5 Proven Health Benefits of Taking BCAAS
Amino acids play a significant role in building up proteins in our body. In total, 20 varied amino acids help generate thousands of different proteins in an individual’s body. Out of those 20, nine are considered essential amino acids, and our body cannot produce those nine; hence, they must be taken through our diet.
Out of the nine crucial amino acids, three are called the Branched-Chain Amino Acids (BCAAs), Leucine, Valine, and isoleucine. The word “Branched-Chain” simply means the chemical structure of BCAAs, which are primarily found in protein-rich foods like dairy products, meat, and eggs. The protein extract that can be found in these food items is sold as dietary supplements in powdered form.
Here Are Five Proven Benefits of BCAAS
Decrease Muscle Soreness
BCAAs help decrease muscle soreness after a workout to a great extent. It is general to feel sore for a day or two after a workout, especially if your workout regime has just begun.
People observe the soreness called DOMS, also referred to as Delayed Onset Muscle Soreness, which mainly develops within 12 to 24 hours after a workout and can last more than 72 hours. BCAAs have been shown to reduce muscle soreness and damage, which ultimately reduces the duration and severity of DOMS.
Increase Muscle Growth
One of the most popular utilization of BCAAs is to increase muscle growth. The BCAA leucine activates a particular pathway in the body that encourages muscle protein synthesis. It is the basic process for building muscle.
In one study it is found that those who drink nearly 5.6 grams of BCAAs after their intense workout had an almost 22% more increase in muscle protein synthesis than those who just consumed a placebo drink.
Hence, this sudden boost in muscle protein synthesis is almost 50% less than what has been found in other studies where many people consumed a whey protein shake that includes a similar amount of BCAAs.
Whey protein has all the essential amino acids required to build muscle. While BCAAs can boost muscle protein synthesis, they can’t do it alone without the other essential amino acids, such as those discovered in whey protein or other finished protein sources.
Prevent Muscle Wasting
BCAAs can help prevent muscle breakdown or wasting. Muscle proteins are constantly rebuilt (synthesized) and broken down. The ideal balance between muscle protein breakdown and synthesis determines the amount of protein in muscle.
Muscle breakdown or wasting occurs when protein breakdown exceeds muscle protein synthesis. Muscle wasting is a simple sign of malnutrition and occurs with cancer, chronic infections, periods of fasting, and some natural aging process.
In humans, BCAAs account for almost 35% of the crucial amino acids found in muscle proteins. They also account for 40% of the total amino acids needed by your body.
Therefore, the other essential amino acids and BCAAs must be replaced during muscle wasting to make it or slow its progression.
Various studies support the utilization of BCAA supplements for inhibiting muscle protein breakdown. This might improve health outcomes and quality of living in specific populations, such as the elderly and those with wasting diseases like cancer.
Reduce Exercise Fatigue
Apart from decreasing muscle soreness, BCAA supplement additionally helps in reducing fatigue. Exhaustion and fatigue are very common during exercise. However, how fast you get tired depends on various factors, like intensity, duration, nutritional and fitness level, and environmental conditions.
While BCAAs help improves mental focus during exercise, which results in reduced fatigue and later improves exercise performance.
Increases Muscle Mass
BCAA supplements have shown to be effective for increasing muscle mass, mainly if the Leucine content is higher than Valine and Isoleucine. It is recommended to take a BCAA supplement with all three essential amino acids in a 2:1:1 ratio.
When to Take BCAAS
There is strong proof that recommends that there’s a saturation point and MPS rates will return to baseline notwithstanding with the number of amino acids ingested at a particular serving. Thus, an effective strategy would be to consume BCAAs at standard intervals on a day with some low BCAAs and protein meals.
- Before and during a workout
- You can get a dose of BCAAs before an exercise session to spark muscle building while you’re still exercising to save muscle fatigue. One study has demonstrated that muscle fatigue was decreased by 15% by supplementing with BCAAs during a workout.
- After a workout
- You can additionally take BCAAs after a workout to improve your recovery post-workout. Studies report reduced muscle soreness and better performance in training sessions in the days following BCAA supplementation compared to a placebo.
BCAA Dosage
The dose of BCAA relies on the amount of BCAAs in the meal. However, generally 3 to 5 gram of BCAA will be sufficient to start MPS rates. To increase synthesis rates for muscle building, BCAAs should be combined well with other essential amino acids.
Bottom Line
The branched-chain amino acids (BCAAs) are three vital amino acids: leucine, valine, and isoleucine. They are essential, implying they can’t be produced by your body and should be obtained from food.
BCAA supplements proved to build muscle, decrease muscle fatigue, and reduce muscle soreness.
Moreover, they have successfully been used in a hospital setting to prevent or slow muscle loss and improve liver disease symptoms.
If you’re looking to Shop for BCAA, then look for our products.