There are scores of protein supplements available in the market. But BCAA supplements are one of the most sought after. So, what’s the huge deal about BCAA powder? You may have heard something about them from your supplement-savvy training partner. Still, unless you have a foundation in biochemistry, probably, you may not understand why they are important or how to incorporate them into your fitness and nutrition plan.
The three branched-chain amino acids (BCAAs) are isoleucine, leucine, and valine, so termed because of their nonlinear (“branched”) carbon atom structure. Amino acids are the foundation components of proteins, which, as you may know, form most of the human body. Amino acids are either manufactured by the body (referred to as “nonessential”) or must be obtained from the diet (referred to as “essential”).
And, here are a few scientifically confirmed benefits of BCAAs:
Boosts Muscle Growth
One of the most important benefits of BCAAs is to promote muscular growth. The BCAA leucine increases muscle protein synthesis, which is the process of building muscle in the body. In one study, subjects who drank a drink containing 5.6 grams of BCAAs after a resistance workout had a 22% increase in muscle protein synthesis than those who drank a placebo drink.
Reduces Muscle Soreness
According to some research, BCAAs can assist with reducing muscle pain after an exercise. It’s entirely common to feel sore a day or two after a workout, especially if you’re starting a new fitness regimen. Meanwhile, BCAAs have been demonstrated to lessen muscle damage, which may shorten the duration and degree of soreness.
Several studies have found that BCAAs reduce protein breakdown during exercise and lower levels of creatine kinase, a sign of muscle injury. As a result, supplementing with BCAAs, particularly before a workout, may shorten recovery time.
Reduces Exercise Fatigue
BCAAs may assist you to minimise exercise-induced weariness in the same way that they may help lessen muscle soreness. Exercise causes fatigue and exhaustion in everyone at some point. The rate at which you become weary is determined by several factors, including exercise intensity and duration, environmental circumstances, diet, and fitness level. Participants who supplemented with BCAAs enhanced their mental focus during exercise in two investigations, which is assumed to be due to the fatigue-reducing action of BCAAs.
Muscle Wastage Can Be Avoided
BCAAs can aid in the prevention of muscle atrophy or breakdown. Muscle proteins are constantly degraded and regenerated (synthesised), and the quantity of the protein in muscle is determined by the balance of muscle protein breakdown and synthesis. When protein degradation surpasses muscular protein synthesis, muscle atrophy or breakdown ensues. Muscle wasting is an indication of malnutrition and can develop due to persistent infections, cancer, fasting periods, or as a natural component of the aging process.
On the other hand, several studies back up the usage of BCAA supplements in order to reduce protein breakdown. Specific demographics, such as the elderly and those suffering from withering illnesses like cancer, may benefit from improved health outcomes and quality of life due to BCAA supplement consumption.
BCAA powder has been demonstrated to increase muscle mass, decrease fatigue, and reduce muscle pain. They have also been used effectively in hospitals to prevent or minimise muscle loss and relieve symptoms of liver diseases. So, now it is your time to think about whether you want to buy them.