Because of its rapidly increasing popularity in the gym, enough to compete with that of protein powders, BCAAs had already secured a spot on every fitness enthusiast’s supplement rack. But what are BCCAs? What are the benefits that BCAA supplements can provide?
The ABCs of BCCAs
Amino acids are the foundations of proteins.
There are 20 amino acids that are essential to the human body. Only 11 out of those 20 amino-acids are produced in-house by your body, and the remaining 9 are only available through food and supplements. Three out of those nine amino acids are what we call the BCAAs.
Branched-chain amino acids or BCAAs, are three essential amino acids of specific value to our muscles. The three, valine, leucine, and isoleucine, are abundant in some foods, including milk and meat, but may also be obtained by taking BCAA supplements such as protein powder. The other six are also necessary but can be obtained from a nutritious diet that focuses on a high-protein diet.
What are the benefits of BCAA supplements?
Muscle Development
Leucine is perhaps the most essential of the three BCAAs for the activation of muscle protein synthesis (MPS) required for building muscle. A dosage of 2-3g leucine, based on body mass, is usually considered optimal at activating MPS to the limit and is sometimes called the leucine threshold. As a benchmark, one egg has about 0.5g of leucine, and 5-6 oz of many fish, poultry, and meat products provide the recommended daily intake of 2-3 g.
Reduced Fatigue
Research shows that BCCAs can combat the rate at which you tire from physical activity. Fitness, duration, and intensity can contribute, but BCAAs helps regain tryptophan levels in the brain, a compound that transforms to serotonin and induces exhaustion during a workout. Research shows that respondents who were complemented with BCAAs displayed signs of increased concentration and focus during physical activities.
Strengthen Immunity
Consistent, intense workouts will contribute to exhaustion, immunity deficiency, and muscle fatigue if the individual does not properly recover between workouts. Long-term supplementation of 12g BCAA per day is reported to boost the immune system in intense cycling resistance training. Scientists have discovered that BCAAs can also be a source of energy for intestinal immune cells, allowing the immune response to replenish more effectively and to defend against pathogenic organisms.
Burn More Fat
BCAAs and leucine consumption can aid in weight loss if it comes to burning fat. Taking BCAA leucine supplements, combined with glutamine, was shown to help obese participants on low-calorie diets. It helps lower excess body fat while continuing to stabilize visceral fat, which is an indicator of metabolic disorders.
Minimize Soreness
A study presented in the Journal of the International Society of Sports Nutrition showed that taking the right amount of BCAAs will help smooth out delayed onset muscle soreness. It indicates that BCAA supplements can help reduce muscle aches after strenuous exercise. The research was conducted by equating a placebo group towards a supplemented group, with the latter showing a decrease in muscle pain.
BCAA supplementation can be used before, during, and after a workout. Whey protein beverages offer the full range of all three different amino acids, but for optimum results, use them in combination with a clean and healthy lifestyle. If you are searching for an additional boost of leucine, ensure that whole wheat foods and brown rice are part of your standard diet. Legumes are rich in isoleucine, and there’s milk, grains, and mushrooms for valine. Meat, seafood, poultry, and vegan substitutes such as soy — are also packed with BCAAs.
