Twenty different amino acids are contributing to thousands of various proteins in your body. None of the twenty are viewed as vital amino acids. They can’t be produced by the body and must be obtained through diet or supplements. Of the nine essential amino acids, three are branched-chain amino acids, also knows as BCAAs: isoleucine, valine, and leucine. Branched-chain denotes the chemical construction of BCAAs that are found in foods rich in protein, like meat, dairy products, and eggs. They are also an ingredient in popular dietary supplements, usually sold in powder form. Here are five advantages of BCAA.
Enhancing Muscle Growth
One of the most predominant reasons why BCAAs are used is for increasing muscle growth. A specific pathway in the body is activated by the BCAA leucine that stimulates muscle protein synthesis. This is the process of producing muscle. Whey protein possesses all the vital amino acids required for building muscle. While BCAAs can enhance muscle protein synthesis, they cannot do so hugely without the other amino acids like those found in whey protein.
Lowering Muscle Soreness
Some research proposes that BCAAs can help with reducing muscle soreness after exercise. It’s normal to experience soreness a day or two after a workout, particularly if the exercise routine is fresh. BCAAs can decrease muscle damage, that can help with reducing the severity and length of DOMS. More than one study revealed that BCAAs lower protein breakdown while exercising can reduce levels of creatine kinase, an indicator of muscle damage. Supplementing with BCAAs such as Scivation Xtend BCAAs , particularly before exercise can speed up your recovery time.
Decreasing Exercise Fatigue
Just like BCAAs may help lower muscle soreness from a workout, they can also assist with reducing exercise-induced fatigue. Everyone experiences exhaustion or fatigue from working out at some point. How quickly you get tired are contingent on various factors, including environmental conditions, exercise duration and intensity, nutrition level, and fitness level. BCAAs can help with decreasing workout-induced fatigue, but it is unlikely to boost exercise performance.
Avoiding muscle wasting
BCAAs can assist with the prevention of muscle breakdown or wasting. Muscle proteins are continuously broken down and regenerated (synthesized). The balance between muscle protein breakdown and rebuilding regulates the amount of protein in muscle. Muscle breakdown or wasting happens when protein breakdown surpasses muscle protein synthesis. Muscle wasting is a symptom of malnutrition and typically occurs with cancer, chronic infections, natural aging, and periods of fasting. Taking BCAA supplements can help with the prevention of protein breakdown in specific populations with muscle breakdown.
Advantageous To People With Liver Disease
BCAAs can improve health in people that suffer from cirrhosis, a chronic disease where the liver is not functioning properly. Some studies have revealed that taking BCAA supplements can provide protection against liver cancer in those with liver cirrhosis. It can enhance the health outcomes of individuals with liver disease, while also perhaps protecting against liver cancer.
Foods that are high in BCAAs
- Whey protein powder
- Chicken breast
- Canned tuna
- Canned tuna
- Turkey breast
- Parmesan cheese
- Greek yogurt
- 1% Milk