Do you know that one word and it’s benefits, popular with bodybuilders?
It is BCAA, available in tablet or powder form and is also an essential ingredient in pre-workout nutritional formulas. It is an acronym for Branched Chain Amino Acids.
What is BCAA and what it is made up of?
Twenty amino acids make the proteins. Our body makes some of them called non-essential amino acids. The rest, which our body cannot synthesize on its own, are essential amino acids. Out of these, three vital ones: Leucine, Isoleucine and Valine, have a branched chain structure which keeps them together and separate from the rest, are known as Branched Chain Amino acids. Please remember, these three amino acids are regarded as the Most Important ones for muscle recovery and growth.
It is an apt supplement for those looking to put on mass (muscles, to be precise). Similarly, it works best for those who want to shred some body fat while keeping as much muscles as possible. Which is kind of losing weight but still look healthy, and they can flex their muscles. The big question that arises is:
How Do BCAAs Work for Muscles?
When you lift weights, have strenuous workouts your muscles tend to break down. Also, when you are cutting calories your body is in a catabolic state meaning it breaks muscle tissues for energy rather than preserving them (when your body makes muscles it is called an anabolic state).
When your body opts to use amino acids stored inside, muscle loss occurs. Whereas they could have been used for protein synthesis, to build muscles acting as an energy source.
Let us explain how this muscle building process works. It will help you understand this topic much better.
- To increase muscles your own body’s protein synthesis rate should be much greater than protein breakdown rate. When you exercise the reverse occurs and you tend to lose muscles.
- To halt this process, we should consume BCAA to increase the rate of protein synthesis.
- Leucine (part of BCAA) stimulates protein synthesis more than regular, dietary protein as it has already been broken into necessary amino acids our body needs to carry out the reaction. This is how the rate of protein synthesis increases because of supplementation.
BCAA acts as a fuel for muscles
Read this carefully.
Usually amino acids travel to liver where they are used as fuel, and some of them transferred to muscle to build and repair damaged muscle tissues. BCAAs have the capability to bypass the liver and are directly available to muscles for enhanced protein synthesis, reduce muscle breakdown and further support muscle recovery. The way these BCAAs work, the statement says they work as fuel for muscles.
10 Benefits of BCAA in Muscle Building
BCAAs act as building blocks of your body totaling around 38% of muscle mass and need be provided to your body for muscular growth & development. These acids carry nitrogen helping your muscles to stimulate protein synthesis, vital for anabolic muscle action. Muscle breakdown is prevented by enhancing protein synthesis which maintains fuel supply to muscles when needed.
BCAAs aid our body in the following ways:
1. Enhances Workout Efficiency
2. Enhances Energy Generation
3. Increases Muscle Performance
4. Reduce Loss of Muscles
5. Enhances Muscle Recovery
6. Looks for overall Muscle Building Process
7. Increase Fat Burning and Support Fat Loss
8. Support Hormone Balance During Intense Training
9. Prevent Muscle Loss During Long-Duration Workouts
10. Improve Insuline Health & Reduce Diabetes Risk
Recommended Times for Consuming BCAAs
You can be pretty flexible about when you take BCAAs. You can take them between meals or during your workout when your stomach is probably empty. Many opine to get them as the first thing in the morning. In fact most also recommend that your divide your dosage in parts and take them before, intra and post-workout times.
Recommended dosage for BCAAs
It all depends on your workouts and you should start from 5 grams daily. Keep considerable gap when consuming other supplements and allow it to be absorbed first. As you experience the benefit, increase your workouts, you can increase the dosage up to 8 grams.
Will the BCAAs really suit me?
BCAAs are great to increase mass and to lose fat. Everyone benefits from them differently. Creating muscle building environment is much important and as you age, this task gets difficult, especially after 36 years when you try to boost muscle building. It is better to start much earlier and if you start very early, research shows that Leucine shows an increase of protein synthesis by at least 140%.
Burn Your Fat Fast
If you are on fast but still going through your workouts then taking BCAAs before workouts gives you energy to muscles and burn your fat fast!
Recommended: 10 most effective BCAA supplements to build muscle and lose fat
Conclusion
BCAAs are the most beneficial & effective supplements for bodybuilders and to those looking to lose fat & gain muscles. Those who want supplements for the above without any side effects should seriously consider Branched Chain Amino acids. This is especially true for those who have experienced muscle gain after their workouts. Even beginners could see how it stimulates their bodies with positive results and start recommending other newcomers.
