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BCAAs is Branched chain amino acids are three essential amino acids including leucine, isoleucine and valine.
Some facts about BCAAs:
The chemical structure of BCAAs are found in protein rich foods such as eggs, meat and dairy products.
They are also sold in the form of powder as a popular dietary supplement.
Different proteins in the human body are build up by 20 different amino acids out of which 9 are considered essential amino acids, which cannot be made by your body and must be obtained through your diet.
Leucine, isoleucine and valine are 3 out of these 9 essential amino acids that are present in BCAA.
The term branched chain refers to the chemical structure of BCAAs.
BCAAs can also be delivered intravenously (by IV) by healthcare professional in some cases.
BCAAs are essential nutrients that help support muscle metabolism and are important for building muscle tissue protein in human body
BCAAs should be consumed at regular intervals throughout the day, alongside meals that are low in protein and BCAAs.
BCAAs can be taken before a workout to enhance muscle building and to prevent muscle fatigue. It can also be taken during working out.
BCAAs can also be taken after a workout so that your post-workout recovery can be improved with reduced muscle soreness and better performance in training sessions.
The dose of BCAAs will depend on the amount of BCAAs in the meal when it is taken at mealtimes. However, BCAAs should be combined with all the other essential amino acids to get the maximum benefit out of it.
In general, 3 to 5g of BCAA will be sufficient to initiate MPS rates and to maximize synthesis rates to build muscle.
Benefits of BCAAs:
BCAAs can be used to increase muscle growth. A certain pathway is activated in the body by the BCAA leucine that stimulates muscle protein synthesis, which is the process of making muscle
BCAAs can help decrease muscle soreness after a workout which is called delayed onset muscle soreness (DOMS), that can develop after 12 to 24 hours of exercise and can last up to 72 hours. The length and severity of DOMS can be reduced as muscle damage can be decreased by BCAAs.
The protein breakdown during exercise can be decreased when supplemented with BCAAs and thus the levels of creatine kinase can also be decreased, which is an indicator of muscle damage.
BCAAs may also help reduce exercise induced fatigue and exhaustion. The intensity and duration of exercise, environmental conditions and your nutrition and fitness level are some of the facts that impact your experience of fatigue and exhaustion from exercise.
The blood level of your body will decreases that increases the levels of the essential amino acid tryptophan in your brain when your muscles use BCAAs during exercise. Tryptophan is converted to serotonin in your brain which contribute to the development of fatigue during exercise. Thus, exercise-induced fatigue can be reduced.
Muscle proteins are constantly being broken down and synthesized in human body. The amount of protein in muscle is determined by the balance between muscle protein breakdown and synthesis. Muscle wasting or breakdown is a sign of malnutrition and occurs when protein breakdown exceeds muscle protein synthesis. Muscle wasting occurs with chronic infections, cancer, periods of fasting and as a natural part of the aging process. Therefore, BCAAs supplements are essential to be replaced during times of muscle wasting to halt it or to slow its progression.
Health benefits and quality of living in the elderly and those with wasting diseases like cancer can be improved by the use of BCAA supplements for inhibiting muscle protein breakdown.
The health in people with cirrhosis can be Improved by BCAAs. Cirrhosis is a chronic disease in which the liver does not function properly. Hepatic encephalopathy, which is the loss of brain function can develop in people with cirrhosis when the liver is unable to remove toxins from the blood. BCAA supplements has a beneficial effect on the symptoms and signs of this disease.
Hepatocellular carcinoma is the most common form of liver cancer which can be developed from Liver cirrhosis. BCAA supplements may also be useful for this disease.
BCAA supplements may protect against liver cancer and help improve the health condition of people with liver disease.
BCAAs can help improve a reduced appetite by enhancing the impact of the protein in your meals.
Food Rich in BCAAs:
BCAAs are abundantly found in many foods and whole protein supplements.
Generally, BCAA supplements are not required if you already consume enough protein in your diet.
Other important nutrients that are not present in BCAA supplements can also be provided by consuming protein rich foods as s they contain all the essential amino acids.
Whey, milk, soy proteins, Corn, Beef, chicken, fish, and eggs, Baked beans, lima beans, Chickpeas, Lentils, Whole wheat, Brown rice, Almonds, Brazil nuts,cashews and Pumpkin seeds are some of the foods in which branched-chain amino acids are highly found.
However, plant based protein sources such as wheat, hemp and soy contain lower BCAA than protein sources like dairy, eggs, meat, and fish.
Supplementing with BCAAs can help ensure that you are maximizing MPS rates if you are struggling to eat enough protein for your health and fitness goals.
Side Effects of BCAAs:
Oral supplements of BCAAs have not often been linked with harmful side effects in the majority of people when taken up to 6 months. However, it may not be advisable for you to take BCAAs in certain condition such as if you are pregnant or breastfeeding.
Some of the side effects may include nausea, pain and headache.
There is chanve that BCAAs may interfere with blood glucose levels during and after surgery.
There is also an increased risk if you have chronic alcoholism or branched-chain ketoaciduria.
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