Importance of BCAA
The ratio of these 3 amino acids will be in the ratio of 2:1:1, that is 2 gm leucine, 1 gm isoleucine & 1 gm valine.
It can be taken from the non-veg foods like eggs, chicken, fish. beef, turkey etc.
Veg-foods also have BCAAs like quinoa, lentils, vegetables, but in very less amount in a large number of calories.
You can take BCAAs in 3 ways, firstly in the morning take 5 gm or take as a pre-workout or as a post-workout.
Never take BCAAs more than 1 time in a day, its enough once in a day.
If you are consuming eggs or whey protein or any other source of protein in morning then not necessary to take, if you are consuming eggs or whey as a post-workout then don’t take it.
Pre-workout will be the best option if you are eating anything during that time.
Dieting down will get you shredded, but it might also shave some size from your biceps. BCAAs can help protect your muscles against the catabolic effects of dieting!
ADVANTAGES OF BCAAs
Enhance Muscle Protein Synthesis
Usage of BCAAs can increase the protein synthesis of your muscles, which generally slows down during an extreme caloric deficit diet, during cutting.
As mentioned above, BCAAs consists of leucine, isoleucine, and valine, in a mixture of all of these 3 can help a lot in protein synthesis after an intense workout.
Most important benefit of BCAAs is this that it helps to prevent muscle mass, even if you are not exercising, due to an injury or you need a break from a workout.
Rich in Leucine
BCAAs is rich in leucine ( approx 40 % ), which is also found in other supplements like Whey & Casein, which is a muscle growth factor, which helps in saving the muscle mass.
It helps especially for older people, who want to prevent their muscle mass after 40 years of age.
Increase Fat burning by supporting Fat loss
BCAAs increase fat burning and glucose tolerance, which helps to keep you lean all the time.
Leucine increases energy expenditure & fat oxidation, while isoleucine improves glucose tolerance.
Supports Hormone Balance During Intense Training
Helps in Increase the Strength
Regular BCAAs intake can enhance greater strength levels which improve neuromuscular adaptations.
Enhance Endurance Performance and Decrease Fatigue
BCAAs helps in increasing the endurance level by helping the body to burn more fuel efficiently.
Decrease Muscle Soreness & Increase Faster Recovery
BCAAs is most helpful in decreasing the muscle soreness of the body after an intense workout, also it helps to increase the recovery process of your muscles after an intense workout.
It helps you to train more frequently which will increase your strength & size potentials.
Prevent Muscle Loss during Long Duration Exercises
This is the best supplement for supporting the high-interval-training back & forth, like cycling, running or swimming for long durations, which leads to fat, water, energy & muscle loss.
In this scenario, if anyone will consume a scoop of BCAAs before these kinds of exercise then it will protect your muscle through that catabolic effect.
Improve Insulin Health & Diabetic Risk
Helps in Longevity of Life & is Therapeutic
BCAAs helps in protecting many diseases like liver problems, prevent muscle mass with aging, reduce cancer risks, decrease diabetes risks, helps in anti-aging by forming new mitochondria & improves heart health.
WHY AN ATHLETE NEEDS BCAAs?
(The Muscle Mass = Rate of Protein Synthesis – Rate of Protein Breakdown).
Therefore, if the rate of protein synthesis is greater than the rate of protein breakdown, then the muscle will grow or else the muscle will lose & if both are equal then no growth, no loss.
Leaner the body gets more likely the chances are that it will lose the muscle mass, loss of energy, body pains, etc.
Our body is really smart it knows how to survive without the source of energy that is a fat storage.
It will target the glycogen of muscle mass, by breaking it into glycogen, which is the worst thing can happen to a body.
Due to this fact, the muscles are not able to lift heavy inside the gym, due to lack of energy & it tries to survive on your lean muscle mass.
Therefore BCAAs plays a really important part in maintaining the muscle mass during these extreme conditions, when your body comes into survival mode & it can do anything to survive, whether its a sacrifice of your own muscles.
Possible side effects of BCAAs in excess amount is fatigue and loss of coordination.
If you are currently taking any medications or suffer from a specific illness, speak to your doctor before taking BCAAs.