The thousands of proteins in our bodies are made up of 20 different amino acids. We are unable to function at our best without them. Nine of the twenty different types of amino acids are essential, meaning our bodies do not produce them naturally and must be obtained through diet. BCAAs can be broken down into three critical amino acids: leucine, isoleucine, and valine.
Simply put, BCAAs are the building blocks of your muscles. Because your body does not produce them naturally, it relies on you to supplement them through diet. Beef, chicken breast, canned tuna, salmon, eggs, and, of course, protein powders and BCAA supplements are excellent sources of BCAAs.
If you are a beginner BCAAs are analogous to a gym partner who will spot you and assist you in lifting weights. BCAA supplements have been shown in studies to help reduce exercise fatigue by lowering the level of serotonin in your brain, a chemical that has been linked to the onset of fatigue during exercise.
BCAAs have been used to support and accelerate muscle growth. The BCAA leucine has been shown to stimulate muscle protein synthesis by activating a pathway in the body.
According to one study, consuming 5.6grams of BCAAs after resistance training increased muscle protein synthesis by 22%. While this supplement is not meant to replace protein powder, it is designed to enhance its benefits.
BCAA can alleviate muscle pain.
Muscle soreness will occur if you consistently engage in strenuous weight training and adhere to a strict workout regimen. This pain can be excruciating, making exercise difficult. To address these issues, you must take action, which is where BCAA amino acids come in. Muscle soreness can result in delayed onset muscle soreness (DOMS), which can last for up to 72 hours. Branched-chain amino acids can help the body break down protein during exercise, which can lower creatine kinase levels.
BCAA can boost your energy levels.
Working out hard in the gym requires a lot of energy from your body, and you may feel exhausted at times. BCAA supplements, in addition to helping you build lean muscles, also help your body by providing it with much-needed energy and stamina, allowing you to work out easily and stay stress-free throughout the day. If you’re feeling tired while working out, all your body needs is a shaker full of Vogue Wellness’s BCAA powder or some amino acid-rich foods.
PRE-WORKOUT: Taking branch-chain amino acids before exercise has been shown to boost performance, increase muscle growth, and delay the onset of DOMS. While dosage studies have varied, 10grams per serving is recommended half an hour before your session for best results.
DURING WORKOUT: Use your BCAA during your workout session for a refreshing drink with added benefits to help boost endurance and combat exercise fatigue. The recommended starting dose for extra energy is 4 grams per serving.
POST-WORKOUT: The best time to take BCAA is 30 minutes to an hour after your workout to aid in muscle recovery. Because branch-chained amino acids are not complete proteins, they should not be used to replace protein powders, but rather to enhance their benefits. To speed up your recovery and muscle growth, combine your BCAA servings with a serving of protein powder, carbohydrates, and healthy fats in a post-workout protein shake.