EVERYTHING YOU NEED TO KNOW ABOUT BCAAS
Stop listening to that guy at the gym, and get the facts on BCAAs.
You've undoubtedly overheard someone discussing BCAAs or amino acids while mixing a scoop of powder into their water bottle in the gym. What if we told you that magic scoop might speed up your recovery, increase your muscle protein levels, and lessen your level of fatigue? We are being honest.
Find out more about BCAAs and how to make sure you're receiving enough of them in this article.
How do BCAAs work?
How do BCAAs work?
Branching chain amino acid is abbreviated as BCAA. Leucine, isoleucine, and valine are the three amino acids necessary for life that are present in BCAAs. It is not surprising, given that these three are the only amino acids with a "branched chain"—a chain that branches to one side—in their chemical structure, that they be clustered together.
Each protein has a unique sequence of the 20 amino acids, ranging from a few dozen to thousands. Just nine of the 20 amino acids are regarded as being necessary, and the remaining eleven are not. While our systems are excellent at producing the non-essentials, we frequently fall short with the essential ones. Both work to provide energy and make proteins. Food and supplements (such as protein powder, salmon, chia seeds, nuts, and other sources of amino acids) can help with that. It's crucial that we obtain the essential amino acids through diet or supplements because our bodies cannot naturally make them.
Why are BCAAs so crucial?
According to a study published in The Journal of Nutrition, BCAAs make up 14 percent of the total amino acids in skeletal muscle and 35 to 40 percent of the essential amino acids that must be obtained through food. The building of proteins, which in turn assist to strengthen our muscles, and the production of energy by our bodies both require BCAAs. They are frequently referred to as the "building blocks" of protein for this reason. Another study published in the same journal contends that they may lessen weariness by having a good impact on our brains.
There is evidence that BCAAs assist our systems with blood sugar regulation by removing the sugar from our bloodstream rather than our liver and muscle glycogen stores, in addition to aiding our bodies in the development of muscle proteins and the production of energy. Delayed Onset Muscle Soreness (DOMS) can be lessened and recovery time sped up with the aid of BCAAs.
Where can we buy BCAAs?
Supplementation is the simplest and most reliable technique to ensure that you are getting enough BCAAs. Whey protein and BCAA supplements are also options, but eating a diet high in BCAAs is the best way to guarantee you're getting the right quantity. According to the Nutrient Search from the United States Department of Agriculture, some of the foods with the highest BCAA concentration are:
- Meat, Poultry and Fish
- Beans and lentils
- Tofu and Tempeh
- Low-Fat Greek Yogurt
The recommended BCAA dosage according to clinical studies is six to eight grams with some form of carbohydrate before your workout, followed by a post-workout smoothie and high-protein meal.Why shouldn't we provide our bodies with the necessities because we put them through demanding workouts?