What exactly is BCAA and how does it work in the body? And who really needs to use it? In this post you will get answers to all the questions you have about this supplement! Then you can find out if it is something for you.
What are BCAAs?
BCAA stands for branched-chain amino acids and contains three essential amino acids; leucine, valine and isoleucine. The body uses these to build muscle tissue, and thus these amino acids are important to get enough of in the supplement. BCAA can therefore be important for people who actively train strength. For many people, the right amount of BCAA will be obtained through a normal diet, especially if they eat a lot of animal protein. Vegetarians therefore often have a greater challenge in getting enough BCAA through a normal diet.
Muscle mass with the help of BCAAs occurs because leucine, the amino acid most important for muscle growth - activates the molecule mTOR. It then goes directly into protein synthesis and activates the formation of muscle protein.
BCAA also ensures optimal hormone balance, as it reduces the muscle-degrading hormone cortisol and optimizes testosterone levels. More testosterone and less cortisol after training helps to facilitate the body's ability to build muscle. In addition, BCAA will help prevent the muscles from breaking down as quickly as usual. This will help to protect muscle growth that has already been built. The supplement therefore makes recovery less stressful and the muscles will become less stiff.
Five benefits of BCAAs
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BCAA gives you a mental boost - By combining BCAA and caffeine, you can get a boost that makes it easier to perform well during training.
- Increased production of muscle proteins - BCAA can help the process of replacing muscle proteins
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Helps with faster recovery and less soreness - BCAA can relieve soreness as a result of strain and inflammation caused by exercise
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Prevents muscle breakdown - This makes it a great supplement if you train on an empty stomach
- Can lead to reduced fat percentage and higher muscle percentage- This happens by giving the muscles increased energy
How to use BCAAs?
Unlike whole proteins, BCAAs are absorbed relatively quickly by the body. The reason for this is that whole proteins must first be broken down into amino acids in the stomach. The level of BCAAs in the blood peaks around 30 minutes after ingestion. If you want increased energy and a more effective workout, it may be a good idea to take BCAAs in combination with creatine.
Who should use BCAAs?
Not everyone will benefit from BCAAs, but this depends on the type of training you are doing. Since BCAAs are intended to provide your muscles with more energy, they are only recommended for those who are training to build muscle.
Should you take BCAA before or after training?
This is a topic that has been researched, but there is much evidence that you can take BCAAs both before and after exercise. But by taking BCAAs right before exercise you get a mental boost. At the same time, the amino acids are available when the muscle tissue is to be rebuilt after exercise. You will therefore be able to get more benefit from taking BCAAs before exercise. If you want this, the supplement should be taken 10-15 minutes before starting the session. Combine BCAAs with caffeine for an extra energy boost and increased endurance!