Top proven benefits of branched-chain amino acids (BCAAs)


Amino acids are the organic molecules that combine to form proteins. These compounds contain both an amino and carboxylic functional group. There are 500 amino acids that have been identified in nature, in which only 20 amino acids are found in the human body which make up the proteins.  These 20 amino acids are classified into 2 groups. They are:

 

1. Essential amino acids: These amino acids are not found in our body and we take it through our diet. There are 9 essential amino acids which are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, threonine, and valine.

 

Valine, leucine, and isoleucine are branched-chain amino acids (BCAAs) because they have a molecular structure with branch. The BCAAs are burned by our muscles for energy. They can also be taken as a supplement and in some cases; health care providers deliver it intravenously (IV).

2. Non-essential amino acids: These amino acids are found in our body and need not to be taken through our diet. There are 11 non-essential amino acids which are alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glycine, glutamine, proline, serine, and tyrosine.

 

The benefits of branched-chain amino acids are:

 

1. Supports muscle growth: BCAA (leucine) stimulates the synthesis of muscle protein by activating an mTOR pathway in the body. It also reduces breakdown of muscles which leads to gain muscle strength and muscle size.


2. Prevents muscle atrophy: Muscle atrophy means wasting of muscle tissue. Muscle atrophy occurs in the people with chronic infections, cancer, periods of fasting and as a natural part of the aging process. BCAA prevents muscle wasting or breakdown. BCAA supplement inhibits the breakdown of muscle protein. So, it improves the quality of life in certain populations, such as elderly people and those with wasting diseases like cancer.

 

3. Profits people with liver disease: BCAA helps in improving the health in people with cirrhosis which is a chronic disease in which the liver does not function properly. Liver cirrhosis is the major risk factor for the development of hepatocellular carcinoma in which BCAA supplement has proven to be beneficial. BCAA supplements may also offer protection against the liver cancer in people with liver cirrhosis.

 

4. Reduces muscle soreness: It’s very common to feel pain in muscles a day or two, after a workout, especially if you have recently started doing exercise. This soreness is known as delayed onset muscle soreness (DOMS) and it develops in 12 to 24 hours after exercise and can last up to 72 hours. Several studies have shown that BCAA decreases the muscle damage, which may help reduce the severity of DOMS. It decreases the protein breakdown during exercise. A study showed the people who take BCAA supplement before a squat exercise experience reduced DOMS and muscle fatigue compared to the placebo group.

5. Decreases exercise fatigue: As we all know, everyone experiences fatigue from exercise. It happens when BCAA levels along with other nutrients decline in our body with an increased level of tryptophan, during exercise. Our body utilizes this tryptophan to produce serotonin because of which we experience fatigue. An active BCAA is a powerful fatigue buster, which helps in improving mental alertness and allows concentration, hence improves performance.  BCAA helps in reducing the exercise-induced fatigue.


Know more: bcaa pre workout 

 




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