We all know that achieving the desired physique and form requires a lot of patience and hard training. If you’ve tried sticking to a balanced diet and regular exercise and still haven’t seen results, it’s possible that you missed something along the way. A little something called supplements.
If you’ve ever looked for supplement retailers online, you’ll find a wide range of powders and pills that all swear by their formulas. And you’ve definitely stumbled upon a certain pre-workout supplement by now, called a branched-chain amino acid that many bodybuilders and fitness enthusiasts swear by. But before you invest in a BCAA supplement, here are some frequently asked questions regarding the science behind it and the benefits it provides.
What Are BCAAs?
BCAAs are a kind of amino acids that are deemed necessary for the body. These amino acids are pretty widespread among bodybuilders and other people who want to improve their physical strength.
They play a crucial role in the structure, transport, and a variety of metabolic activities that happen in the body, and are found in proteins and help with strengthening and maintaining the muscles. BCAAs are considered important since they cannot be generated by your body, and therefore must be obtained through your food, which may be time-consuming or impossible. And this is where a BCAA supplement can step in.
The Science Behind BCAA Supplements
Let’s take a look at the ingredients BCAA powders consist of. BCAAs are called “branched-chain” amino acids, and they’re made up of three different, and most important amino acids: leucine, isoleucine, and valine. Despite the fact that they have a similar structure, they have different roles in the body.
Leucine for Muscle Protein Synthesis
Of the three essential amino acids, leucine is the most important for bodybuilding. It has been shown that leucine increases muscle protein synthesis, which refers to the process through which your body produces muscle. It decreases protein degradation, particularly in muscle tissue after physical damage.
Leucine causes an insulin rise and as a response, stimulates fat burning by triggering the body’s adrenergic receptors. Because it works as a source for gluconeogenesis, which is mainly the production of glucose from non-carbohydrates in the liver, leucine is also vital in blood sugar management.
Isoleucine for Endurance
Isoleucine is a necessary amino acid that may contribute to the synthesis of hemoglobin, and serves a variety of other functions in the body. Just like leucine, it might help with blood sugar control, and can detoxify the body of nitrogenous wastes such as ammonia, which are then expelled by the kidneys. It might also boost your energy and endurance. It’s also said to aid in muscle rehabilitation, muscular development, and the maintenance of lean body mass.
Valine for Recovery
Being one of the three branched-chain amino acids, valine works in the body to provide you with the power and energy you need to renew tired muscles. Valine is a hydrophobic amino acid, which means it does not combine with water, but instead it hides inside the protein structures.
In addition, valine boosts endurance and speeds muscle regeneration when following a hard workout or a long-term injury. You’ll not only have more energy by bcaa intake, but you’ll also be able to maintain it for longer.
Is BCAA Better in Powder or Tablet Form?
When you’re browsing the web and seeing all of the different powders and pill supplements, it’s easy to become overwhelmed by the options. When comparing the two, the powder is significantly more effective, and it could even have a delicious taste to it. It is available in a wide range of flavours, the majority of which are wonderful, such as mango, peach, watermelon, berries and grapes.
If you don’t want to add another powdered supplement to your routine, tablets and capsules are also available. Pills are more convenient to travel with and can be used before or after exercise.
What Is the Ideal Time of Day to Take BCAA Supplements?
BCAA supplements can be taken at any time of the day, including before, during, and after exercise, and some people even drink their supplements throughout the day. While there are no specific guidelines on how to use these supplements, but it’s always a good idea to follow the instructions on the product’s container.
For individuals who work out early in the morning, taking supplements before their session might be beneficial. BCAA powders can reduce fatigue in the morning and increase energy during the day. If taken during a training session, BCAA’s can offer amazing refreshment and restore the muscle’s performance. Some even take them post-workout, to induce muscle repair. So in conclusion, it’s entirely up to you when to take your daily dose of BCAAs.
Foods with a High BCAA Content
BCAA amino acids may be found in a variety of food sources like meat, poultry, and fish, eggs, dairy, nuts and seeds and legumes. In some cases, if you don’t get enough protein from your diet, BCAA supplementation might be the most useful addition to your training routine.
In general, it’s impossible to carry around a container full of chicken, eggs, dairy or peanuts all the time, so BCAA supplements can help you with this. Supplementing with BCAA saves you lots of time, it’s easier for travel, light digestion, and it tends to be less expensive.