A BCAA Primer, its Definition and Benefits

So the question is, what is BCAA?

BCAA or branched-chain amino acids is made up of 3 major amino acids — leucine, isoleucine, and valine. Leucine, isoleucine and valine are considered essential amino acids — the body does not produce them and therefore, they must be ingested either via food or supplements. 

The reason behind the name is due to their chemical structure which has a branch, setting them apart from the rest of the amino acids. Because of this structure, they can also be metabolized in muscles, breaking the traditional idea that they can only be metabolized in the liver.

What makes BCAAs unique?

BCAAs are metabolized only in muscle tissues as opposed to the majority of other amino acids that are first processed in the liver. 

Due to this bypass, BCAAs can be immediately used by the body, replenishing muscle cells, repairing cells or promoting growth. Leucine especially stimulates muscle protein synthesis which is what makes it the most important BCAA for the purpose of recovery and growth.

How does BCAA work?

The effectiveness of BCAAs is achieved by having them readily available in muscle cells where several processes can be performed:

• Muscle Tissue Repair: By stimulating protein synthesis, Leucine reconstructs damaged tissues, allowing muscle growth in the process;
• Energy Source: BCAAs provide energy especially in slightly longer workouts or during intense sessions as they can be broken down by tissues in the muscle;
• Combatting Fatigue: BCAA’s lessen the effects of fatigue by decreasing serotonin levels in the body which can only be achieved by restricting access to Tryptophan, a crucial element to create Serotonin. In terms of practicality, BCAA’s and Tryptophan are in a sprint for entry into the brain;
• Minimizing Muscle Breakdown: When considering muscle protein build-up and recovery, one aspect that is often overlooked are the muscles used during cardio. BCAA’s reduce protein breakdown in muscles, hence resulting in granulitic effects during stretch based alterations of the body.

What Are the Benefits of BCAA?

As stated earlier, BCAA’s have extensive advantages and the beneficial window is extended specifically for athletes or individuals partaking in strenuous workouts. A few of the most crucial advantages include:

Enhanced Muscle Growth

A common practice in almost the entirety of all forms of weight training is to include BCAA’s in the workout nutrition. This inclusion is never deemed to be unnecessary as one of the BCAAs – Leucine – has been proved to stimulate mTor signaling pathway which in turn activates the muscle protein synthesis MPC.

The end result is that a consistent intake of BCAA’s, particularly post workouts aids in quicker and enhanced growth of lean muscle mass.

Improved Recovery

In regard to muscle abrasions or microtears, deep stimulation during exercise can exacerbate the soreness, however this increased soreness can be tackled by taking BCAA’s. 

Muscle soreness along with fast paced microtears can all be managed by a regular intake of BCAA, this allows for a quicker recovery period and limits DOMS

Reduced Exercise Fatigue

As mentioned previously by restricting access to tryptophan, the production of serotonin is restricted as well which in essence acts as the body’s internal clock and enhances the feeling of fatigue, therefore increasing the average productivity by making workouts longer and more effective, the downside is that this can be rather difficult as the muscles would be glycogen depleted making it hard to sustain the workout.

Safeguarding Against Muscular Degeneration

The BCAA ensures that during periods of negative energy balance, like when one is on a diet, the body leans towards increased deposits of fat rather than resorting to muscle breakdown for energy. In other words, BCAAs reduce the effects of catabolism on muscle.

Effective Weight Management

Effective weight management Muscle tissue has been shown to be preserved during the use of BCAAs. 

The use of BCAAs during weight training has a positive impact on the metabolic rate which results in diminished fat retention.

The Need to Address BCAA Ratios For Enhanced Outcomes

Not All BCAA supplements have the same effect. The quantity of these amino acids especially the ratio of leucine to isoleucine and valine is said to be important in determining the effectiveness of a BCAA supplement. 

Most experts agree that the most effective nitrogen source is one containing a ratio of 2:1:1 meaning there is twice as much leucine as isoleucine and valine. This certain proportion makes sure that a large amount of the key active ingredient, leucine, which spurs on muscle tissue growth and repair, is provided alongside the adequate amount of valine and isoleucine which serve the purpose of energy maintenance. 

Prices of products that do not conform to this ratio may alter results of athletes and so they should select BCAA supplements with verified scientific structures accordingly. It helps ensure not only maximum protein synthesis but also greater endurance, and shorter recovery time.

What Benefits Does BCAA Provide After Workout?

Recovery is a vital component of every physical activity program. If you don’t give the body adequate time to recover, muscle hypertrophy would be incomplete and chances of taking injuries would be high. They improve recovery in the following ways:

• Reduced Muscle Damage: BCAAs lower muscle damage markers like creatine kinase, thereby enabling faster recovery and minimizing soreness after workouts;
• Support for Energy Replenishment: Through stabilization of glycogen stores, BCAAs contribute towards replenishing energy substrates and make you prepared for the subsequent workout;
• Anti-Inflammatory Effect: These amino acids reduce the inflammation associated with hard workouts and hence enhancing the health of the muscles;
• Enhanced Adaptation: Over time with continuous BCAA consumption, the body is able to cope up with greater training stresses which augment strength and endurance.

BCAAs and Their Role in Endurance Workouts

These supplements are not only relied on by strength athletes alone, these are equally important in specific endurance sections such as running, cycling or swimming as well. Extended physical exercise leads to the depletion of glycogen stores in the body which results in lethargy and affects overall performance. 

BCAAs come into action as an auxiliary energy supply as they help maintain the amount of glycogen and thus assist with endurance. Further, they help with exercise repercussion by muscle soreness and damage which mostly occurs with endurance athletes due to the heavy load applied on the muscles. 

The overall essence of BCAAs supplementation to an endurance athlete is quick recovery and constant training performances while reducing the chances of sustaining overtraining injuries.

How to Claim Free Post Workout Supplements Samples

If you wish to try out BCAA or any other supplements post your workout, then you are fortunate for many sample options are available in the market and claiming these would be a great start. So, here’s how you can get it:

• Sign Up for Free Sample Alerts: Join our platform to be notified whenever your favourite brands in post workout supplements offer free samples

Thinking how to select best post workout supplements according to your body’s requirements? This is so easy. Just follow our alert service and be among the very first ones to receive free packs of post workout supplements. Yes, it is great to save money and try great products without any risks.