What are BCAAs?
BCAA means ‘branched-chain amino acids’ are a combination of three essential amino acids, leucine, isoleucine, and valine, so named because of their nonlinear (branched) carbon atom configuration. Amino Acids are the building blocks of proteins and proteins, as you almost certainly know, structure the structure of the body. Amino acids are either produced in the body or they must be supplied from the diet. So down below we have the uses, side effects, and dosage of BCAAs.
Uses of BCAA:
It helps in increasing exercise performance. The researchers found that during cycling, blood levels of serotonin were lower in the participants who took BCAA. Serotonin is an important brain chemical that plays a role in exercise fatigue. The analysts presumed that BCAA can improve practice execution.
BCAAs help in increasing muscle growth. The BCAA leucine activates a particular pathway within the body that stimulates muscle protein synthesis, which is the process of creating muscle. In the research study, people that consumed a drink of drink with BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.
3. Prevent Muscle Wasting
BCAAs can prevent muscle wasting or breakdown. Muscle proteins are continually separated and modified. The balance between muscle protein breakdown and synthesis determines the quantity of protein in muscle. Muscle wasting or breakdown exceeds muscle protein synthesis.
4. Limit Fatigue
BCAAs can fight the rate at which you tire from exercise. Studies in human participants report up to 15% less in those given BCAAs during exercise, compare to those who were given a placebo.
Side Effects OF BCCAs
- Not recommended in Pregnancy and Breastfeeding
- If you are undergoing Surgery don’t even think of taking it as BCAAs have been shown to affect blood sugar levels.
- Not recommended for heart patients.
- Not recommended for cancer patients.
You may get to consume a daily dose of a minimum of 91 mg per pound (200 mg per kg) of weight.
For example, If your weight is 75kg then you would need to take 15 grams of BCAAs daily.
When to take BCAAs
You can take BCAAs before the workout or after the workout or during the workout because it doesn’t cause harm to your body.