Branched-Chain Amino Acids
Sweating out in the home gym or packing your bag for the outdoor gym, your fitness trainer has vowed to not finish any session without telling you the worth of BCAAs. BCAAs are the favorite intra-post workout supplement of fitness enthusiasts. Because it works…..
It works… does bcaa’s work? Let me know some more about whether are you doing well with your body.
What is BCAA supplement?
There are 20 amino acids, out of which 9 essential amino acids, which are not produced by our body. Among 9 essential amino acids, there are 3 branded chain amino acids, which are available in your BCAA supplements.
BCAA list:
- Leucine
- Isoleucine
- Valine
Natural Resources of BCAAs
- Eggs
- Meat
- Dairy Products
Most of the amino acids are broken down in the liver and metabolized in muscle tissue, the reason why bodybuilders are fans of BCAA supplements. But, essentially but there is no such strong evidence to use BCAA for gaining muscle mass.
Even sometimes it is recommended to limit the intake of protein for curing the inability to metabolize such amino acids.
Branched Chain Amino Acid benefits:
BCAAs are first discovered in the 1800s and since then there is huge research going on. BCAAs are proven beneficial for body functioning. Let’s know the BCAA benefits :
Muscle Building:
During training, it is considered good for the body to include the BCAAs-rich sources in your intro or post-workout supplement. there are BCAA benefits for body, However, the budding question is still there.
Should I take BCAA supplement?
There is no evidence of BCAA being better than the dietary sources. Take it this way or that way, it depends on your training. If you are an athlete, then it is always good to take BCAA supplement before or after workout because it goes into your bloodstream faster.
Muscle Recovery:
BCAAs help to ease soreness post-workout, however bursting the claims again, there are no strong supporting facts for the use of the supplements.
Liver issue/Cirrhosis:
People with some liver disease or cirrhosis have a low level of BCAA. Here the supplements are useful. Remember to consult your doctor before taking any supplement.
Tardive Dyskinesia:
Studies suggest that BCAAs help reduce the symptom of Dyskinesia, a condition caused by antipsychotic and anti-nausea drugs.
It is good to take BCAA supplement pre-workout, around 15 minutes before. You can schedule your BCAA supplements intake three times a day.
There are many BCAA benefits, and BCAAs help in building muscle and can be beneficial when your body runs out of carbohydrates. Thus you feel more endurance and train longer, resulting to burn fat and retain leaner muscle.
BCAA supplements have some side effects too, but remember to take BCAAs cautiously before any activity requiring motor coordination. Also, it could cause nausea, bloating, and diarrhea.
BCAA contains only three essential amino acids, whereas protein food consists of 20 amino acids. Protein and BCAA work better together. Along with the BCAA benefits, there are also few BCAA side effects.
The best way to take BCAAs is to consume 10g before and 10g post-workout. On non-training days, you can take 6g of BCAA between meals, which could be 1.5 hours after eating to reap out maximum branched chain amino acid benefits.
