Branched-chain amino acids (BCAA) are a collection of three amino acids, which include leucine, isoleucine, and valine, that are utilized by the body to increase the energy of muscles. BCAA supplements are usually taken to increase muscle growth and increase the ability to exercise. BCAAs, unlike other amino acids, are usually broken down in muscles instead of in the liver. That is why they are considered to play an important role in energy production during exercise. They have several health benefits. They are the building blocks that help the body generate protein.
BCAAs are useful in maintaining blood sugar levels by preserving liver and muscle sugar stores and stimulating body cells to consume sugar from the bloodstream.
BCAAs are beneficial for reducing physical and mental fatigue after exercise. Every person, at some point, feels exhausted after exercising. The amount of exhaustion one experiences and how quickly one becomes tired depends on various factors, including exercise intensity and duration, environmental conditions and nutrition, and fitness level. BCAAs are beneficial in reducing that exhaustion by decreasing the production of serotonin in the brain. A study shows that people who take BCAA supplements feel 15% less fatigue than those who take placebos.
Out of the three amino acids, leucine is considered to have the strongest impact on the body's capacity to build proteins in muscles, whereas isoleucine and valine are more effective in producing energy and maintaining blood sugar levels.
BCAAs are beneficial in recovering the muscles during exercise and help reduce soreness after exercise. This soreness is known as delayed-onset muscle soreness (DOMS), which takes place after 12 to 24 hours of exercise and can last up to 72 hours. This they do by reducing the blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. By doing this, it will help improve recovery and protect against muscle damage. The study from 2010 shows that people who take BCAA supplements before doing squat exercises feel less DOMS and muscle fatigue.
BCAAs are beneficial for increasing muscle mass. Taking a certain amount of BCAAs can help increase the growth of muscles. The BCAA leucine generates a particular pathway in the body that stimulates muscle protein synthesis, which is the process of making muscles. This can be taken either by taking high-protein foods in a diet or by taking supplements. One study shows people who take a drink with 5.6 grams of BCAAs after their resistance workout have a 22% increase in muscle protein synthesis than those who take a placebo drink.
BCAAs are beneficial in preventing weight gain and reducing weight. Some observational studies show that people who take an average of 15 grams of BCAAs from their diet every day are 30% less in danger of becoming overweight than those who take an average of 12 grams every day.
BCAAs are beneficial in decreasing complications in liver disease. One such complication is hepatic encephalopathy (HE), which may lead to confusion, loss of consciousness, and coma. Some studies from 2014 show that for patients suffering from liver diseases, BCAA supplements can be more effective than any other supplements in reducing the severity of HE. Another study shows that for patients who are undergoing liver surgery, solutions containing BCAA supplements can help in improving liver functions, decreasing the risk of complications, and reducing the duration of hospital stay. BCAA supplements can also be beneficial in decreasing fatigue and improving weakness, sleep quality, and muscle cramps in patients suffering from liver diseases. BCAAs may also help in decreasing water retention and reducing the danger of premature death.
Thus, branched-chain amino acids are very helpful for our body. However, if BCAA supplements are consumed in large amounts, they can lead to some side effects, such as loss of coordination, nausea, headaches, and blood clots.
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