Benefits of Branched Chain Amino Acids
You might be curious about the hype surrounding the Branched Chain Amino Acids (BCAAs), especially since your supplement savvy gym partner is talking about it. The reason behind its consumption is to increase muscle growth and improve the performance of your workout.
If you don’t have a background in biochemistry, you probably have little to no information regarding its benefits. How you can incorporate it into your nutrition and training regimen is important.
What is a BCAA?
The chemical structure of BCAAs is called the “Branched-chain.” They are present in foods rich in protein, such as dairy products, eggs, and meat. It also refers to a popular dietary supplement available for sale in the form of a powder.
BCAAs and its Benefits
BCAAs carry a plethora of benefits. They include:
Elevated Muscle Growth – The Leucine acid activates a unique pathway within the body that ignites the synthesis of muscle protein, developing muscle. According to studies, there is a 22% more muscle increase for people who started consuming drinks that contained 5.6g of BCAAs instead of a placebo drink after completing their resistance workout.
A simple 2-3g dose of leucine can easily maximize the stimulation of Muscle Protein Synthesis (MPS). One egg carries over 0.5g of leucine, and 5-6 ounces of food sources like fish, meat, and poultry easily carry about 2-3g of leucine.
Reduced Muscle Soreness – Muscle soreness can happen after a workout, especially if you are new. This muscle soreness is known as Delayed Onset Muscle Soreness (DOMS) that starts developing 12-14 hours after your exercise. The pain can last up to 72 hours at max.
BCAAs tend to reduce muscle damage, which goes on to eliminate the severity and length of the DOMS. BCAAs decrease the breakdown of protein during your workout and reduce the creatine kinase levels responsible for muscular damage.
A Decrease in Exercise Fatigue – BCAAs do a great job in reducing exercise-induced fatigue. Consumption of BCAAs also reduces mental fatigue. According to experts, the human participants of BCAAs during exercise witnessed 15% less fatigue than those who consumed a placebo.
BCAAs tend to block the tryptophan amino acid. This acid converts to serotonin, a brain chemical responsible for causing fatigue during a workout. It causes sleepiness and relaxation during your workout session.
Prevention of Muscle Wastage – It is normal for muscle protein to break down and rebuild. The balance between them determines the amount of muscle protein. Muscle wasting occurs due to aging, chronic diseases, and malnutrition. Muscle wastage happens when the breakdown starts exceeding the rebuilding.
The human body requires about 40% of the total amino acids to balance or accelerate growth. The use of BCAA supplements hinders the breakdown of muscle protein. It promises a healthy quality of life for everyone, especially the elderly.
Combats Liver Disease – BCAAs help combat liver diseases such as Cirrhosis, where the liver functions abnormally. This disease tends to hinder the functioning of the brain, causing the liver to be in a state where it becomes unable to get rid of the toxins.
According to many professional studies, consuming BCAA supplements offers strong protection against liver cancer, liver cirrhosis, and more. Plus, it also fortifies the immune system.
Summing Up The Benefits Of Branched Chain Amino Acids
BCAA supplements easily develop muscle, alleviate muscle soreness, and reduce muscle fatigue. They are just as successful in the medical setting as it is in the fitness field. You can get the most out of it through your diet. You should consider incorporating it into your dietary plan now to reap the maximum benefits.