In the last few years, BCAA supplements (Branched-Chain Amino Acids) have become very popular with people that workout.They take them with the intention of preventing muscle breakdown, stimulating muscle mass gain, promoting muscle recovery and reducing fatigue during endurance training. But are they really useful? Let’s break it down together!
Note: that they also change the color of the water which always use to make me wonder what people are drinking in the gym.
What is BCAA and how does it work?
Bcaa stands for branched chain amino acids they are basically essential amino acids leucine, iso leucine and valine, which comprise around 35% of your body’s muscle protein.
Bcaa they help you preserve muscle they are found naturally in the proteins that you are already eating, like whey or casein protein shakes, eggs, beef, fish, and chicken
What do BCAA supplements do?
They help you prevent muscle loss during diet if you are low in calories
Is BCAA good for weight loss?
Bcaa can be taken before and after workout and as previously told you they are present in your food like whey or casein protein shakes, eggs, beef, fish, and chicken.
If your diet is not proper which means you are not eating enough protein than Bcaa can help you for sure.
Do BCAAs have side effects?
Branched-chain amino acids are safe if you are taking them in the right dose.
For me I never had any side effects but when I have more than 4 scoops in a day it makes my taste bud bland due to artificial sweeteners in them.
Generally speaking, BCAAs are safe to supplement into your routine. However, you should follow the product guidance on the labelling – and for vegans and vegetarians, you should check the ingredients. We recommend that you follow guidelines to suit your fitness levels and lifestyle, as well as the manufacturer’s instructions.
It is difficult to provide an exact dosage that is suitable for everyone; research suggests 0.03-0.05g/kg body weight per hour or 2-4g per hour during exercise and post workout. BCAAs can be taken up to 3 times a day depending on the serving size and concentration (so always follow the manufacturer’s instructions). The powder can be mixed with water, a cordial or sports drink for use during a workout. Tablets are usually swallowed whole with water. It is important to follow the manufacturer’s instructions and not exceed the recommended daily dose.
Do I take BCAA before or after a workout?
You can take when ever you want I prefer taking them during workout.
Again, it’s not compulsory to take if you diet it proper you don’t need to take it but if you feel
You are lacking in you protein requirement then it would be beneficial to take.
How To take Bcaa
There are four key times to use BCAAs during the day to support your health and
- Before Workout: Taking BCAAs before a workout can support your energy levels and
protect from muscle breakdown, especially if you train in a fasted state.
- During Workout: BCAAs during a workout are an excellent idea as this can help with
your energy, strength, and power output.
- Post-Workout: BCAAs are the very building blocks of muscle tissue so taking them after
a workout can kickstart the recovery process and support growth.
- Before Bed: If you are trying to lose weight, BCAAs before bed are a low-calorie option
that support fat burning, recovery, and muscle building.
You can get BCAA supplements in two forms: capsules and BCAA powder. They are generally best supplemented before, during and after your workout – however, you can also supplement them before bed on a night and first thing when you wake up to help boost essential amino acids in the body. Here, we look at some of the main benefits:
- Increase Muscle Growth
If you are consuming less protein in you diet then BCAA can help you build muscle & more importantly they help them preserve it.
I would prefer eating whey or casein protein shakes, eggs, beef, fish, and chicken as they already contain all the essential amino acids needed to build muscle including the amino acids in bcaa (leucine, iso leucine and valine)
- BCAA help old people get muscles
As old people cannot utilize or eat so much of protein then Bcaa can help them with muscle building.
- Decrease Muscle Soreness
As BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage they help with reduce muscle soreness
- BCAAs May Enhance Weight Loss
As you know to lose fat you need to eat below you maintenance calories and if Bcaas can make you eat less then they will help with weight loss read more on this here How to lose fat.
For me I always use to crave a Starbucks coffee which is almost 500 calories and instead of that I use to have BCAA drink so which saves 500 calories which in return I lose fat
Foods High In BCAAs
- Beef, round
- Chicken breast
- Whey protein powder
- Soy protein powder
- Canned tuna
- Turkey breast
- Parmesan cheese
- Greek yogurt
The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine.
They are essential, meaning they can’t be produced by your body and must be obtained from food.
BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.
They have also successfully been used in a hospital setting to prevent or slow muscle loss and to improve symptoms of liver disease.
However, because most people get plenty of BCAAs through their diet, supplementing with BCAA is unlikely to provide additional benefits.
BCAA supplements are hype If you eat enough protein every day, and if you eat protein before and after you train, you have no reason to add BCAAs to your monthly supplement bill (unless you just like tasty water).
If you train fasted, however, BCAAs can help mitigate the increased muscle breakdown rates. But if your eating enough protein through the day it won’t make much difference
Below are the recommended brands which I use for Bcaa