If you’re into fitness, you’ve probably heard of BCAAs, or Branch Chained Amino Acids. BCAAs, which include Leucine, IsoLeucine and Valine, make up over 35% of your body’s muscle protein.
Like any other amino acid, they’re the building blocks of protein. However, they aren’t found naturally in the human body, and you’ve to get them from food or supplements.
But are BCAA supplements worth it? Here we look at 3 science-backed benefits of BCAA supplementation.
Increases Muscle Mass
BCAAs are primarily used for muscle growth. Leucine, an amino acid, activates pathways responsible for muscle protein synthesis in the body, which leads to increase in muscle mass. [1][2]
BCAA’s effectiveness is muscle building has been proven by multiple scientific studies. In one study, a group of bodybuilders who were given 5.6 grams of BCAAs after exercise everyday showed a 22% increase in muscle protein synthesis compared to the placebo group.[3][4]
Though BCAAs are beneficial to muscle building, research shows that they aren’t as effective as Whey Protein which has all the essential amino acids needed to build muscle. For the best gains, it is recommended to stack BCAAs with Whey Protein.
Helps Fight Delayed Onset Muscle Syndrome
BCAA supplementation helps combat muscle soreness, commonly associated with intense exercise.
The soreness that you feel after intense exercise or when you’re just starting out is called Delayed Onset Muscle Soreness (DOMS), and it usually starts 12 hours after exercise and may last up to 72 hours. It is believed to be caused by tiny tears in muscles. [5]
Multiple studied have shown the effectiveness of BCAAs in reducing protein breakdown and creatine kinase levels (which are an indicator of muscle damage)
[6] [7]
Taking BCAAs before exercise will help you combat muscle soreness, therefore significantly reduce recovery times. [8][9]
Prevents Fatigue and Muscle Wasting
Just like BCAAs help combat DOMS, they also reduce exercise fatigue and muscle wasting.
Muscle proteins are continuously breaking down and rebuilding. The balance between muscle breakdown and rebuilding determines the amount of protein in muscle. [10]
Muscle wasting happens when protein breakdown exceeds protein synthesis. It is a sign of chronic weakness, malnutrition and aging.
Multiple studies have shown that use of BCAA supplements prevents the breakdown of protein, and reduces muscle wasting. [11][12]
Studies have also show that BCAAs help reduce exercise induced fatigue. [13][14] More products at Amazon
Related Posts
