Ask any highly trained athlete or everyday fitness enthusiast, and they will tell you the importance of supplementing with BCAA - Branched Chain Amino Acids. Research has shown that this supplement can help build muscle, reduce workout fatigue and decrease muscle soreness after exercise. Let's take a closer look at BCAA supplements and how and when to take them.
What are BCAA Supplements?
Whether you buy a BCAA supplement powder or capsules, they all will include the three essential amino acids: leucine, valine and isoleucine. BCAA supplements typically supply twice as much leucine as valine or isoleucine, the reason why it is sometimes referred to as a 2:1:1 ratio. This is because leucine is considered especially good at stimulating protein synthesis and suppressing the breakdown of muscle protein. Amino acids are the building blocks of proteins, and as you may know, proteins are what makes up the structure of the body.
What are the Benefits of Supplementing BCAA
Although BCAAs constitute more than one-third of the protein found in human muscle tissue, they are not produced in the body. Rich dietary sources of BCAAs include egg, dairy, meat, fish and poultry. BCAA supplements can also be used to add BCAA to your diet and are often used within the context of sports nutrition. What makes BCAAs unique is that, unlike most other amino acids, they are mainly metabolized within the muscle itself instead of being broken down by the liver. For performance, that has two important applications:
- Fast absorption - BCAAs are rapidly absorbed into the bloodstream rapidly, isn't break into the liver, and are readily absorbed by active tissues;
- More fuel - BCAA supplement powder offers an additional fuel source for working muscle, as its breakdown for energy increases during prolonged exercise. BCAA also cause a positive impact on overall protein turnover, helping regulate whether the body is in recovery or catabolic state.
Studies have shown that leucine, in particular, have the ability to initiate muscle protein synthesis and inherit protein breakdown. This can be helpful for building muscle, maintaining lean body mass during caloric restriction and reduce muscle breakdown during intense and/or long-duration exercise.
Ways BCAA Supplements May Support Your Exercise Regimen
Reduced Fatigue During Exercise
Studies have shown that higher levels of BCAAs can help limit the access of tryptophan to the brain. The body uses tryptophan to make serotonin, which is known to contribute to exercise fatigue.
Less Soreness and Muscle Damage
BCAAs help relieve soreness resulting from the inflammation and strain caused by exercise. During exercise, BCAAs help decreases protein breakdown and decrease levels of creatine kinase, which is an indicator of muscle damage. In other words, supplementing with BCAAs, especially before exercise, may speed up recovery time.
Improved Muscle Building
Dietary protein-containing BCAAs are known to stimulate the synthesis of protein in the muscles and suppress the breakdown of muscle protein.
More Energy During Prolonged Exercise
Glucose is the muscles' main energy source. When it becomes low, BCAA can serve as an extra source of energy.
Supported Immunity
Strenuous exercise can result in reduced immunity. This may be due to a decrease in the amino acid glutamine, a fuel for immune cells. BCAAs can be used as glutamine in muscles.
When to Take BCAAs
According to experts, one of the best ways to consume BCAAs is at intervals throughout the day, alongside meals that are low in protein and BCAAs.
Before and During a Workout
To spark muscle building while you're still working out and to prevent muscle fatigue, take your BCAAs before a workout. Research has shown that muscle fatigue can be reduced by 15% by supplementing with BCAAs during a workout.
After a Workout
If taken after a workout, BCAAs can improve your recovery post-workout. Research has reported that taking BCAAs after a workout can reduce muscle soreness and improve performance in training sessions in the days following supplementation.
BCAA Dosage
The amount of BCAAs to take will depend on the amount of BCAAs already present in the meal. Still, a rule of thumb you can use is 3-5 grams of BCAA is sufficient to initiate MPS rates. To improve synthesis rates to build muscle, you should combine BCAAs with all the other essential amino acids.
BCAA Side Effects
This supplement is considered safe and the majority of people who drinks it don't have any side effects. Still, there are a few conditions where it may not be advisable to take BCAAs. If you have any concern, talk with your doctor before adding BCAAs to your diet. Women pregnant or breastfeeding are not recommended taking BCAAS.
BCAAs can benefit athletes and individuals engaged in high volume or prolonged exercise. Those on restrictive diets (who may not get enough from whole food sources) or individuals at risk of lean tissue breakdown can also benefit from BCAA supplements.
