Facts about BCAA

Ingesting BCAA between meals is supposed to accelerate gains in muscle mass by overcoming something called the refractory response, which describes the phenomenon whereby muscle protein synthesis drops despite amino acid levels in the blood remaining high. BCAA have three specific amino acids, leucine, isoleucine, and valine that have a unique branched chemical structure. This unique structure makes them important for your muscles. The idea is that you space your meals 4-6 hours apart to allow amino acid levels in the blood to drop, rather than maintaining them at continuously high levels by eating more frequently. Leaving longer between meals is supposed to help take effects on muscle to the anabolic effect of amino acids. Muscle soreness occurs two days after the workout. But the level of soreness was significantly lower when subjects took BCAAs. There was also less muscle damage and a faster recovery of muscle function in the BCAA group.

BCAAs, or branched chain amino acids, are a kind of amino acid which is included among the nine essential amino acids for humans. BCAAs have three proteinogenic amino acids which are called leucine, valine and isoleucine. BCAAs have been used to help in the recovery of burn victims and in treating some cases of hepatic encephalopathy. A few recent studies suggested that the reduction in the levels of BCAAs in the blood can be associated with the improvement of blood sugar regulation but the mechanisms remain unknown.

Before taking BCAAs tablets as dietary supplements, there are some things that you must remember to ensure that your body will be properly nourished. The following are some nutrients that must be factored in when using BCAAs supplement.

Biotin

An important member of the vitamin B family that plays a major role in the manufacture of glycogen and protein synthesis.

Vitamin B12

A vital water-soluble nutrient that is needed in protein metabolism and amino acids synthesis

Zinc and Vitamin B6

Zinc is used to regulate insulin and its natural co-factor is vitamin B6. Vitamin B6 is necessary in amino acid metabolism. The transport of amino acids in the cells depends on the sufficient supply of this specific vitamin.

Chromium

This increases the effectiveness of insulin. It enhances the rate of protein synthesis in the body and also promotes intracellular uptake of the amino acids from the blood to the cells.

A supplement is not the only source of BCAA. In fact, you might be surprised to learn how many BCAAs you get from the food you eat. If your protein intake is relatively high, and that protein comes from a range of high-quality sources like meat and milks, chances are you’re already getting plenty of BCAAs from your diet. Consuming BCAAs may help reduce physical and mental fatigue. Studies in human participants report up to 20 percent less fatigue in those given BCAAs during exercise, compared to those who were given a placebo.

There’s plenty of research out there to show that BCAA supplements have a number of benefits as far as muscle growth is concerned. It’s true that taking BCAA before and after training can reduce markers of muscle damage and soreness, as well as accelerating the recovery of muscle function.