BCAA and their benefits
Branched-chain amino acids (BCAAs) are a group of three essential amino acids namely leucine, isoleucine and valine.
BCAA supplements are commonly taken in order to boost muscle growth and enhance exercise performance. They may also help with weight loss and reduce fatigue after exercise.
What Are BCAAs?
BCAAs are Branched Chained Amino Acids.
It consist of three essential amino acids:
BCAAs are considered essential becauseyour body cannot make them. Therefore, it is essential to get them from your diet.
How do they work?
BCAAs make up a large chunk of the body’s total amino acid needs.
BCAAs are mostly broken down in the muscle, rather than in the liver. Because of this, they are thought to play a role in energy production during exercise.
It plays different roles in our body too.
They are used as building blocks and protein by our body.
They help regulating the blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream.
It helps in reducing serotonin production, which helps reduce the post workout fatigue.
Leucine has the biggest impact on your body’s capacity to build muscle proteins
Isoleucine and valine are more effective at producing energy and regulating your blood sugar levels
BCAAs help muscle recovery.
Consuming BCAAs may help reduce physical and mental fatigue.
BCAA Supplements Reduce Muscle Soreness
BCAAs may also help your muscles feel less sore after exercise.
It may help Increase Muscle Mass
BCAAs do activate enzymes responsible for building muscle
Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine
BCAAs May Lower Blood Sugar Levels
BCAAs may also help maintain normal blood sugar levels.
Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels
When BCAAs are combined with a high-fat diet, consuming them in supplement form may lead to insulin resistance.
BCAAs May Enhance Weight Loss
Branched-chain amino acids may help prevent weight gain and enhance fat loss.
If you’re attempting to lose weight, BCAA may help your body get rid of unwanted fat more effectively.
BCAAs May Reduce Complications in Liver Disease
BCAA may help reduce complications linked to liver failure.
One possible complication is hepatic encephalopathy, which can lead to confusion, loss of consciousness and coma.
A recent study suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of hepatic encephalopathy.
However, BCAA did not improve overall survival rate, nor did they lower the risk of other complications, such as infections and gastric bleeding.
BCAA-enriched solutions may help improve liver function, reduce the risk of complications.
BCAA supplements may also be effective at reducing fatigue and improving weakness, sleep quality and muscle cramps in individuals with liver disease
In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death by up to 7%
If you’d like to start supplementing with BCAAs, how much you should take will depend on your individual needs and goals.
Always choose a good quality BCAA supplement. You can try Spn’s BCAA
Based on these newer studies, healthy adults should aim to consume:
Women: A minimum of 9 grams of BCAAs per day
Men: A minimum of 12 grams of BCAAs per day
People who include sufficient protein-rich foods in their diets most likely do not need to take supplements.
However, daily requirements may be slightly higher for athletes and people doing heavy resistance training.
The best time to take BCAA supplements is before and/or after your workout. Many people who are trying to gain muscle also take them in the morning and before bed.
There are many foods that are abundant in BCAAs. Try adding these foods to your daily diet:
Meat, poultry and fish
Beans and lentils
Tofu and tempeh
Safety measures and Side Effects:
Taking BCAA supplements is generally safe and without side effects for most people.
Individuals with a rare disorder called maple syrup urine disease should limit their intake of BCAAs because their bodies cannot break them down properly.
You can shop BCAA supplement from Samprolifenutrition.