Branched Chain Amino Acids (BCAAs) refer to a group of three essential amino acids: Leucine, Isoleucine, and Valine. These amino acids are group together because they are the only amino acids that have a branched molecular structure. Like other amino acids, BCAAs are the building blocks your body needs to make protein.
Contrary to the other amino acids, BCAAs are mostly broken down in the muscle rather than in the liver. Due to this factor, they play an important role in energy production during workouts or sports. Apart from this, BCAAs may help reduce fatigue during exercise by reducing the production of serotonin in the brain.
Out of three, Leucine has the most significant impact on the body to build muscle proteins. Meanwhile, Isoleucine and Valine seem more effective at regulating blood sugar levels and producing energy. Branched-chain amino acid supplements provide impressive benefits in certain circumstances, especially for muscle growth and physical performance.
BCAAs are present in several foods, including eggs, chicken, fish(like tuna or salmon), and cottage cheese. Besides this, they are also available in supplement form as both tablets and powder. You can purchase these BCAA supplements from health, wellness, and vitamin companies. Check out the best BCAA supplements of 2022.
Amino Acids: A Brief Overview
Amino acids are consider the building blocks of protein. They are a group of twenty compounds that play an important role in the normal functioning of the body. Amino Acids split into two groups:
- Essential amino acid
As your body cannot naturally produce some amino acids, you can obtain them from food or supplementation. Most of these amino acids are through diet alone, but there may be specific reasons to supplement them. Three of the nine essential amino acids are BCAAs (leucine, isoleucine, and valine).
- Non-essential amino acids:
There are a group of amino acids which your body can produce naturally. So, we aren’t required to obtain them from an external source.
BCAA Benefits: How BCAA may help your fitness regime
Amino acids play an essential role in building up proteins in the body. Out of 20, nine of them are consider essential amino acids. However, these nine amino acids cannot be produce by our body; hence they must be taken through supplements.
One of the most important uses of BCAA supplements is to increase muscle growth. The BCAA Leucine activates a certain pathway in the body that stimulates muscle protein synthesis, an actual process of making muscle. Some studies suggest that BCAAs may ease soreness and help with recovery following exercise.
Some evidence suggests that BCAA supplements can positively affect workouts, if you haven’t eaten much protein throughout the day. Furthermore, they may increase muscle mass and strength during training.
Here are some of the proven benefits of BCAAs:
- Increase in Muscle Growth
- Improves Muscle Recovery
- Enhance Workout Performance
- Preserve Muscle Mass
- Reduce Exercise Fatigue
- Decrease in Muscle Soreness
How to take BCAAs?
You can take BCAA throughout the day at regular intervals or as an addition to a low protein meal. It is best to take BCAA supplements, whether tablets or powder form, before or after a workout.
- BCAA pre-workout: Before and During a workout
Taking BCAAs before or during a workout would be beneficial in retaining your lean muscle. Also, it helps prevent muscle fatigue, allowing you to train harder for longer sessions. Further, BCAA powder can be supplement in a drink during exercise. Sipping a flavored BCAA drink keeps you hydrated and helps you get the most out of your workout.
- BCAA post-workout: After a workout
Taking BCAAs after a workout will help restore and reload tired muscles, allowing you to recover faster. Additionally, it will help in muscle recovery efficiently in time for your next session. You can take BCAA supplements after a workout to increase the number of essential amino acids in your body.
BCAA vs. EAA: Difference between BCAA and EAA
The main difference between BCAA and EAA is that BCAAs constitute 3 out of ( essential amino acids. BCAAs, aka branched-chain amino acids, are building blocks of protein that have a branched molecular structure. They are one of the most popular exercise supplements available on the market. A body cannot produce them naturally, so one must take supplements to fulfill its requirements.
On the other hand, EAAs include nine amino acids which are all categorized as essential amino acids. They are good for exercise and have a very high protein synthetic response. Further, EAAs have a component that produces histamine, which is an essential component for improving immunity support. Click here to know more about the best EAA supplements.
What a person expects from a supplement is the deciding factor in differentiating between the two products. Besides this, the price of both the supplements is almost the same; however, the difference lies in their uses.
Final Word on Branched Chain Amino Acids
BCAA is the go-to supplement among athletes, gym-goers, and bodybuilders. BCAAs consist of three essential amino acids involved in muscle protein synthesis: leucine, isoleucine, and valine, typically in the ratio of 2:1:1. Since your body can not produce these amino acids, getting them either from your diet or through supplementation is essential.
Furthermore, the benefits of BCAA supplements include increasing muscle growth, improving muscle recovery, helping in weight loss, etc. Taking BCAAs regularly throughout the day, before and after your workout, helps enhance muscle recovery.
Frequently Asked Questions
What is BCAA?
BCAA is a general term for essential amino acids (that the human body cannot produce), Valine, Leucine, and Isoleucine. They are commonly referred to as Branched Chain Amino Acids because the molecular structure of these three amino acids includes branches. Furthermore, they are important for muscle since they are found in large quantities in muscle protein.
What are the benefits of BCAA?
Studies suggest that BCAA may help to retain muscle and improve exercise performance. Additionally, they help reduce fatigue and muscle soreness during and after workouts. Besides, BCAA may enhance weight loss and help your body get rid of unwanted fat more effectively.
Is BCAA good for you?
BCAA, short for Branched Chain Amino Acids, has become an increasingly popular supplement among athletes & exercises aiming to build muscle. BCAA reduces fatigue and muscle soreness and helps with weight loss. Besides, BCAA supplements may be best suited to those prone to nutritional deficiencies, such as vegans.
Are BCAAs vegan-friendly?
BCAA supplements are vegan if the branched-chain amino acids are not extracted from animal proteins. With that in mind, labels should be checked as some BCAA supplements source their amino acids from animal sources. However, vegans can supplement BCAAs into their routine as a workout aid.
