Branched-Chain Amino Acids (BCAA)
You have likely heard the term branched-chain amino acids or BCAA for short. If you are a strength trainer, athlete, or regular gym goer, you know they are important to your workout but do you know why? BCAAs stimulate the production of protein in the muscle which enhances performance in high-intensity activities. BCAAs may even regulate muscle breakdown.
Three essential amino acids make up BCAAs. They are leucine, isoleucine, and valine. They cannot be produced in the body but you can get them from various protein sources including eggs, meat, and legumes. Another reliable source is BCAA supplement use.
What are the benefits of BCAAs? Let’s take a closer look.
Less Muscle Pain and Damage –
If you have ever experienced pain or stiffness from exercise, you will be able to relate to this. A series of scientific studies found that the use of a BCAA supplement assisted in reducing exercise-induced muscle damage. What this means is that you can engage in an intense workout and not suffer from the soreness that causes a great deal of pain.
Prevents Muscle Breakdown –
Those who work out in a gym often do so intending to lose weight. Eating well and exercising assist in this. Often it means consuming fewer calories which reduce the amount of energy stored in your body. Using a BCAA workout supplement prevents the body from breaking down muscle for energy without impacting your sports performance.
Support For Mental Performance –
Athletes, strength trainers, and regular gym users all battle a mental game. There are times when a workout or sporting event is particularly difficult which can cause you to quit in your mind. However, there has been some research on BCAA supplement intake as having a positive influence on perceived exertion and mental performance.
Improvement To Liver Disease Biomarkers –
The fitness industry is not the only place where BCAA supplementation has had a positive impact. It has also proven to be beneficial in the management of liver disease. It has been used as a treatment since the 1970s because BCAAs can detoxify ammonia in skeletal muscle and assist with the production of body proteins.
Using BCAA When You’re Over 50 –
Branch-chain amino acids in supplementation are known to prevent muscle damage and deterioration. This is important as muscle mass and strength decrease as we get older. The BCAAs that are protein-related assist in reversing that by promoting muscle growth.
BCAAs combined with EPA (fatty acids) can increase muscle mass and strength in older adults who do not otherwise consume enough protein in their daily diet. This information comes from recent studies on the topic.
How To Use BCAAs
There are nine essential amino acids found in the body. The three most anabolic of them are the BCAAs (leucine, isoleucine, and valine). Because of their anabolic traits, they have become sports supplements. Leucine is the most anabolic of the three and is commonly available as a standalone supplement. Dosages for these amino acids are 2 to 10 grams of leucine. Isoleucine can be taken alone at 48 to 72 milligrams per kilogram of body weight. The common dosage of combined BCAAs is 20 grams. It is important to note that if you are receiving enough BCAAs through diet, you may not require supplementation.
Where To Find BCAAs
The best BCAA supplements are available from SBD Supps. This includes the best whey protein with BCAA included. Buy now from SBD Supps by visiting their online store HERE.
In Conclusion
Branched-Chain Amino Acids (BCAA) are vital in muscle mass. They enhance performance and reduce muscle soreness after strenuous workouts or activities. Your body cannot produce them, so you must rely on either diet or supplementation. There is also evidence that BCAAs may treat reduced brain function in individuals suffering from liver disease.
FAQ
BCAAs, or branched-chain amino acids, is the name given to three essential amino acids. They are leucine, isoleucine, and valine. They exist in muscle tissue and help to regulate muscle mass.
Amino acids help produce proteins and for proteins to synthesize, there has to be an adequate volume of amino acids. Muscle protein synthesis is not possible with just BCAAs.
BCAAs have many benefits. They can reduce muscle pain and damage common following an intense workout or exercise. They can prevent muscle tissue from breaking down when the body needs energy by providing that fuel. BCAAs also support mental performance by influencing perception, and they can assist in the medical management of liver disease.
Although more research is required on the subject, there is interest in determining how the volume of BCAAs in a body impacts insulin resistance. When a body is in an insulin resistance state, the circulating levels of BCAAs tend to be higher than normal.
The human body does not naturally produce BCAAs so they must be added through diet or supplementation. Eating proteins such as legumes, eggs, and red meat typically provide enough but BCAAs in supplement form also help.