First of all let’s discuss what BCAA’s are.
BCAA stands for Branch Chain Amino Acids – which, when defined for non science majors, means essential nutrients that the body gets from proteins found in food (especially in animal products). Generally they include leucine, isoleucine, and valine.
BCAA supplements are typically used by athletes as they help prevent muscle breakdown during intense exercise – thus improving future performance. That alone is enough reason to understand why such a large number of people in the fitness industry choose to supplement with BCAA’s. But are they legit? Are BCAA’s REALLY necessary for an improved athletic performance and killer physique? Are you wasting your money?
There ARE benefits of taking BCAA’s when you look at them at face value:
- Enhanced protein synthesis/decreased post-exercise muscle damage
- Increased glucose uptake in muscles
- Contribute to energy metabolism/energy source
https://punish.com.au/blogs/news/48315139-10-benefits-of-bcaa-s
http://jn.nutrition.org/content/134/6/1583S.full.pdf+html
- Humans have a tightly controlled system for disposing of BCAA’s in the body that are in excess – too many BCAA’s? Body gets rid of them
- BCAA’s absolutely required for protein synthesis – some intermediates formed in their catabolism can be toxic at high concentrations – hence why body disposes of them
- BCAA’s can be metabolized in skeletal muscle – other essential AA’s are processed in the liver
- EX promotes energy expenditure/oxidation of BCAA’s
- BCAA’s may contribute to energy metabolism during exercise as energy sources
- LEUCINE is special – promotes muscle protein synthesis in vivo (takes place in living organism) (animals)
- Pre workout ingestion of BCAAs increased arterial and intracellular BCAA levels (no shit)
- also surpressed serum creatine kinase – stops/decreases inflammation of muscles???