Today we are flooded with thousands of different workout supplements - some of them more helpful than others. While whey protein has been a favourite among fitness enthusiasts for years, in recent years, the BCAA supplement is seeing a rise in popularity as well. These amino acid supplements provide you with 3 essential amino acids (called the branched chain amino acids) that can’t be made by your body. The only way to supply these nutrients is by including them in your diet. The BCAAs play a crucial role in your body’s development and can largely impact your fitness goals.
What are BCAAs?
BCAAs are the same as proteins in their molecular structure, but they’re more specific. Protein contains 20 amino acids that have numerous uses in the body, but only a few of them help you build muscle. The 3 amino acids that are essential for building muscle (also called branched chain amino acids, or BCAA) are leucine, isoleucine, and valine. The body can only get these amino acids through your diet – however, their recommended doses are often hard to achieve through foods.
Are BCAAs Better than Whey Protein?
High-quality whey protein powders also contain the essential BCAAs, but they have a few drawbacks when it comes to workout supplementation. Whey protein has a higher caloric content compared to BCAA supplements. It also derives from dairy, which makes it unsuitable for those with lactose intolerance.On the other hand, BCAA workout supplements have significantly fewer calories. This makes them a better choice for promoting muscle growth and preventing muscle catabolism (the opposite of growth). When consumed in free form, these amino acids get inside the bloodstream much quicker. This is because they bypass the liver and gut tissue and go into the bloodstream directly.
Who Should Take Amino Acid Supplements?
The modern BCAA supplement is suitable for anyone – it’s gluten, soy and lactose-free, vegan-friendly, and doesn’t contain any artificial flavours and colourings. It helps you stack up on beneficial amino acids that maintain your muscles. BCAA powder is ideal for those that are serious about losing weight or building muscle. While regular protein powders supply you with all amino acids, these supplements give you only the essential 3 that you need to keep your muscles in perfect form. They help you avoid the usual workout fatigue when you’re exercising while fasting, and they help you perform better in your workout overall. Certain studies show that BCAA has a particular impact on your central nervous system, reducing your fatigue and supporting your mental performance.
Benefits for Your Fitness Goals
Building Muscle
One of the reasons why people consume BCAAs is to improve their muscle growth. Leucine (one of the BCAAs) activates the pathway in your body that stimulates the synthesis of muscle protein – this is how your muscles are made. BCAAs are proven to increase muscle growth by many studies and personal experiences. However, studies also show that whey protein does this job equally well.
Decreasing Muscle Soreness
It’s normal to have your muscles feel sore a day or two after exercising – especially if you’re dealing with a new routine. This is the result of tiny tears that happen in your muscles while exercising and it’s called delayed onset muscle soreness (DOMS). Studies show that BCAA aminos decrease the damage in your muscles during exercising, and with that – the length and severity of the DOMS. BCAAs decrease the breakdown of the proteins in your muscles, which makes you less fatigued and able to work out more efficiently.
BCAAs May Promote Weight Loss
This is another major reason why fitness enthusiasts favour amino acid supplements. While studies are in need of more proof, BCAAs offer certain benefits that are linked to weight loss:-BCAAs contain a lower caloric content.-They reduce your workout fatigue, helping you exercise with more efficiency.-They help you lower your blood sugar levels, which is proven to aid in weight loss.
Other Health Benefits
While BCAAs are mostly consumed by athletes and bodybuilders, as well as casual fitness enjoyers, they’re also suitable for people with certain diseases. Most notably, BCAAs are shown to improve the well-being of those that suffer from cirrhosis (a chronic disease where the liver doesn’t function properly). This is a dangerous disease that can result in hepatic encephalopathy – loss of brain function that happens when the liver isn’t able to remove toxins from the blood.BCAAs are shown to ease the symptoms of those that suffer from liver cirrhosis, as well as protect the liver and prevent this disease from escalating into liver cancer. Health professionals often recommend these supplements for preventing any complications in people that suffer from liver disease.
Foods High in BCAAs
Lastly – no type of supplement is fully effective without a healthy diet to back them up. While amino acids provide many benefits when taken as a supplement, they’re even more beneficial when you include them in your food. BCAAs are found in a variety of foods. Here are some good examples that you can include in your diet starting today:-Chicken.-Beef.-Tuna.-Salmon.-Turkey. -Eggs. -%1 Milk. -Greek yoghurt.
