Articles Home » Nutrition » BCAA (Branched-Chain Amino Acids)
 
  • ablelab
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    • Last updated 28.03.2022
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WHAT IS IT? 

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. BCAAs are essential amino acids; Leucine, isoleucine, and valine.

These amino acids are grouped together because they are the only three amino acids with a chain that branches to one side. There are 9 essential amino acids. Because the body cannot produce essential amino acids, they must be obtained through diet.

BCAAs, or branched-chain amino acids, are widely used by bodybuilders and athletes to improve muscle growth and performance. BCAAs are primarily degraded in the muscle rather than the liver. As a result, they are assumed to contribute to energy production during exercise.

WHY SHOULD IT BE OF INTEREST?

Here are the most important benefits you can get from zinc:

  1. Taking BCAA supplements may help minimize fatigue and enhance endurance during exercise.
  2. BCAA supplementation can also promote lean mass and lower body fat percentage.
  3. BCAAs, particularly leucine, may help persons with chronic illnesses retain muscular mass.
  4. BCAA supplementation can aid to decrease muscle damage caused by high-intensity exercise.
  5. BCAAs may also help you feel less sore after you exercise.
  6. In those with advanced liver cirrhosis, BCAA supplementation is very effective.
  7. BCAAs may also help in the maintenance of appropriate blood sugar levels.
  8. BCAAs may help in the prevention of weight gain and the promotion of weight loss.

HOW TO TAKE IT?

BCAAs are found in a wide variety of foods, and most people can obtain enough by eating a protein-rich diet. Meat, chicken, fish, eggs, dairy items (such as milk and cheese), nuts, soy products (such as tofu and tempeh), and legumes all contain BCAAs.

The recommended BCAA dosage for men is 15-20 grams per day. If you do not engage in rigorous exercise, you can keep to a two-times-daily BCAA dose. Similarly, if you have a busy workout schedule, you should raise your BCAA intake per day to 6-8 serves of 5 g each.

Females who exercise on a regular basis should consume 3-5 grams per day. If you engage in strenuous exercise, your BCAA daily intake should be increased. You can consume up to 12 grams per day by dividing your intake into 4-5 servings each day.

References:

1. Guenergy. (n.d.). “BCAAs Benefits And Reasons You Should Take Them Today”. Retrieved from Guenergy.com: 

https://guenergy.com/blogs/blog/6-reasons-why-you-should-take-bcaas-today

2. Robert. (n.d.). “Branched-Chain Amino Acids And Muscle Protein Synthesis In Humans”. Retrieved from Biomedcentral.com: 

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9

3. Vital, A. (n.d.). “How Much BCAA Should I Take?” Retrieved from Aminovital.com: https://www.amino-vital.com/blogs/new/how-much-bcaa-should-i-take


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