Now a day BCAA has become most popular supplement as well as topic that everyone want to talk about.
Everyone wants to know about :
- What is BCAA ?
- What do BCAA do?
- Benefit of taking BCAA,
- Side effect of taking BCAA
we are going to talk about each and every topic one by one.
What is BCAA ?
BCAA stand for branch chain amino acid they’re called branch because of their structure which includes a side chain of one carbon atom and three hydrogen atom.
The three BCAA are:-
- Isolucine and
and they account around a third of essential amino acids in muscle protein.The three BCAA are key player when you want to promote muscle protein synthesis because BCAA are so important to muscle tissue and also help to keep blood sugar level constant.
BCAA believes to stimulate protein synthesis, prevent muscle breakdown or catabolism and promote recovery. BCAA plays an important role in maintaining lean muscle mass. Leucine, Isoleucine and Valine, they are important amino acid which can not be produce by body their self.
What do BCAA do?
What do actually BCAA do. Studies have shown that BCAA or BCAA’s supplement can have certain benefits. Since BCAA especially leucine are vital to muscle growth, supplementation can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue. Other studies have shown that it can improve your immunity by providing energy and helping in the synthesis of new cells. BCAA also reduce exercise induced muscle damage, which means you suffer less soreness and get better long term muscle function and growth..
Benefits of BCAA
- Prevents Muscle Wasting
BCAA can helps to prevent muscle wasting or breakdown. The amount of protein in muscle is determined by the balance between muscle protein breakdown and protein synthesis.
Muscle breakdown occurs when protein breakdown exceeds muscle protein synthesis. Also muscle wasting is a sign of malnutrition and occurs with cancer, chronic infection, periods of fasting and as a natural part of the aging process.
In humans, BCAAs account for 1/3rd of the all essential amino acids found in muscle proteins. They account for 40% of the total amino acids required by our body. So, it’s important that the BCAA and other essential amino acids are replaced during times of muscle wasting to reduce muscle lose.
Some studies support that the use of BCAA supplements for prevents muscle protein breakdown.
- Decrease Muscle Soreness
There are several studies that suggest BCAA can helps in decreasing muscle soreness after a workout.
It’s very common to feel sore a day or more after a workout, especially if you are new in this field. This type of soreness is known as delayed onset muscle soreness (DOMS), which develops from 12 to 24 hours after exercise and can last up to 72 hours.
Still we don’t know the exact cause of DOMS; researchers believe it’s the result of tiny tears in the muscles after exercise.
BCAA have been shown to decrease muscle damage, which may help in reducing the length and severity of DOMS.
Some studies show that BCAA decreases protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage.
In a study, people who were going to perform squat were supplemented with BCAA before their exercise and experienced reduced DOMS and muscle fatigue compared to the placebo group. So supplementing with BCAA especially before exercise, may speed up recovery time.
- Reduces Exercise Fatigue
As I mention above BCAA may helps to reduce muscle soreness from exercise and they may also help to reduce exercise induced fatigue.
It is very common to experience fatigue and exhaustion from exercise at some point. Tiredness depends upon several factors like exercise intensity, duration, environmental condition and your nutrition and fitness level.Muscles use BCAA during exercise for decreasing blood pressure. When level of BCAA declines in our body then level of tryptophan increase in our brain and tryptophan is converted to serotonin, a brain chemical that is thought to contribute to the development of fatigue during exercise.
In several studies, participants who supplemented with BCAA improved their mental focus during exercise, which is thought to result from the fatigue-reducing effect of BCAA.
- Increase Muscle Growth
In a study, people who were consuming 5.6 grams of BCAA (mixed with some kind of drink) after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.
The BCAA, mainly leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscles.
But always keep in your mind that if you are taking adequate amount of whey protein, that include proper amount of leucine, isoleucine, valine (BCAA), you do not need to consume BCAA in addition.
Also in another studies it was found that increase in muscle protein synthesis is approximately 50% less than what was observed in other studies, where people consumed a whey protein shake containing a similar amount of BCAA (i.e. 5.6 grams).
Whey protein contains all the essential amino acids needed to build muscle.
Therefore, while BCAA can increase muscle protein synthesis, they can’t do so maximally without the other essential amino acids, such as those found in whey protein or other complete protein sources.
Side Effect of BCAA
BCAA is generally very safe. There is no such studies showing that BCAA supplementation. People with existing kidney problems should talk to their doctors first but anyone else shouldn’t worry about BCAAs side effects.