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You might have heard of the term BCAAs at some point as it is a popular supplement in today's fitness world. So, let's dive deeper into the what exactly BCAAs are and about BCAA benefits.
There are 20 types of amino acids present in the body, which help make different components of proteins. Nine of these 20 are considered essential amino acids as they they can't be produced by the body alone and need to be obtained through outside sources.
Out of these nine essential amino acids, three are considered branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. These BCAAs found in food are used by the muscles to utilise the amino acids for energy. Most amino acids are metabolised in the liver. BCAAs are broken down in the muscle tissues which makes them a popular option among bodybuilders and athletes.
BCAA benefits are manifold and include muscle building, repair, energy production and lowering muscle soreness.
BCAA Benefits for All to Know
1. BCAA Benefits: Ease muscle fatigue
BCAAs ease physical fatigue while exercising as they influence muscle function and energy metabolism. A study published in the Journal of Human Kinetics (2020) found that BCAAs as a pre-workout help delay exhaustion, and enhance energy metabolism, support muscle recovery, and improve overall endurance.
While performing an intense exercise, the BCAA levels fall in the body, leading to an increased production of tryptophan that converts into serotonin - a neurotransmitter linked to fatigue. BCAAs in the body take the place of tryptophan, regulating serotonin levels which leads to the reduced sensation of tiredness. Further studies have revealed athletes supplementing with BCAAs had a lower risk of muscle damage during prolonged exercise duration and reduced signs of exertion. This is one of the key BCAA benefits. However, one should consume BCAAs as per their activity level.
2. BCAA Benefits: Reduce muscle soreness
BCAAs are one such supplement that is effective in reducing muscle soreness, particularly for athletes performing resistance sports such as weightlifting. Studies published in J Sports Med Phys Fitness (2018) and National Library of Medicine (2021) show that BCAAs taken before, during or after a workout are successful in delaying the onset of muscle soreness (DOMS). DOMS happens due to microscopic muscle tears or stress on connective tissues during any intense activity, between 12 to 24 hours after exercise lasting up to 72 hours in certain cases.
BCAAs show a certain degree of effectiveness in reducing muscle soreness and enhancing recovery. However, one thing to keep in mind is that results may vary as per dosage and individual body response. There is another theory also that leucine in itself is capable of playing a dominant role in muscle repair. But overall BCAA supplementation in the fitness journey is a great tool to speed up recovery, boost exercise performance, and minimise muscle soreness.
3. BCAA Benefits: May increase muscle mass
Adding a BCAA supplement to your routine, especially leucine which is a key factor in stimulating muscle protein synthesis, can lead to muscle growth.
A 2017 study published in the Journal of the International Society of Sports Nutrition showed that BCAA supplementation can activate enzymes leading to muscle building and growth. However, it is important to note that while BCAA supplementation promotes lean muscle growth, it is not as effective on its own for muscle growth as a complete protein source like whey protein or a diet that is rich in protein with all essential amino acids.
According to a study published in Front Physiol. (2017), having BCAAs post-workout increases myofibrillar muscle protein synthesis by 22%. However, one should pay attention to the fact this is 50% lower than the progress with whole protein sources.
4. BCAA Benefits: May lower blood sugar levels
BCAAs play a particular role in regulating blood sugar levels with an increase in secretion of insulin and promoting glucose uptake into muscles. However, it is important to keep in mind that a few studies also point out that when high-fat diet is combined with BCAAs, it can contribute to insulin resistance. So, it also depends on the diet and health conditions.
BCAAs also support weight management by preventing weight gain and enhancing lean muscle mass in place of fat deposition. This is the reason that individuals who take BCAAs have a lower risk of obesity. BCAA benefits somehow also play a role in fat loss and muscle gain, particularly for athletes following a strict calorie-deficit diet.
5. BCAA Benefits: Reduce complications in liver disease
One of the benefits of BCAAs is their importance in reducing the complications associated with liver disease, particularly hepatic encephalopathy (HE), a condition that affects brain function due to liver dysfunction leading to the accumulation of neurotoxic components including manganese and ammonia. Several research studies suggest it is good to consume BCAAs after a liver surgery, to improve symptoms of HE and enhance liver function. However, it should be kept in mind that they won't be effective in increasing survival rates or modulating risks of infection or gastric bleeding in patients.
BCAA supplements were found useful for patients with hepatocellular carcinoma, the most common form of liver cancer.
6. BCAA Benefits: Prevent muscle wasting
BCAAs prevent muscle wasting by reducing muscle protein breakdown that might occur due to intense exercise, chronic illnesses, ageing, fasting or malnutrition, resulting in fractures, metabolic disorders and weakness.
Supplementing with BCAAs, especially leucine, may help slow muscle breakdown in older adults and individuals with cancer or those undertaking strength training. They should be paired with resistance exercises preventing muscle atrophy and promoting overall wellness.
How to use BCAAs Effectively
When to take BCAA?
BCAAs are one such supplement that can be taken before, during, or after a workout as they play a role in muscle preservation, recovery, energy boosting and enhance endurance.
- When taken before a workout, BCAAs prevent muscle breakdown while providing an energy boost with amino acid supply. They can be mixed into a protein shake for extra support.
- BCAAs taken during a workout provide a sustained amino acid supply to keep you going thereby improving performance.
- Post-workout BCAA benefits include fastening muscle recovery and growth. They can be consumed by those who wish to skip protein shakes.
Recommended dosage and forms of BCAAs available
BCAAs are available in multiple forms in the market, including powder, capsules, and ready-to-drink instant formulations. One can choose any of these as per their convenience and requirements. About the dosage, there is no fixed amount of BCAAs one should go for but it is advisable to team BCAAs with exercise as they together balance out each other.
One of the best BCAAs for muscle growth is Active BCAA by Steadfast Nutrition. It contains three of the most essential amino acids: L-leucine, L-Isoleucine, and L-Valine in the ideal 2:1:1 ratio along with L-Arginine, L-Glutamine and the low glycemic index carbohydrate - Fructose. To make the most out of the best BCAAs for muscle growth it is important to be consumed preferably during the exercise.
Conclusion
So, to conclude, we are aware that BCAAs constitute leucine, isoleucine, and valine as essential amino acids that can be obtained via diet or supplements. BCAAs are helpful in muscle growth and recovery. One of the medical uses of BCAAs is in preventing muscle loss and aiding liver disease patients. But yes, one should keep the level of BCAAs in check as a high level of BCAAs in the body can have negative effects and lead to chronic diseases like diabetes and heart disease. Also, it can be said that BCAAs are more effective in preventing muscle breakdown than promoting muscle synthesis.
It is important to consult a medical adviser for conditions like pregnancy, diabetes or if any mental health issue is diagnosed.
FAQs
1. What are BCAAs, and why are they important?
Leucine, isoleucine, and valine are three of all nine essential amino acids and are called branched-chain amino acids (BCAAs). These are not produced in the body but are required to be supplied externally via food or supplements.
BCAAs are important for muscle growth. They can be obtained by having a well-balanced protein-rich diet.
2. What are the top BCAA benefits?
- Support Immune Health
- Manage Blood Sugar Levels
- Reduce muscle wasting
- Effective in reduction of Muscle Soreness
- Help manage weight
- Boost Muscle Growth
- Reduce workout Fatigue
3. When is the best time to take BCAA?
BCAAs can be had any time during the day, but to make the best results from your workout session, you should consume them before or during your workout training.
4. Are BCAAs better than whey protein?
Both have their own individual importance as they play a specific role in muscle repair and synthesis. BCAAs give quick recovery during workouts and prevent muscle soreness while whey protein is for overall muscle growth.
5. Can women take BCAA supplements?
Yes, BCAA supplements are safe for both men and women, anyone can have it in the right amount to avoid any side effects of BCAAs.