Fitness enthusiasts often turn to supplements, which, to a certain extent, can amplify the effects of strenuous exercise
. BCAA is a drink mix that builds muscle mass and allows fitness enthusiasts to enjoy a guilt-free post-workout post-workout drink. However, are BCAA supplements really necessary? This article will analyze this in detail.
What are branched chain Amino Acids?
The body uses three branched-chain amino acids to make protein, which are leucine, isoleucine, and valine. In layman's terms, amino acids are the "building blocks" of proteins, and the body uses them not only for building biceps and quads, but also for skin, hair, blood, bones, and many more. Of the nine essential amino acids (EAAs), BCAAs account for three.
You must consume all nine essential amino acids because the body cannot make them on its own. As a supplement, BCAAs are powders similar to concentrated drink powders that fitness enthusiasts stir into water and drink during or after training sessions.
However, BCAAs are more commonly consumed in the form of protein-rich foods such as meat, dairy products, eggs, soy protein, beans, nuts and grains. These three branched-chain amino acids have been of particular interest to fitness enthusiasts seeking to improve athletic performance for decades, largely because of studies done in the early 1980s showing that branched-chain amino acids are very Beneficial for muscle protein synthesis. This is especially true of leucine, as research has shown that leucine plays a unique role in the body's process of repairing and building muscle.
What are the benefits of BCAA supplementation?
When you do strength training, tiny tears occur in the muscle fibers, and the body needs more material to repair. The repair process builds muscle mass, and over time you get stronger and stronger. Like everything the body does, muscle protein synthesis is a complex chemical process that is influenced by a variety of compounds, including hormones like testosterone and certain amino acids.
In theory, BCAAs can quickly mobilize the muscle-building team in the body to help the repair process run more efficiently. Exercise scientists at the University of Exeter in the UK have found that leucine triggers a chemical reaction necessary to repair muscle fibres, perhaps making the process more efficient. Therefore, when combined with resistance training, BCAAs help the body better cope with the stress of exercise. Unfortunately, there isn't a lot of research evidence to support the idea that BCAA supplementation improves performance in the short term, which means that drinking BCAAs before a workout may not make you lift heavier weights or squat. Swim faster.
But there are quite a few papers pointing out that BCAA supplementation does help the body recover after training compared to a placebo because of the increased muscle anabolic response, at least in healthy individuals who do vigorous strength training. This results in less muscle soreness, faster recovery, and a quicker return to the gym; over time, more training improves performance.
