Branched Chain Amino Acids (BCAAs) are growing to be one of the most popular supplements in the fitness industry. While there is no such thing as a “secret weapon” that will increase weight loss, BCAA supplements are pretty close. Studies showed that using BCAAs during a workout is extremely effective in facilitating lean muscle growth. This article will detail the benefits of BCAA supplements and how they can help you on your fitness journey.
Studies show that BCAAs will help you achieve better results through fat loss and at the same time maintaining muscle mass. Chain Amino Acids BCAAs have been highly recommended to gym goers who are on a weight loss program.
What are BCAAs?
Before discussing branched-chain amino acids, it is better to understand what amino acids are. Amino Acids are the building blocks of proteins. Studies show that 20-22 amino acids make up a protein, of which 9 amino acids are essentials as they cannot be synthesized in the body. The rest are non-essential and can be present or absent in the food or supplements ingested.
BAACS are made up of three essential amino acids: leucine, isoleucine, and valine which comprise 35 % of your body muscle proteins. These amino acids are essential because the body is unable to synthesis in the body and thus they must be ingested as food or supplements. The BCAAs are the amino acids that are broken down in the muscles.
The BCAAs are found most commonly in foods containing protein. It has been studied that a high concentration of BCAAs are found in chicken, eggs, and whey protein. As the name Branched Chain Amino Acids suggest, BCAAs have a branched side chain that has the simplest task ever of converting amino acid into energy during intense exercise. The BCAAs makes 35 percent of all the body muscles making them important.
The more the BCAAs are present in the muscles, the more the body is likely to use them as the source of energy. The studies showed that when BCAAs are synthesized to energy, it slows the breakdown of muscle cells, thus making lean muscles and prevent muscle loss.
In the past, BCAAs were most commonly used by bodybuilders to increase energy, and boost protein synthesis which prevents muscle loss. However, they are becoming more widely used among people looking to build lean muscle, burn fat, and boost energy.
Benefit of BCAA Supplements #1: Increase Protein Synthesis
The BCAAs supplements are well known to stimulate protein synthesis. This, in turn, helps maximize muscle building. Studies showed that while you are working to reduce body fat, the body goes into a catabolic state where they break down tissues such as fat and muscle. While you reduce the calories intake, some muscles are expected to be lost as the body uses muscle protein as an energy source. BCAAs improve protein synthesis which in this case, must be at a higher rate to prevent muscle loss.
Benefit of BCAA Supplements #2: Enhance Performance During Exercise.
The BCAAs speed up muscle growth and healing process. BCAAs supplementation is one of the best ways to reduce and recover from muscle damage that occurs during training. They play a role in the increment of energy levels and enhancing performance. BCAAs have proven to slow down muscle breakdown do the exercise which plays an important role in the synthesis of protein while keeping blood sugar levels up stable and balanced.
As a matter of fact, BCAAs have been found to be responsible for almost 40% of blood sugar production during exercise. Leucine is degraded during exercise reducing our body’s ability to synthesize protein. Thus, supplementing with BCAAs increases the Leucine level, both during pre-workout and post-workout session, as it offers It offers a huge benefits growth of muscles and the repair.
Benefit of BCAA Supplements #3: Increase Fat Burning and Support Fat Loss
Studies show that people who have a high intake of BCAAs develop fewer body fats. More to that, they develop more muscles and get a better body composition. It’s believed that branched chain amino acid Leucine is responsible for providing lean muscles. Leucine in combination with other amino acids is responsible for faster energy expenditure and fat oxidation.
In addition, fat breakdown allows flexible metabolization in the body which enables fat loss through training and dieting. While reviewing the role of essential amino acids in the body composition, studies showed that BCAAs may have an obesity-reducing effect. BCAAs reduce food intake by cutting down the cravings and increasing the gene signaling of muscle building pathways. Taking them pre-workout, post-workout and between meals shows the best results.
Benefit of BCAA Supplements #4: Balanced Hormone Levels
Studies show that BCAAs balance hormone levels during exercise. There are two hormones that come into play during workout: cortisol and testosterone. Cortisol is the stress hormone and the main goal is to maintain low Cortisol hormone and high testosterone hormone during exercise.
Supplementation before any exercise will help the body to maintain both hormones in balance which in turn allows you to workout harder without getting fatigued. In general, BCAAs help improve hormone balance for greater strength, increase in power and endurance during hard training.
***Here’s a little note. Testosterone is not only for men. Women do have small amounts of testosterone in their bodies and it is essential for building lean muscle.
Benefit of BCAA Supplements #5: Improves Sugar Level Intake
Branched chained amino acids play an important role in regulating sugar uptake levers. The BCAAs are released from the liver to other internal organs such as skeletal muscles where they maintain blood sugar levels. Studies show that having enough of these amino acids improves glucose uptake and increase insulin uptake.
BCAAs supplements are responsible for the large production of blood sugar during exercise. Thus, they are important if you are fasting or during dieting.
Benefit of BCAA Supplements #6: Prevent Muscle Loss
While you may be trying to lose weight, you may experience some muscles loss in the process. However, with BCAAs, you can preserve your muscle as you burn off body fat enabling you to look good. The reason why muscles loss occurs while trying to lose weight is that you eat less and thus the body will use muscles for energy it needs.
However, taking branch chain amino acid supplement provides that is used by the body preventing the muscles from being broken down. It is recommended that the BCAA supplement should be taken between meals, before and after every workout. This helps keep the body in a muscle building and fat burning state.
Benefit of BCAA Supplements #7: Motivation During Training Development
Studies show that BCAAs supplements may improve strength development during training. While you are training to lose body fat, an expert may recommend strength training. In conjunction with the above training, supplementation before a workout, necessarily with protein leads to greater strength development during a workout.
Though people recommend diet rich in amino acid, BCAAs supplements are the best in maximizing strength that results from training. Research suggests that BCAAs improve the neuromuscular adaptation which may result in longer workouts.
Benefit of BCAA Supplements #8: Decrease Muscles Soreness
BCAAs have become widely used in the field of the exercise for their ability to reduce muscle soreness and increase muscles recovery. During exercise, biochemical end products accumulate in the muscles resulting in acidity. This results in muscle soreness which disappears after several hours of post-workout.
BCAAs supplementation before an intense exercise was found to reduce the damaging effects of an intense workout. The branched-chain amino acids allow rapid muscles growth thus enhancing performance. Studies showed that creatine kinase which is a marker of muscle damage was lower when BCAAs was used. The studies suggested that the BCAAs maintained the integrity of muscles fibers which prevents post-workout soreness.
Benefit of BCAA Supplements #9: Improves Health and prevents Aging
Studies showed that BCAAs have found their way in therapeutic medicine to treat liver disease and reduce the mortality risk of cancer. While reviewing human health and BCAAs, studies showed that BCAAs can help a person live longer if they get enough of them. They have been found to help in the synthesis of glutamate and GABA. It also inhibits serotonin.
Other than being therapeutic, BCAAs have been studied to have an anti-aging effect. They do so by increasing the formation of new mitochondria- important in generating adenosine trisphosphate in the cell. This makes BCAA a potential anti-aging tool.
BCAA Pills or Powder: Which is Better?
The most important thing while using the BCAAs supplements is to determine the dosage. Without the correct dosage, both BCAA Pills or Powder become worthless. However, many people prefer BCAA powder supplements because it is easier to measure and change the dosage. Being able to vary the dosage tends to be difficult when it comes to pills. In addition, BCAA powder is sometimes cheaper than the BCAA pills.
Furthermore, when pills are manufactured, other substances are added to make the capsule. While this is not a huge deal, this makes the supplement a little less pure. Finally, BCAA powder is more effective than pills and directly goes into the bloodstream and start working immediately.
One benefit of BCAA pill supplement are more convenient when it comes to transportation. They also tend to hide the “sometimes not so great” taste of the supplement. In most cases, users of BCAA powder incorporate it in the protein shake or other energy drink to mask the taste.
Here are our recommendations for BCAA supplements.
Recommended BCAA Powder Supplements
Optimum Nutrition Pro BCAA with Glutamine, Raspberry Lemonade, Branched Chain Amino Acids Support
Optimum Nutrition Gold Standard BCAA, Watermelon, 28 Servings, Branched Chain Amino Acids, 5g BCAA blend
Recommended BCAA Pill Supplements
Optimum Nutrition Instantized BCAA Branched Chain Essential Amino Acids Capsules, 1000mg
Sheer Strength Labs BCAA Capsules – Extra Strength 1,950mg Branched Chain Amino Acids Muscle Building Post Workout Supplement, 90 Easy-Swallow Veggie Caps
Now that you have learned about the benefit of BCAA supplements, you can add them to your supplementation regimen. If you are interested in learning about the best supplements for weight loss and fat burning, joint health, muscle building, mental focus, sexual health, and general overall health, download our free 20-page supplement guide. With so many supplements out there, things can get confusing. Download this guide now by completing the form below.