According to Adrienne Stinson of Medical News Today, supplements containing BCAAs, or branched-chain amino acids, are popular among bodybuilders and athletes for boosting muscle growth and performance. According to preliminary research, BCAAs may have additional health benefits. BCAAs are required amino acids. Leucine, isoleucine, and valine are the three BCAAs. Amino acids are used by the body to make proteins, which are the building blocks of every cell, tissue, and organ. Amino acids and proteins are also important in metabolism. There are 20 amino acids, nine of which are required. Because the body cannot produce essential amino acids, they must be obtained through diet.
According to Gavin Van De Walle of Healthline, one of the most popular uses of BCAAs is to increase muscle growth. The BCAA leucine stimulates muscle protein synthesis, which is the process of making muscle, in the body. In one study, people who drank supplements containing 5.6 grams of BCAAs after a resistance workout had a 22% higher increase in muscle protein synthesis than those who drank a placebo drink. Taking BCAA supplements may help reduce fatigue and improve endurance during exercise. Researchers randomly assigned participants to groups in a 2013 study involving 26 college-age males. One group received a BCAA supplement, while the other received a placebo. The team then instructed the participants to cycle until they were exhausted. The researchers discovered that participants who took BCAA had lower blood levels of serotonin during the cycling. Serotonin is an important brain chemical that contributes to exercise fatigue.
It is normal to feel tired 1-2 days after workout, especially if you've just started the routine. This is known as delayed onset muscle soreness (DOMS), and it occurs 12 to 24 hours after exercise and can last up to 72 hours. According to some research, BCAAs can help reduce muscle soreness after a workout. Chen-Kang Chang and colleagues investigated the effects of combined BCAA and arginine supplementation on intermittent sprint performance over two consecutive days in a 2015 study. Another type of amino acid is arginine. The study included 7 females and 15 males who had competed in handball at the national or international level. Over the course of two days, the participants played simulated handball games. The authors concluded that their findings could have "significant practical applications" for athletes who must compete on multiple days.
BCAAs can be found in a variety of foods and whole protein supplements. BCAAs obtained from complete protein sources are more beneficial because they contain all of the essential amino acids. Fortunately, BCAAs can be found in variety of foods and whole protein supplements. This makes BCAA supplements unnecessary for most people, especially if you get enough protein from your diet. Consuming protein-rich foods will also provide you with additional nutrients than BCAA supplements.
BCAAs are abundant in many protein-rich foods. Beef, chicken breast, whey protein powder, soy protein powder, canned tuna, salmon, turkey breast, eggs, parmesan cheese, 1 percent milk, and Greek yogurt are the best sources of BCAAs. BCAA supplements are unlikely to provide additional benefits if you consume enough protein in your diet. BCAAs are group of three essential amino acids: leucine, isoleucine, and valine. They are essential, which means that your body cannot produce them and must obtain them from food. BCAA supplements have been shown to increase muscle mass, decrease fatigue, and reduce muscle soreness. However, because most people get enough BCAAs from their diet, taking BCAA supplements is unlikely to provide additional benefits.
PNFP Marie-Claire Gaas, RND
References:
1. 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids)
Written by Gavin Van De Walle, MS, RD on July 11, 2018
https://www.healthline.com/nutrition/benefits-of-bcaa
2. Health benefits of BCAAs
Medically reviewed by Alan Carter, Pharm.D. — Written by Adrienne Stinson on March 1, 2019
https://www.medicalnewstoday.com/articles/324605
3. Branched-Chain Amino Acids and Arginine Improve Performance in Two Consecutive Days of Simulated Handball Games in Male and Female Athletes: A Randomized Trial
Chen-Kang Chang ,Kun-Ming Chang Chien,Jung-Hsien Chang,Mei-Hsuan Huang,Ya-Chuan Liang,Tsung-Han Liu
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.01218
