Today we will talk about the benefits of BCAA. Branch Chain Amino Acids (BCAA) is a very popular supplement for fitness. BCAAs are often taken as a standalone powder or tablet and are also used in pre-workout formulas.BCAA is considered a great supplement for muscle mass, but there are more people who also use it for fat loss in order to maintain as much muscle mass as possible. Branched-chain amino acids (BCAAs) are essential nutrients including leucine, isoleucine, and valine. They’re found in meat, dairy, and legumes.
How does BCAA work
When you are cutting calories, your body will be in a catabolic state. This means that your body will break down tissue (fat, some muscle, etc.) instead of making it (called anabolic.) There is a loss of muscle mass when your body uses up amino acids that would otherwise be protein. Used as an energy source for synthesis (to make muscle).
First, you also have to understand how muscles are made in our body and what is the role of protein.
To build muscle, your body’s rate of protein synthesis must exceed the rate of protein breakdown. When it’s the other way around, muscle loss occurs and remains the same when your muscles are equal.
So how do we know about this? ,
BCAA increases the rate of protein synthesis
BCAAs (such as Leucine Leucine) encourage protein synthesis better than regular dietary proteins because they are already broken down into the essential amino acids that your body needs to complete the reaction. The rate of protein synthesis, therefore, increases, in addition to the amount of protein synthesis any one particular cell can carry out. This is a prime explanation of how BCAAs can help maximize muscle recovery. Muscle repair = more muscle growth!
Reduces the amount of BCAA protein breakdown
It does so by reducing the number of stones, which signals the protein to be broken down. If you consider this in addition to your previous point and the general formula for building muscle, it is easy to understand how BCAAs increase protein synthesis and reduce protein breakdown, which in turn leads to building more muscle and this is really good benefits of BCAA
Decrease Muscle Soreness
There are studies showing that it helps to decrease muscle soreness –
.These results demonstrate that BCAA supplementation during an intensive training program effectively reduces muscle soreness and fatigue sensation, and that the perceived changes could be attributed to the attenuation of muscle damage and inflammation.
What are the other benefits of BCAAs?
There are many other benefits of BCAAs that will help you with your fitness goals.
BCAA supplements can help reduce fatigue, which can greatly enhance your workout. This is one of the main reasons they are recommended to take before your workout – and the main reason it is included in pre-exercise.
They do this by inhibiting the production of santotenin, which often increases during exercise. Serotonin increases the ‘perception of fatigue’ which means you will tire more during your workouts. If you haven’t worked it out already, BCAAs will keep you from doing so, giving you more energy. So you can work out longer, work harder and lift more weight!
Plus, they have been shown to reduce muscle soreness, meaning you can move even after intense exercise.
Should I take BCAAs?
As we mentioned earlier, BCAAs are great for those looking to gain large mass, as well as help with fat loss. Anyone can take BCAAs – and they will benefit you in different ways.
As individuals age, creating the optimal muscle-building environment within your body can become harder to accomplish. BCAAs are a great supplement for those over the age of 35 looking to increase the muscle mass they can build. Even young people can take BCAAs for protein synthesis.
BCAAs are also excellent for people following specific meals or eating programs such as intermittent fasting.
BCAA Side Effects/Safety Precautions
Although BCAAs are generally harmless, they may not be best for you if you fall into one of the following categories. Use it with caution, and if you still want to use it, always consult your doctor beforehand.
Pregnancy and breastfeeding –
It is not recommended to take branched-chain amino acids if you are pregnant or breastfeeding, as there is not enough reliable evidence to suggest that it is safe to do so.
Before the surgery:-
– BCAAs have been shown to affect blood sugar levels, so taking them just before surgery is not recommended. If you do take them, take them for at least 2 weeks before undergoing surgery. Be sure to stop talking.
BCAA Dosage
BCAA powder can be taken in 5-gram doses, 2-4 times daily when needed! During pre-workout, you can also find BCAA in capsules. Some provide 1000mg capsules and some 1500 mg. You can take those 3-to-4 capsules before a workout.
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.