Along with protein supplements there is another supplement, which has earned themselves a spot on the supplement shelves of fitness enthusiasts. It is BCAA or Branched chain amino acids. Are you wondering what these supplements are and what are the benefits of using them? We are here to help you understand why you should be consuming BCAA supplements to achieve your fitness goals.
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What are BCAA Supplements?
Branched chain amino acids (BCAA) are essential amino acids and are the building blocks of protein. Your body needs this macronutrient to re-build and grow muscles. In total there are 20 types of amino acids, out of which only 11 can be manufactured by our body. The rest 9 are essential amino acids and our body cannot synthesize them naturally. We need to consume these 9 amino acids in the form of foods or supplements.
The nine essential amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Out of all these 9 amino acids isoleucine, valine and leucine are needed to speed up the muscle recovery process and development of muscles. These three amino acids are mixed together in appropriate ratios to form Branched chain amino acids (BCAA) supplements.
Leucine is the most important essential amino acid that supports muscle growth and development. During exercise sessions leucine starts diminishing and cannot be replaced automatically by the body. Therefore, we need to make sure that we eat a good diet and take proper BCAA supplements to stimulate the protein synthesis process and allow our body to maintain and build more muscles.
Foods rich in BCAA:
BCAA amino acids are found in protein-rich foods such as:
- whole wheat
- Milk
- Lentils
- Almonds
- Cashews
- Chickpeas
- Nuts
- Eggs
- Meat
You cannot always get the right nutrients through your diet due to poor diet habits or any other reasons. If this is your case, then you can always switch to BCAA supplements that are available in the form of powder or capsules. These supplements are a rich source of amino acids and along with that it also provides your body with a variety of vitamins and minerals. These supplements will help in maintaining a balance between what you eat and what you should be eating to stay healthy.
There are a lot of supplements available in the market that you can get online from any store. However, if you stay in India and want to buy the best BCAA bodybuilding supplements at the best possible prices, then you must check out the ones offered by MuscleBlaze.
BCAA supplements can be found in the following ratios:
- 2:1:1 BCAA that contain 2 parts of Leucine, 1 part of each valine and isoleucine
- 3:1:2 BCAA that contain 3 parts of Leucine, 1 part of valine and 2 part of isoleucine
- 8:1:1 BCAA that contain 8 parts of Leucine, 1 part of each valine and isoleucine
What do BCAA supplements do to your body?
Unlike most other amino acids, BCAAs are primarily metabolized within our muscles. Here are the two essential implications for performance:
- BCAA gets rapidly absorbed in the body: As soon as BCAA supplements are consumed it enters our bloodstreams quickly, bypassing breakdown in the liver, and then they are readily taken up by the active tissues and muscles.
- Provides more fuel to the body: BCAA supplements can act as an additional fuel source for your muscles. The essential amino acids in BCAA supplements can break down easily to increase your energy levels during a prolonged exercise routine. BCAAs can help regulate the body recovery process (tissue building) or regulate the catabolic (tissue breakdown) state.
What are the benefits of consuming BCAA supplements?
Let us throw light on some of the most known benefits of consuming BCAA supplements:
- Regular consumption of BCAA supplements can help in delaying fatigue during a prolonged exercise session as it provides an additional source of energy to your body.
- When BCAA supplements are consumed regularly as per the recommended dosage, it can improve aerobic and anaerobic functions.
- These supplements can help in fortifying your immune system as BCAA powders are enriched with vital vitamins and minerals that are necessary for uplifting your overall health.
- This supplement works as an insurance for maintaining and developing lean muscles.
- Regular consumption of BCAA supplements can help in muscle protein synthesis.
- It can help in reducing exercise induced muscle damage and soreness.
When to consume BCAA supplements?
You can consume 4-20 grams of BCAA per day or as mentioned on the label of the supplement brand that you are using. You can consume the supplements anytime: before workout, after workout or during workout. You must not exceed the dosage that is mentioned by the brand or by a nutritionist.
Propet diet, adequate exercise and the right supplements can help you meet your body goals like you always wanted
Author:
Neelima Bansal