BCAA is an amazing supplement if you use it well. Not everyone needs it, but it can work like magic for someone. If you are confused about what is BCAAs are? Who should take it? Is it safe? And other questions then take a look at this article BCAAs – Everything You Need To Know At the end of the article I have linked one of the best BCAA for you guys.
BENEFITS OF BCAA –
#1. Decrease Muscle Soreness
Some research suggests that BCAA can help decrease muscle soreness after a workout. It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new.
This soreness is called delayed onset muscle soreness (DOMS). Which develops 12 to 24 hours after exercise and can last up to 72 hours.
While the exact cause of DOMS is not yet clearly understood. Researchers believe it’s the result of tiny tears in the muscles after exercise.
BCAAs have been shown to decrease muscle damage and muscle fatigue which may help reduce the length and severity of DOMS.
Various studies reveal that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage.
In one study, people who supplemented with BCAAs before a squat exercise felt reduced DOMS and muscle fatigue compared to the placebo group.
Therefore, supplementing with BCAAs, especially before exercise, may speed up healing time.
#2. Prevent Muscle Wasting
BCAAs can help prevent muscle wasting or breakdown.
Muscle proteins are constantly broken down and synthesized (rebuilt) throughout the day. The stability between muscle protein breakdown and synthesis defines the amount of protein in muscle.
Muscle wasting or breakdown occurs when protein breakdown surpasses muscle protein synthesis. Muscle wasting is a sign of malnutrition and occurs with chronic infections, cancer, periods of fasting, and as a natural part of the aging process.
In humans, BCAAs account for 35% of the essential amino acids located in muscle proteins. They account for 40% of the total amino acids required/needed by your body.
Therefore, the BCAAs and other essential amino acids must be replaced during times of muscle wasting to halt it or to slow its progression.
Several studies recommend the use of BCAA supplements for inhibiting muscle protein breakdown. This may improve health outcomes and quality of living in certain populations, such as the elderly and those with wasting diseases like cancer.
#3. BCAAs May Enhance Weight Loss
Branched-chain amino acids may aid prevent weight gain and enhance fat loss.
Observational studies report that those consuming an average of 15 grams of BCAAs from their diet each day may have up to 30% lower risk of becoming overweight or obese than those consuming an average of 12 grams per day.
However, it’s worth noting that those consuming fewer BCAAs also consumed around 20 fewer grams of total protein per day, which may have influenced results.
If you’re trying to lose weight, BCAAs may help your body get rid of unwanted fat more effectively. Competitive wrestlers consuming a high-protein, calorie-restricted diet supplemented with BCAAs lost 3.5 more pounds (1.6 kg) than those given a soy protein supplement over the 19-day study period.
The BCAA group also lost 0.6% more body fat than those soy protein group. Despite consuming equal calories and slightly less total protein each day.
In another study, weightlifters given 14 grams of BCAAs per day lost 1% more body fat over the eight-week study period than those given 28 grams of whey protein per day. The BCAA group also gained 2 kgs (4.4 lbs) more muscle.
That said, these two studies have some flaws. For instance, they provide little information about the composition of the supplement and the diet followed, which could have influenced the outcomes.
#4. Reduce Exercise Fatigue
BCAAs also help reduce exercise-induced fatigue. Everyone experiences fatigue and exhaustion from exercise at some point. How quickly you get tired depends on several factors such as exercise intensity and duration, environmental conditions, and fitness level.
Your muscles use BCAAs throughout the exercise, causing levels in your blood to decrease. When blood levels of BCAAs decline, levels of the essential amino acid tryptophan (essential amino acids) in your brain increase.
In your brain, tryptophan is converted to serotonin, a brain chemical that is thought to contribute to the development of fatigue during exercise.
In two studies, associates who supplemented with BCAAs improved their mental focus during exercise. Which thought to result from the fatigue-reducing effect of BCAAs.
However, this decrease in fatigue is unlikely to translate to improvements in exercise performance.
#5. BCAA Increase Muscle Growth
One of the most famous/popular uses of BCAAs is to increase muscle growth.
Leucine is the key factor in BCAA, that helps in muscle growth. Leucine initiates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle.
In one study, people who drank water with 5.6 grams of BCAAs after their resistance (weight training) workout, had a 22% greater gain in muscle protein synthesis compared to those who drank a placebo drink.
This increase in muscle protein synthesis is approximately 50% less than what was observed in different studies. Where people consumed a whey protein shake containing a similar amount of BCAAs (5.6 grams).
Whey protein has all the essential amino acids needed to build muscle.
BCAAs can increase your muscle protein synthesis, but they can’t do so maximally without the other essential amino acids. Such as those found in whey protein or other complete protein foods.
#6. BCAA Benefit People With Liver Disease
BCAAs may improve health in people with cirrhosis, a chronic disease in which the liver does not work properly.
It’s estimated that 50% of people with cirrhosis will develop hepatic encephalopathy, which is the loss of brain function that occurs when the liver is unable to remove toxins from the blood.
Certain sugars and antibiotics are the mainstays of treatment for hepatic encephalopathy. BCAAs may additionally help people suffering from the disease.
One analysis of 16 studies including 827 people with hepatic encephalopathy found that taking BCAA supplements had a beneficial impact on the symptoms and signs of the disease, but had no effect on mortality.
Liver cirrhosis is also a major risk factor for the development of hepatocellular carcinoma – The most common form of liver cancer, for which BCAA supplements may also be useful.
Multiple studies have shown that taking BCAA supplements may offer protection against liver cancer in people with liver cirrhosis. As such, scientific authorities recommend these supplements as a nutritional intervention for liver disease to prevent complications.
Best BCAAs for you guys⤵️😍
XTEND BCAAs (Pre-Workout, 7g BCAAs, 0g Carbs,Sugar & Calories, (flavors available)
Bigmuscles Nutrition Real BCAA (flavors available)
For Outside India
XTEND Original BCAA Powder Watermelon Explosion | Sugar Free (flavors available)
BSN Amino X Muscle Recovery & Endurance Powder with BCAAs (flavors available)
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