If you are a regular gym hunk or rarely hit the gym, you must have heard about BCAA from your peers, so what exactly are BCAA or BCAA supplements? Branched-chain amino acids (BCAAs) play a crucial role in the building and repairing muscles and get their name from their chemical structure. It also affects the way our body utilizes them.
If you are looking for in-depth details and Benefits of BCAA, read this article till the end to learn everything you need to know about the
What are the various benefits of BCAA?
BCAAs are composed of three chemicals: leucine, valine, and isoleucine. It also contains three of the nine essential amino acids that the body cannot make but must get from food.
From BCAA, BCAA supplement is extracted, which is one of the popular supplements among athletes and bodybuilders.
BCAA is considered to play an important role in various aspects of your life, and consuming BCAA supplements can help you attain the following benefits –
1. BCAAs decrease muscle soreness
Studies show that BCAAs can help decrease muscle soreness after a workout. It’s common to feel sore a day or two after a workout, especially if you try a new exercise routine. This soreness is delayed onset muscle soreness (DOMS), which develops 12 to 24 hours before your workout and can last up to 72 hours.
Even though the exact reason behind DOMS is not clearly understood, one theory suggests that it’s the result of tiny tears in the muscles after exercise; however, other studies suggest that it may be related to the connective tissue co-related to the muscle rather than the actual muscle itself.
You may like this: Best Whey Protein in India
2. Isoleucine valine, the BCAA co-factor
Leucine works best with isoleucine and valine as leucine is the metabolic workhorse in the muscle but works best when teamed with the other BCAAs. When leucine is taken alone, can reduce isoleucine and valine in the bloodstream, and a lower level of isoleucine and valine limits muscle protein synthesis that can be achieved by consuming valine.
Valine is needed by the body for the formation of glucose, glycogen (the glucose storage molecule), proteins, brain metabolism, muscle metabolism, and functioning of the guts, and isoleucine, which induces glucose uptake into cells, is important for glycogen and ketone formation and is a crucial energy source in the muscle.
Isoleucine and valine seem to function well as co-factors for leucine, which means that the effect of leucine on muscle growth is increased when ratios of leucine, isoleucine, and valine are given together as compared to just taking leucine alone.
3. BCAAs increase muscle growth
One of the most sought-after benefits of BCAA is to increase muscle growth as the BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle.
In one research, people who consumed a drink with 5.6 grams (g) of BCAAs after their strength workout had a 22% greater increase in muscle protein synthesis compared to those who took a placebo drink. With that being stated, this increase in muscle protein synthesis is approximately 50% less than what was found in other older studies where people took a whey protein shake containing a similar amount of BCAAs.
4. BCAAs prevent muscle breakdown
Muscle proteins are constantly breaking down and getting synthesized, and the balance between muscle protein breakdown and synthesis is what determines the amount of protein in muscle. Muscle wasting or breakdown is seen when protein breakdown exceeds muscle protein synthesis. Also, muscle wasting is a sign of malnutrition and is seen as a natural part of the aging process.
Generally, BCAAs account for 35% of the essential amino acids found in muscle proteins; they account for 40% to 45% of the total amino acids needed by your body. So, the BCAAs and other essential amino acids must be replaced during times of muscle wasting to stop it or to slow its progression.
5. Benefit people with liver disease
The best branched-chain amino acid supplements have many health benefits for people with cirrhosis, a chronic disease in which the liver does not function right. An estimated 50% of people with cirrhosis will develop hepatic encephalopathy, which is the loss of brain function that generally happens when the liver fails to remove toxins from the bloodstream.
Certain sugars and antibiotics are necessary for the treatment of hepatic encephalopathy, and Benefits of BCAAs may also help people with this condition. One experiment containing 16 studies, including 827 people with hepatic encephalopathy, found that consuming BCAA supplements had a beneficial effect on the symptoms and signs of the disease.
6. BCAAs lead to decreased appetite
The branched-chain amino acid leucine plays an important and direct role in appetite suppression and also seems to be a mind-body co-related to leucine. Leucine stimulates mTOR, which is a growth factor for muscles, thus, supplementation with leucine plays a role in the brain’s detection of nutrient availability. As the mTOR levels increase, the brain senses that the body’s nutritional needs have been met, and signals are sent to stop you from eating more.
7. BCAAs support immune functions
Your immune system is like a shield; it stands guard against outside bacteria, viruses, and wayward cells. BCAAs play a crucial role in the immune system, aiding cellular function and overall health.
8. BCAAs reduce exercise fatigue
One of the best benefits of BCAAs help decrease muscle soreness from exercise and also help reduce exercise-induced fatigue. Everyone goes through fatigue and exhaustion from exercise, and how quickly you get exhausted depends on various factors, which include exercise intensity and duration, environmental conditions, and nutrition.
Your muscles utilize BCAAs during exercise, which causes levels in your blood to decrease. When blood levels of BCAAs drop, levels of the essential amino acid tryptophan in your brain rise. While in your brain, tryptophan is converted to serotonin, a brain chemical that is thought to contribute to the development of fatigue during exercise.
You may also like: Top 10 Healthy Lifestyle Tips In 2023
9. BCAAs lead to weight loss
Branched-chain amino acids help to prevent weight gain and enhance fat loss. Studies report that those taking an average of 15 grams of BCAAs from their diet each day may have up to 30% lower risk of becoming overweight than those consuming an average of 12 grams per day but, it’s worth noting that those taking fewer BCAAs also took around 20 fewer grams of total protein per day, which may have influenced results.
If you want to lose weight, BCAAs may help your body get rid of unwanted fat more effectively and quickly.
10. Support hormone balance
BCAAs also improve your body’s balance of testosterone and cortisol post-exercise, and there should be balanced ratios between testosterone and cortisol to promote recovery, fat loss, and muscle growth. Athletes and weight lifters who use BCAA, on average, experience higher testosterone and lower cortisol levels as per popular research.
Even though testosterone is generally associated with males, both women and men produce testosterone required for the growth and repair of tissues, and levels of testosterone help to facilitate lean muscle building.
The BCAA supplement you are choosing must provide all these benefits with the right proportion of ingredients. One such supplement is Eligator BCAA Plus, as it provides a balance of branched amino acids with glutamine and other important acids required by the body to perform and recover quickly after workouts. And what is better is that it comes in four refreshing flavors: blueberry, raspberry, fruit punch, and orange. So if you are looking to buy it opt for the best branched amino acid.
What is the right amount and Dosage of BCAA?
Generally, BCAA dosage for muscle enhancement is up to 20 grams a day consumed in divided doses, and this amount appears to be safe. If you are consuming BCAAs for a purpose other than muscle growth, you need to consult your doctor to specify the right dosage for you. You can find Benefits of BCAAs in animal proteins such as meat, fish, eggs, milk, and poultry and also in plant-based foods when combined to offer all the essential amino acids. The body utilizes Benefits of BCAAs found in food efficiently.
When should you take BCAA?
Now that you know the benefits of BCAA, the question arises: when to actually take them? Although BCAA levels in your blood usually rise 30 minutes after consuming the supplement, researchers have yet to determine the right time to take it. Some of the best BCAA supplements in the market suggest the following time frame as the best for maximum results –
• Before or after a workout – it is highly recommended to consume BCAA before or after a workout.
• During exercise – consuming BCAAs during workouts has been researched a little in endurance training, such as distance running and cycling, and has beneficial effects.
BCAA supplements are growing in demand in the market due to various benefits, especially among athletes and bodybuilders. We all know that health is wealth, and if you want to keep yourself healthy, then including BCAA products in your diet can be very beneficial.
For More info you can Contact us on Eligator Nutrition