– Workout supplement. Source of essential amino acids involved in muscle protein synthesis.
– Assists in the building of lean muscle mass when combined with regular weight training and a healthy balanced diet.
– Source of branched chain amino acids(BCAAs), which are involved in protein synthesis.
What Is BCAA?
There are nine essential amino acids which our body can’t naturally prouce and we need to gain them through our diet; there are 20 different amino acids that produce the thousands of various proteins in the body.
The leucine, isoleucine and valine are well-known as branched-chain amino acids (BCAAS) and they are vital to muscles due to the large quantities in muscle protein. They take up 35% of the essential amino acids found in muscle proteins and account for 40% of the total amino acids required by your body.
Foods VS BCAA?
You can find leucine, isoleucine and valine in protein-rich foods such as milk, egg, chicken breast, beef or whey/soy protein powder. However, they do not contain all essential amino acids. Also, if you are in dairy-free diet, non-GMO foods or a vegetable lover, you may not consume enough essential aminos per day.
What are the roles of BCAA?
1) Workout supplement.
Working out can cause some muscle soreness which is called DOMS, delayed onset muscle soreness. It is the pain in muscles several hours to days after unaccustomed or strenuous exercise. The soreness occurs after 12 to 24 hours of an intense or unaccustomed exercise and it can last up to 72 hours. BCAAs is well-known for lessening muscle damage, which may help reduce the severity and the length of DOMS.
2) Muscle protein synthesis
Leucine helps the process of making muscle by stimulating muscle protein synthesis; muscle proteins are repeatedly rebuilt and broken down. The amount of protein in muscle is determined by the balance between muscle protein breakdown and synthesis and BCAA can help prevent the breakdown which is also called muscle wasting.
When do you need BCAA?
- You are vegan.
- You eat small amount of protein per day.
- You do intense exercise.
- You are a high-level athlete.
Cautions and Warnings
Consult a health care practitioner prior to use if you have liver or kidney disease or if you have been instructed to follow a low protein diet. Do not consume if pregnant or nursing. Ensure to drink enough fluid before, during, and after exercise.