If you’ve been training for a while and if you’re interested in sports science, then you have probably heard of BCAAs. BCAAs (Branched Chain Amino Acids) are three of the nine essential amino acids – Leucine, Iso-Leucine and Valine. These amino acids differ from the rest of the other essential amino acids as they metabolise directly in the muscles instead of in the liver. Each of the three BCAAs has it’s own unique effect in the body. Leucine is the most well know for it’s direct effects on increasing muscle protein synthesis. Iso-Leucine helps to regulate glucose and Valine helps to improve brain function, reduce tiredness and serves as prevention against protein degradation. Today we are going to take a look into the top 5 benefits of supplementing with BCAAs.
1. BCAAs reduce fatigue
Researchers have confirmed that BCAAs help to reduce fatigue. During multiple studies, BCAAs have been shown to restore levels of tryptophan in the brain, a chemical that converts to serotonin and causes fatigue during exercise. The participants who supplemented with BCAAs showed signs of increased alertness and focus compared to a placebo group.
2. They prevent muscle loss or wastage
Muscle protein degradation and synthesis is occurring constantly. The balance between these two determines whether an individual increases or losses muscle mass. BCAAs contribute to 14-18% of the total amino acids in muscle proteins which means it is very important to ingest these amino acids through your diet as they cannot be made in your body. Nutrition coaches recommend individuals aiming to optimise muscle protein synthesis, aim for 3-5 protein rich meals per day, each containing at least 5g of BCAAs. Supplementing with BCAAs are even more important if you are a vegan or vegetarian as foods in these diets are mainly incomplete protein sources.
3. BCAAs are helpful on a fat loss plan
BCAAs are an important supplement to use while on a fat loss journey because of their effect to retain muscle and prevent muscle wastage. Over the past decade, BCAAs in particular Leucine has been shown to send signals to the body to build more muscle. While BCAAs have this effect to trigger the body to switch on muscle protein synthesis, individuals still must be consuming a full profile of amino acids and optimise their total daily protein intake to provide the building blocks for muscle growth.
4. Help to reduce muscle damage and soreness
It has been shown that BCAAs help to reduce muscle damage and alleviate delayed on-set muscle pain. Delayed on-set muscle pain can have a negative effect on subsequent workouts and muscle growth, therefore adding in a serve or two of BCAAs can help to have a reduce muscle damage and soreness which means more gains for you.
5. Beneficial for people with liver disease
For individuals with chronic liver disease cirrhosis, BCAAs help to slow down and even in some cases reverse the effects of the disease. While some antibiotics are the main treatment, BCAAs significantly reduce it’s regress.
BCAAs are great supplement for people from walks of life and help to reduce muscle fatigue, prevent muscle loss, alleviate DOMS, reduce muscle damage and help people with liver damage. BCAAs are a great supplement that can be ingested prior to or during training or in-between meals on non-training days. BCAAs are a safe and effective supplement to take and can help you achieve your gains.
Scorpion BCAA Powder features a 7000mg serve, provided in the optimal 2:1:1 ratio and is available in 8 different flavours. Try some today!