What are BCAA Supplements?
In the human body, there are 20 different amino acids. Nine of these amino acids are considered essential, meaning that your body cannot produce them on its own and they must be obtained through diet. Of these nine essential amino acids, three are classified as branched chain amino acids, or BCAAs. BCAAs are a group of three amino acids that make up the building blocks of protein. The three amino acids that make up BCAAs are leucine, isoleucine and valine. The main role of BCAAs is to stimulate muscle protein synthesis, which increases the rate at which muscles recover. During intense exercise, protein contained in muscles is broken down, in which BCAAs can be used to counter this effect by increasing protein synthesis. BCAAs can be found in many foods especially eggs, chicken, beef, tuna, nuts and dairy products.
BCAA Benefits
Athletes and fitness enthusiast supplement with BCAAs because of their many benefits for athletic performance and recovery such as:
- Faster muscle recovery
- Reduced muscle soreness
- Increased muscle growth
- Increased strength performance
- Increased muscular endurance
- Preservation of muscle during times of a calorie deficit
BCAAs fuel muscles during exercise by reducing muscle protein breakdown during strenuous activity, therefore decreasing muscle-induced fatigue. This leads to increased muscular endurance and also results in reduced muscle soreness the next day.
BCAAs are also shown to help your body utilize protein from food and protein supplements. This is why many protein powders include BCAAs in them. During times of fasting or a calorie deficit, BCAAs are often taken to prevent muscle breakdown and aid in muscle preservation. BCAAs are popular among bodybuilders that are cutting body fat prior to a show, or those performing a lot of cardiovascular exercise.
Are BCAAs Safe to Use?
BCAAs supplements are safe to use with no side effects in most people. Many bodybuilders and competitive athletes supplement with BCAAs year-round. You can get a lot of BCAAs from a balanced diet if consuming enough protein. Many athletes taking BCAAs consume anywhere from 5 to 15 grams per day.
When to Take BCAAs
There is no right or wrong time to take BCAAs. Supplementing with BCAAs before a workout may help reduce muscle soreness the next day by decreasing protein breakdown in exercised muscles. Some people sip on BCAAs during their workouts and training sessions to keep their body in an anabolic state. BCAAs can also be taken after a workout to speed up the muscle recover process.
How to Choose the Best BCAA Supplement
When choosing a BCAA product, it is important to look at the label. Some BCAA products vary in their ingredient make up. For instance, a cheaper BCAA may only contain leucine, isoleucine and valine while other more costly products may contain additional ingredients such as electrolytes, or other amino acids. It is up to you and your budget. BCAAs also come in a variety of flavors. Unless you buy BCAAs in a capsule form, you will most likely be drinking them with water. It is important to pick a flavor of your liking.
Conclusion
As you have read above, BCAAs can be a valuable product to add to your supplement regimen. The performance and recovery benefits of BCAAs are beneficial for increasing muscle strength, size and endurance. If you haven’t already, give BCAAs a try and see if you notice any of the benefits yourself.