Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. BCAAs are metabolized in the muscle, unlike other amino acids, making them especially important for athletes and bodybuilders. BCAA supplements are often used to boost muscle growth and exercise performance. They can also help prevent fatigue during long workouts.
Most BCAA supplements contain all three BCAAs in equal amounts. Some products also include additional ingredients like vitamins, minerals, or herbs.
What Are the Benefits of BCAA Supplements?
BCAA supplements have been shown to increase muscle growth and exercise performance. Let’s discuss in detail how BCAAs can improve your workout:
- BCAA Supplements Can Increase Muscle Growth
Studies have shown that BCAA supplements can help build muscle. For example, in one study, people who took a BCAA supplement gained more muscle than those who didn’t take the supplement. BCAAs are thought to stimulate muscle growth by activating certain pathways involved in protein synthesis, leading to muscle growth. Additionally, BCAAs can reduce exercise-induced muscle damage, making it easier for your muscles to recover and grow. - BCAA Supplements Can Enhance Exercise Performance
BCAAs can also improve exercise performance. In one study, people who took a BCAA supplement before exercise could exercise for longer than those who didn’t take the supplement. BCAAs are thought to enhance exercise performance by delaying fatigue and boosting energy levels. Additionally, BCAAs can help reduce muscle soreness after exercise. - BCAA Supplements Can Help Prevent Fatigue
BCAAs can also help prevent fatigue during long workouts. In one study, people who took a BCAA supplement were less tired during a long bike ride than those who didn’t take the supplement. BCAAs are thought to prevent fatigue by reducing the amount of tryptophan that crosses the blood-brain barrier. Tryptophan is an amino acid converted into serotonin, a neurotransmitter that can cause fatigue. - BCAA Supplements Can Boost Immunity
BCAAs can also help boost immunity. In one study, people who took a BCAA supplement were less likely to get sick after strenuous exercise than those who didn’t take the supplement. BCAAs are thought to boost immunity by increasing the production of immune cells and reducing inflammation. - BCAA Supplements Are Safe and Effective
BCAA supplements are generally safe and effective. However, they can cause side effects like nausea, vomiting, headache, loss of appetite, and fatigue. If you experience these side effects, stop taking the supplement and see a doctor. Additionally, people with liver or kidney problems should not take BCAA supplements. If you have any medical conditions, talk to your doctor before taking a BCAA supplement.
How to Take BCAA Supplements?
BCAA supplements are available in powder and capsule form. They can be taken before or after exercise or anytime throughout the day. The recommended dose is 2-5 grams per day. You can also get BCAAs from food sources like meat, fish, poultry, eggs, and dairy products. However, getting enough BCAAs from diet alone is difficult, so supplements are often necessary to reach your desired intake.