The branched-chain amino acids (BCAAs) contribute to muscle building. This article aims to inform you what you need to know about proper BCAA supplementation for the human body. You can also try muscle building supplements & mass gainer.
Our next topic will be explaining the benefits of BCAA powder and how to preserve muscle mass and avoid muscle fatigue. Starting a fitness journey may not be easy, but using pure amino acids allows for regular muscle protein synthesis. Hence, it’s a natural way to achieve a lean body mass without exercise fatigue.
Bodybuilders and weight trainers use BCAA powder to recover from workouts, thus preventing any muscle damage. So, even if you aim for endurance exercises, regular BCAA intake is not part of the placebo group.
On a related note, less muscle soreness is the key to keeping your mental fatigue at bay. Also, taking branched-chain amino acids won’t interrupt your calorie-restricted diet.
So, if you’re wondering what BCAA powder is and want to learn about muscle protein breakdown, here are the details.
What Are Essential Amino Acids?
An essential amino acid is among the building blocks your body needs to make proteins. However, your organism can’t produce thee by itself. Hence, taking branched-chain amino acids after your workout is a sure-shot way to avoid muscle wasting.
On a related note, a total of 20 amino acids exist in nature, but only nine are essential for the proper functioning of the body. Hence the current popularity of regular BCAA intake in the bodybuilding world.
BCAA powders are a good source of leucine, isoleucine, and valine. These three essential amino acids are key energy metabolism substances.
Therefore, taking any BCAA supplement goes well with high-intensity workouts like squat exercise. Additionally, most other amino acids are “non-essential”, meaning your body can make them by itself. Plus, taking branched chain amino acids (BCAAS) lowers your muscle soreness levels.
Furthermore, the amino acids BCAAS reduce exercise fatigue and speed up the protein synthesis process. This is due to the essential amino acids found in any BCAA supplement.
What Are BCAAs?
Amino acids can be classified into two types in the body: essential and non-essential. Three of the essential amino acids needed come from BCAA supplementation.
In that way, the branched-chain amino acids allow proper muscle recovery and protein breakdown. This is due to amino acids leucine, isoleucine and valine you’ll find in any BCAA powder.
Why Are BCAA Powders So Effective?
Taking branched-chain amino acids can increase muscle protein synthesis. At the same time, BCAA powders boost your exercise performance and won’t lead to liver cirrhosis.
So, using BCAA supplementation is good for your overall well-being. In short, your body needs a branched-chain amino acid for regular muscle growth.
However, the benefits of BCAA powders go beyond muscle building since most amino acids also act as energy sources. Therefore, they affect your mental state too.
Why Should I Take BCAAs?
If you want to lose weight, you might resort to various draining routines to get results fast. Yet, this method can often backfire.
To aid you, a BCAA powder can prevent catabolism (your body’s breaking down of both muscle and fat). In other words, you’ll get proper muscle recovery without any muscle wasting.
During a cutting phase and a calorie deficit, BCAAs are essential since a low-calorie diet can lead to muscle loss. Similarly, your body might switch to winter mode and conserve the fats instead of using them.
Pros of Branched-Chain Amino Acids
Reduces Muscle Soreness
According to experts, taking BCAAs reduces muscle soreness. To this end, these building blocks hasten all protein breakdown.
An experimental study from 2012 found that BCAA powder reduced muscle soreness after intensive workouts compared to a placebo. Also, in a 2013 study, experts concluded its positive effect on female bodybuilders.
However, the 2019 meta-analysis yielded “inconsistent” results on that same note. Yet, the study confirmed that taking BCAAs can help you with delayed onset muscle soreness.
Due to their potency, chain amino acids (BCAAs) affect your physical and mental fatigue. Hence, a BCAA supplement serves various purposes.
Taking only 20 grams of BCAA powder mixed with water and strawberry juice one hour before working out is an effective method. Afterward, you’ll feel ready for action much sooner than before.
Another study backs up this fact when participants who took BCAAs reported feeling up to 15% less fatigue than the rest of the group. Also, the type of exercise didn’t alter this outcome.
On top of that, those who took BCAAs showed much more endurance, lasting around 17% longer than the other participants.
Boosts Muscle Growth
Leucine is a specific amino acid in BCAA powder that contributes to muscle growth. Leucine is good for muscle growth and repair, says Planos Nutrition’s Andres Ayesta, a certified strength and conditioning coach and registered dietitian.
Also, one 2014 study concluded that BCAAs with high leucine content are key for a leaner body. In other words, they boost all muscle growth in a natural manner, keeping your energy levels high at all times.
Promotes Weight Loss
Branched-chain amino acids stimulate muscle growth, which results in a faster metabolism. Naturally, a higher metabolic rate equals more calories burned.
On this aspect, a thorough 2009 study provided some useful data. Those results proved that BCAAs help male bodybuilders reduce body fat while gaining strength. In comparison, the rest of the group that stuck to a high protein diet had few positive results.
However, the researchers did not disclose participants’ diets, which also plays a part in the outcome. Either way, branch-chain amino acids aid you with your fat loss goals.
According to other research, people who consume 15 grams of BCAAs before going to the gym are 30% less likely to become overweight. Plus, they perform better due to their increased energy levels.
Furthermore, note that for best results, ensure to keep up your daily BCAAs intake regularly. Otherwise, sudden spikes can result in forcing your weight loss journey. Yet, taking such shortcuts is risky, and we do not recommend it.
Based on a 19-day study, wrestlers who stuck to a low-calorie BCAA-rich diet lost 3.3 pounds (1.6 kg) more than the rest. The other group used soy protein supplements at the end of the training program.
Also, despite consuming equal amounts of supplements, the BCAA group lost 0.6% more body fat. However, this is only after 19 days. Naturally, making a habit of such a regimen might yield even better results.
One study found that weightlifters on 28 grams of whey protein per day lost 1% more body fat than those on 14 grams of BCAAs. On top of that, the BCAA group also gained more muscle.
However, there are some flaws in these two studies. For example, it is unclear which supplements they used and the exact diet plan.
Avoiding Liver Disease Issues
According to Dieter, BCAA powder can also enhance the ability of people with liver problems to process protein. When liver disease occurs, the body often has difficulty metabolizing proteins, which can lead to a deficiency.
On this aspect, a 2011 review found that BCAA powders improved the prognosis and quality of life of patients with liver cirrhosis.
Also, BCAAs can alleviate hepatic encephalopathy (HE), an irreversible impairment of brain function associated with liver disease.
Furthermore, a 2014 meta-analysis found that BCAAs can improve liver function and reduce the usually long recovery times due to HE. However, the study concluded that BCAAs did not lower the risk of other complications (such as gastric bleeding) nor improved the overall survival rate in patients.
Regardless, there is evidence that BCAAs may reduce the severity of liver failure-related complications. Hepatic encephalopathy is a potential issue that can cause patients to lose consciousness or even go into comas.
An article published in 2014 found that BCAA supplements may be more beneficial in reducing THE severity in patients with liver disease than other forms of meds.
On the flip side, taking BCAAs has little effect on the risk of infections or gastric bleeding. Hence, such patients often take several other pills to cure the disease.
Moreover, studies indicate that BCAA-rich solutions may be beneficial for improving liver function. For instance, they reduce the risk of complications and are effective for getting back on your feet after the surgery.
It is also possible for BCAA supplements to reduce fatigue and improve weakness in individuals with liver disease, as well as improve sleep quality and relieve muscle cramps.
If you are suffering from liver cancer, taking BCAA supplements may reduce fluid retention and your risk of dying prematurely. Nevertheless, you should consult your healthcare provider before taking BCAA supplements if you suffer from liver disease.
Great for Bodybuilding
The primary reason why people purchase BCAA supplements is so that they can increase their muscle mass. BCAAs are known to help build muscles due to their essential amino acids.
However, one shouldn’t resort to taking only BCAAs while neglecting their overall diet. Instead, try including as wide a range of beneficial substances as possible. In that way, you won’t strain your organism and create needless risks.
While BCAA supplementation can increase muscle mass, your daily routine is equally important. So, inquire about the optimal muscle protein breakdown exercise program. Plus, you can even get some levels of BCAAs via milk or soy products.
Lastly, some research shows that whole protein supplements can be more effective for muscle growth than individual amino acids. Therefore, try switching to another method if you don’t see results after giving it a fair shot.
Blood Sugar Control
BCAAs may be useful in normalising blood sugar levels. Leucine and isoleucine increase insulin production, preventing blood sugar levels from rising by facilitating their usage.
Although several studies observe these effects, they do not always hold true in practice. As a matter of fact, some researchers have even reported possible increases in blood sugar levels as a result of following a specific diet plan.
For example, consuming BCAAs in supplement form and maintaining a high-fat diet may result in insulin resistance. However, note that many of these studies included animals in their experiments. Hence, science is still to produce a clear answer on this front.
Also, there is a wide range of effects among human participants. One recent study included a diet of 12.5 grams of BCAAs three times per day for people with liver disease. There was a reduction in blood sugar levels in 10 participants, but not for the rest 17 users.
Promotes Muscle Protein Synthesis
This is another of the main reasons why you’ll often find BCAA powders in a gym. In short, it is due to the high leucine content. That element is in charge of initiating muscle protein synthesis (MPS), which is essential to building muscles.
This threshold for optimal MPS stimulation is generally referred to as the leucine threshold and usually sits around two to three grams of leucine. However, this depends on the person’s body weight.
As for common food items, one egg can supply you with 5 grams of leucine. In comparison, a meal including meat, poultry, and fish will provide you with the recommended daily dose.
How To Use BCAAs?
Most health experts agree that as long as you eat a balanced diet, you shouldn’t need BCAAs. The benefits of taking BCAAs may also be felt by those who strictly adhere to a plant-based diet.
Ayesta suggests that instead of just taking BCAA supplements, the patient tries finding a supplement that contains all nine essential amino acids. So, ensure to follow such expert advice and change your habits soon.
BCAAs are often taken in conjunction with pre-workout regimens to boost performance, while others take them post-workout to promote muscle recovery, according to Fawkes.
The same study found that taking BCAAs before arm strength exercise decrease muscle soreness and blood markers of muscle damage. So, the list of benefits comprises several health-related factors.
Can BCAAs Affect My Exercise Performance?
It is possible to reach your strength and endurance goals by taking BCAAs and other essential amino acids. Also, BCAAs can reduce fatigue during exercise by increasing your body’s oxygen levels.
Moreover, BCAAs contribute to maintaining optimal glycogen stores in the body (and other substances involved in energy metabolism).
Muscles are primarily composed of glucose, the body’s primary fuel source when it comes to energy production. Then, the body uses this energy storage during exercise to produce energy.
So, depleting the glycogen reserves makes people feel fatigued and can get in the way of a good workout. Therefore, taking your daily BCAA dose can help you stay active for longer and prevent muscle wasting.
Furthermore, they reduce the levels of muscle-damaging substances like lactate dehydrogenase and creatine kinase in the blood.
Which Foods Are Rich With BCAAs?
You can get BCAAs through a variety of common foods. For example, dairy products, seafood, meat, and poultry are all rich in BCAA content.
It is also possible to add complete proteins like whey protein or egg white protein to your healthy and balanced diet and get similar results. Hence, you can kee the optimal energy levels just by making some simple changes.
On the other hand, foods such as beans, lentils, nuts, soy products, and plant-based proteins contain very low BCAAs. So, if you are vegan, you’ll need larger amounts to get these essential amino acids.
Also, some people find that diet alone is insufficient to supply their bodies with branched-chain amino acids. Most notably, the people following an intensive strength training regimen.
Hence, the optimal daily intake is not set in stone and varies on your body type and lifestyle.
How Much BCAA Should I Take In A Day?
If you’re not exercising much, then you don’t need a BCAA-rich diet. Also, if you overstep certain limits, you can create some issues.
The general recommendation is for men to consume about 12 grams of BCAAs daily and for women to consume about nine grams. Again, these may vary in your case.
An average 175-pound man would need approximately 11 grams of BCAAs per day based on this amount. Similarly, heavier individuals may find it safe and effective to take up to 18-20 grams of BCAAs in a day.
When To Take BCAAs for Best Results?
BCAAs should be supplemented before and after your workout. BCAAs are recommended during especially intense exercise, including strength-training workouts lasting over an hour. You will benefit from sustained energy levels and also prevent issues like minor muscle damage in that way.
Taking BCAAs in the morning and before bed is also an option for people who wish to build muscle quickly. So, keeping a consistent supplementation routine is the key to reaping the benefits of BCAAs.
Who Should Take BCAAs?
Any athlete experiencing difficulty recovering from weekly workouts will benefit from BCAAs. Using them may help greatly in this regard due to their high potency. Hence, they aid in the protein synthesis process and boost your energy levels.
On the other hand, taking BCCAs in combination with protein powder is good for building muscle. Yet, since we are all unique, it’s best to consult with an expert for the most optimal diet plan.
Generally, BCAAs are an excellent option for an active lifestyle. They’re a natural product comprising three essential amino acids. As such, they can aid any bodybuilder, weightlifter, or an athlete who performs cross-training exercises.
What To Do When You Load Up?
A BCAA supplement is beneficial for all stages of exercise, including before, during, and after. The three particular amino acids are all contained in a whey protein drink, and it is essential to combine diet and exercise to achieve optimal results.
To boost your leucine intake, you should include brown rice and whole-wheat foods in your diet. Almonds, cashews, and grains are all rich in isoleucine, while dairy, grains, mushrooms, and peanuts contain valine.
Both animal and vegetarian sources of BCAAs, such as red meat, fish, eggs, and chicken, are also good choices.
Frequently Asked Questions About BCAA Powder
1. When should I take BCAA powder?
BCAA supplements should be taken during a workout or up to 15 minutes before and after. If you keep a tight schedule, they can aid you with muscle fatigue. Plus, they’re a great source of energy.
2. Possible side effects of BCAA powders?
If you follow your physician’s advice, then BCAAs will only aid your fitness goals. However, overstepping can create issues that you didn’t have before. The list of side effects includes nausea, diarrhoea, and bloating.
3. Protein vs. BCAA: which is better?
The caloric content of BCAAs is typically lower than whey protein, so they’re good for losing weight while preserving muscle mass. Also, BCAA supplements come with lighter price tags than weight proteins. Lastly, your body has an easier time absorbing and using BCAAs.
4. How effective are BCAAs without exercise?
BCAAs won’t be effective if you don’t exercise and won’t yield the expected results. However, certain pre-workout supplements can increase your energy levels either way. Naturally, you should find a healthy pace in terms of daily dosage.
5. What is the optimal daily BCAA dose?
Take at least three BCAA capsules per day. If you’re unsure about this average or fail to see results, speak with your doctor.
Conclusion: What Is BCAA Powder?
The benefits of branched-chain amino acids may be impressive in certain circumstances, particularly when building muscle and improving physical performance. After all, many protein-rich foods and supplements contain BCAAs. You can also try HGH Supplements & Post Workout Supplements.
Also, if your regular diet provides enough BCAAs, you may not need to take extra. However, they’re an excellent source of essential amino acids like leucine, isoleucine, and valine.
On a related note, a prolonged intake of BCAAs has been shown to provide more significant benefits than a short-term routine. Similarly, the average recommended intake is 12 grams for men and 9 for women. Plus, you can take BCAAs before, during, or after a workout.