BCAA definition
If you have read our post about pre-workout supplements then this is not an alienated topic for you. But we just overlooked on the term BCAA rather than having a complete analysis. So what is BCAA? stands for Branched Chain Amino Acids. Also does it have any side effects? How is the composition in the dosage? Does a beginner really need this? Let us take a look at the big picture in todays post of BCAA Benefits and Risks.
We have mentioned in our earlier posts that there are different amino acids that make up the proteins in your body.And 9 of those are essentials which means outside dietary intake is vital.The rest of the 11 amino acids are synthesized organically in the body. The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan,valine. However when it comes to building muscle mass there are three outstanding amino acids. isoleucine, valine and leucine are those which are prominent of the 9. And fundamentally speaking this is the answer for what is BCAA.
BCAA is somewhat different from the other amino acids. Because they are digested within the muscle unlike been reduced into simpler substances in your liver. Therefore the absorption is quick paced by the muscle.
Just imagine how happy your muscles would be when feed them at their most depleted state! Of the BCCAs leucine is the amino acid that starts the muscle protein manufacturing and reduces the breakdown. Now that we have an understanding of what BCAA is and how it functions lets proceed with BCAA Benefits and Risks.
5 Proven Benefits of BCAA
Serves a dual purpose for muscles
As we mentioned previously leucine is the initiative of muscle production.A study conducted showed that people who consumed approximately 5 g of BCAA post-workout had 20%+ higher muscle production that the ones who didn’t. The second purpose been that BCAA preserves muscle mass under extreme training conditions. It can either be lung exploding cardio like active swimming or fast cycling.Else it can be weight training.
Either way these supplements can help you keep your bodies original amino acid content and let BCAA be broken down to use as energy instead. Leucine is somewhat similar in functionality to the Whey protein hydrolysate. Because BCAA is a major contributor in the strength build for a powerlifter unlike a bodybuilder. Therefore proper usage will ultimately result in better muscle mass synthesis.
Minimizes fatigue after workouts
Is it really necessary to use pre-workout supplements? well it is if you aren’t getting enough nutrients before the gym because fatigue can come creeping up at your muscular system. Let’s face it though, it will eventually catch up with you even if you have a good nutrition intake. Factors like workout environment, workout intensity affect this pace. Now this is where BCAA comes in for the rescue. A study was conducted to determine how much of this criteria is fulfilled.
When you exercise your muscles use BCAA as energy.So the level in blood reduces gradually and even faster if your workout is intense.If you consume BCAA during workouts it will restore tryptophan levels in your brain.Why is this important?
Because tryptophan converts to serotonin and that allows fatigue during exercising. In the study conducted, the group who used BCAA showed better focus during workouts.
Reduces muscle soreness brought out by exercises
Professionals call it Delayed Onset Muscle Soreness. For us in the lamest terms it means just two words and that is muscle soreness. It is an ultra common experience to feel sore and stiff after leg day or literally after any workout day. Experts believe that the reason for this is the muscle tear during exercising.Anyways BCAA minimizes muscle damage for any type of exercise. Meaning it works for both weight training and cardio.So BCAA speeds up your recovery from training.
Helps in burning fat
It is a well known fact that working out serves a dual purpose. That is building muscle and through that burning fat at the same time. Which is why strength training is often recommended with cardio for obese people. And we now know that BCAA,specially leucine assists in muscle synthesis. Research proved that leucine+glutamine helps in reducing unnecessary fat.
Strengths the immune system
Studies have found that BCAA also can be used by the immune system as a source to strengthen it. This way it allows the immune system to regenerate more quickly and defend your body against outside viruses.See when you train heavy for a long time with not enough rest he immune system eventually tends to degrade. BCAA prevents this from happening.
Also research proved that BCAA supplementation improves the health of patients suffering from cirrhosis. This is a chronic liver disease and if not treated properly can lead to brain dysfunctions.Because the liver cannot remove the toxic substances from the blood.A study conducted among a group of patients proved the positive effects of BCAA on their health condition.Signs and symptoms of their brain malfunctions was reduced. Additionally it was also proven that leucine supplementation helps protect against live cancer.
Food containing BCAA and Supplementation
- Beef-6.6 g
- Chicken breast-6.6 g
- Salmon-5.9 g
- Tuna-5.6 g
- Egg-1.3 g
- Greek yogurt-1/2 cup has 2 g
If you think that you aren’t getting enough of the food mentioned above,check out the supplements below.They are among the best recognized and well recommended.
BCAA Benefits and Risks
When to take BCAA?
Professional recommendation is between 4 to 20 g per day split into multiple doses. And as we already mentioned the timing is not important. So you don’t have to stress the question when to take BCAA? Meaning pre or post or during workouts is fine. And you can take them between meals too. Just make sure the numbers add up and the needed dosage is given to recover from training. But please do remember, supplement only if the adequate amount is not received from food. Taste is a bit bitter though.
Side effects
Research shows no side effects of BCAA at all. Provided you are using the appropriate dosage. However vegetarians might wanna rethink about BCAA. Experts say that 0.03-0.05 g of BCAA per 1 kg of body weight is necessary per hour. Anyway the concentration is higher when you are working out.
There is a flip side if you are using too much though. Studies linked too much BCAA to type-2 diabetes and non-alcoholic cirrhosis. This is commonly referred to as fatty liver. Another study showed that heart diseases are also elevated if too much BCAA is consumed. Therefore please be aware taking too much absolutely does no help for faster growth. Rather puts your health at risk.
Final conclusion
That concludes BCAA Benefits and Risks. To summarize BCAA is a great muscle synthesis substance, improves immunity and helps relieving liver disease. Use it as recommended and if your diet is rich in protein its unlikely that you need to supplement.
Also remember if you are beginner use BCAA several months after beginning to workout. Because Whey protein is the best beginner friendly supplement. And as always consume a balanced diet with enough nutrients.
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