BCAA also knows as Branched-Chain Amino Acids. BCAAs are group of three essential amino acids; Leucine, Isoleucine and Valine. There are 20 different amino acids that help to make different type of proteins in the human body. Out of which 9 are essential amino acids which are not made by human body and can be obtained only form the diet. And out of these nine, three are Branched-Chain Amino Acids. You can either obtain them from protein rich diet or you can go with BCAA supplements available in the market. So here are some BCAA benefits;
One of the important use of BCAA is muscle growth. They are building the blocks of protein. They mainly help to build and maintain lean muscle mass. And also provide energy and endurance to the muscles. When it comes to exercise fatigue is a limiting factor to the exercise. When you perform high intensity exercises, you often get exhausted easily. But BCAA helps the muscles to delay the fatigue.
Leucine one of the three BCAAs helps to stimulate muscle protein synthesis. The balance of muscle protein breakdown and muscle protein synthesis is important. So when BCAAs stimulates the muscle protein synthesis it will prevent the muscle breakdown. BCAA helps in muscle recovery. Recovery is important for muscle growth, so when muscles recover, the muscle growth occur faster. Human body uses BCAAs to repair and add new muscle tissue. This makes BCAA most important and most effective product next to creatine. Muscle recovery, adding new muscle tissue and maintaining lean muscle mass are considered to be the most important BCAA benefits for muscle growth.
Research shows that BCAAs helps to decrease soreness. When you are a first timer or you visit the gym after several days. After you perform your exercises, few hours later (around 12 to 24 hrs later) you feel pain in the muscles this is soreness. It is also termed as delayed onset muscle soreness (DOMS). DOMS is pain and stiffness generally felt in the muscles which lasts for several hours to several days. This soreness is caused due to damaged muscle fibers. As the time passes the muscles adapt to prevent the muscle damage. This pain is felt when the muscle is stretched or when the muscle is contracted. BCAAs help to decrease the muscle damage and also help to recover muscles at faster rate.
Muscle wasting is also known as Muscle Atrophy. In this process muscle becomes thin and weak. BCAAs are known to prevent muscle wasting. The balance of muscle protein breakdown and muscle protein synthesis is important. It determines the amount of protein in the muscle. Muscle wasting occurs when protein breakdown exceeds the muscle protein synthesis. It occur when you are not providing proper nutrition required for muscles. It also occurs due to aging and due to fasting for a longer period. Even without any physical activity by consuming adequate amount of BCAA can lessen muscle protein breakdown.
Other BCAA Benefits
- Supports Fat Loss
- May enhance Brain function
- Help regulate blood sugar
- Benefits Immune System
- Helps manage Appetite
- Healthy Hormonal Balance
- Boosts strength
Is it safe to take BCAA? Most of the people may have this question in their mind. Yes, it is safe to take BCAA as it is essential for the body. However you should take doctors advice before supplementing.