Whether you are a fitness fanatic or just getting started in the world of health you’ve probably heard of the term BCAA. But what are BCAAs and why are they so popular among athletes and gym enthusiasts? We break it down for you in layman terms in this blog.
What is BCAA?
BCAA is short for Branched-Chain Amino Acids. These are a triad of essential amino acids:
- Leucine
- Isoleucine
- Valine
They’re called “branched-chain” because of their chemical structure. Since BCAAs aren’t metabolized by the liver, they differ from other amino acids in that they can be broken down in the muscles to be used as a source of energy during exercise.
Why Are BCAAs Called Essential?
They’re known as essential amino acids because your body isn’t capable of producing them by itself. You need to obtain them from your diet or supplements. Eggs, meat, dairy and whey protein are healthy natural sources.
Primary Uses of BCAA
- Muscle Growth
Leucine, a BCAA, has a major impact on muscle protein synthesis — the process that allows your body to build new muscle. That’s also why BCAA supplements are frequently consumed pre- or post-workout to promote muscle growth.
- Reducing Muscle Soreness
BCAAs may alleviate muscle soreness following workouts. This is particularly good for after a strenuous or new exercising or when experiencing delayed onset muscle soreness (DOMS).
- Preventing Muscle Breakdown
When you exercise, particularly when you are in a calorie deficit, the body can use muscle as a source of energy. BCAAs can help support lean muscle during your training, thereby aiding in the preservation of your hard-earned gains.
- Boosting Exercise Performance
According to some research, BCAAs could ability to reduce fatigue during exercise so you’re able to workout longer and harder. This lead to people being able to perform better overall, particularly when engaging in endurance training.
How to Take BCAA?
So, which is best for you? The good news is you can take them several ways – BCAA supplements come in both powder and capsule form. They are often consumed:
- Pre a workout – to stop muscles from breaking down
- Workout – for stamina
- Post workout – for the help in recovery
Dosage ranges, but most experts offering dosing advice suggest you take 5-10g per day, depending on your goals and bodyweight.
Who Should Use BCAA?
- Anabolics & bodybuilders wanting to increase muscle mass and recovery phases
- Individuals in caloric deficit who are seeking to maintain muscle
- If you do high intensity training, or endurance sports
But if you’re already getting a high amount of protein in your diet already from whole foods, you may not require BCAA supplementation.
Are There Any Side Effects?
The BCAAs are likely safe when used in appropriate amounts. But too much can cause problems like fatigue or loss of coordination. Always consult a healthcare professional before beginning any supplement.
Final Thoughts
BCAAs Make an Excellent Workout Supplement If you’re a fitness enthusiast who is trying to gain muscle, decrease recovery time, and make those gains, the benefits of BCAAs can be just what you’re looking for. But they are most effective as an adjunct to a healthy diet and regular exercise program.
