Do you know that there are 20 amino acids in your body, out of which nine are essential amino acids that you need to obtain through your diet? So how do you incorporate them into your diet? There is no denying that foods like eggs, meat, and dairy products are rich in protein sources. However, relying on these items solely to meet your body’s protein requirements is not enough, especially if you are an athlete or follow an extensive workout regime. You would need BCAA supplements. Yes! You guessed it right. These are the same supplements that athletes use to improve their performance, reduce muscle breakdown and prevent fatigue. Continue reading and find out what is BCAA and what are its benefits.
What is BCAAs?
Proteins derived from the food are broken down during the digestion process and release amino acids which are further used by the body to synthesise protein. Out of the 20 different amino acids found in the human body, 9 are essential amino acids, namely, threonine, leucine, isoleucine, lysine, phenylalanine, histidine, tryptophan, methionine and valine. Three of these nine essential amino acids are the BCAA (Branched-chain amino acids)- Isoleucine, leucine, and valine. “Branched-chain” refers to the chemical structure of these amino acids.
Research has found that these three amino acids are primarily responsible for stimulating the building of protein in your muscle and helping reduce muscle breakdown. Moreover, protein production is a continuous process taking place in your body, thus resulting in a need for continued protein intake. When you work out, your body breaks down the muscle protein and amino acids. Hence, you need a ready supply of amino acids to help your body build and repair muscles faster and ensure no muscle mass loss.
What are the benefits of BCAA supplements?
Decrease muscle soreness
If you have just started your rigorous workout regime, it is common to feel sore for a day or two. This soreness usually develops within 12 to 24 hours after a workout and is called DOMS (Delayed Onset Muscle Soreness). Branched-chain amino acid supplements have proven to decrease this muscle soreness and reduce DOMS duration and severity.
Increase muscle growth
Research shows that branched-chain amino acids activate enzymes responsible for building muscles. This is why BCAA supplements are highly recommended protein sources for bodybuilders, athletes, and gymnasts. A person taking 5.6 grams of these supplements during a workout is known to have increased muscle protein synthesis in his body than those who don’t.
Reduce exercise fatigue
Besides improving muscle growth and reducing muscle soreness, these supplements are well-known to help reduce exercise-induced fatigue. Of course, fatigue is very common during a workout, but how fast you get tired depends on the duration and intensity of your exercise, plus your nutritional and fitness level. These supplements improve your mental focus during exercise, thus improving exercise performance and reducing fatigue.
Helps in cirrhosis of the liver
Cirrhosis is a problem in which the liver does not function properly and cannot remove toxins from the blood. 50% of people with cirrhosis develop hepatic encephalopathy. While there are antibiotics for its treatment, studies say that BCAA also improves the health of people with such a disease.
Helps in tardive dyskinesia
Tardive dyskinesia is a condition that causes uncontrolled movements. This is usually seen in people who take certain kinds of drugs regularly. Some anti-nausea drugs and antipsychotic drugs are often the cause of this condition. Some evidence indicates that these supplements can reduce the symptoms of this condition.
