BCAAs are one of the lesser-known components of protein and one of the most overlooked. But don’t let that fool you; these essential amino acids have a huge amount to offer in terms of helping you achieve your fitness goals. Whether it be losing weight, building muscle, or increasing your endurance, BCAAs are key to achieving success. BCAAs also called leucine, isoleucine,
and alpha-keto-L-valine are three branched-chain amino acids that are also known as “essential” amino acids because our bodies can’t produce them on their own. These essential amino acids work together to provide much more than just a trio: they build muscle and trigger protein synthesis after exercise, improve endurance and recovery from training, and even help us feel satiated after a meal so we eat less food.
What Are BCAAs?
BCAAs are a group of essential amino acids that are primarily found in protein. Other high-quality proteins such as fish, eggs, and soy are known to contain certain amounts of BCAAs, but meat and dairy are the primary sources of these amino acids. While there is no single biological function that can be attributed to all three BCAAs, all of them are essential for normal metabolism, growth, and development in children and adults. As humans, we are able to produce some leucine and isoleucine, but we must obtain the other essential amino acid, valine, from outside sources.
BCAA Benefits and Uses
– Build Muscle – BCAAs play an important role in protein synthesis or the formation of new muscle. Protein synthesis can be triggered by exercise, so when you work out, BCAAs assist in rebuilding muscles blaze and accelerating recovery. Because BCAA levels are naturally high in protein, a single source of these amino acids can provide energy for several hours. This can be particularly helpful for people who work out at night or who have busy schedules, as it can ensure that you aren’t fatigued in the morning.
– Endurance – When you’re exercising for long periods of time, your muscles need to be able to produce energy quickly. This is why you see the popularity of protein-fueled pre-workout supplements. BCAAs are included in many pre-workout supplements because they can help to reduce fatigue, increase endurance, and improve focus.
– Saturated Fat – Saturated fat gets a bad rap, but does it deserve it? In short, no. As we discussed in our guide to which fats are good for you and which are bad, saturated fats have many important roles in our bodies. One of those roles is increasing testosterone levels in men and estrogen levels in women, which can help to prevent the harmful anabolic and hypertrophy conditions caused by steroid abuse. BCAAs are primarily made up of carbon and hydrogen atoms, which can be used by the body to produce saturated fats. If you’re worried about your saturated fat intake, don’t be; the amount of BCAAs in a typical protein shake or meal doesn’t come close to saturating your body with saturated fats.
– Sustained Energy – One of the biggest struggles when dieting and trying to lose weight is the feeling of being exhausted. BCAAs can help to avoid this issue. Our bodies naturally produce BCAAs, so when we don’t consume enough protein from other sources, we can experience a deficiency. Consuming BCAA supplements can ensure that we don’t experience this fatigue when dieting as it can increase the amount of these amino acids in our body.
BCAA Cons
– AA overflows – Because BCAA supplements are primarily derived from protein, it’s important to be aware of one of their cons. You may notice that while you’re losing weight you feel like you have too much energy, or you just don’t feel tired or fatigued like you usually would.
This is because you have so much energy in your body, but it’s all coming from your muscles, not your mitochondria (the cells that produce energy naturally). This is called “AA overflow” and it can make you feel like you’re buzzed or like you have too much energy. To avoid this, you can try reducing your protein or BCAA intake.
Why Are BCAAs Important For Weight Loss?
BCAAs are important for weight loss because when you consume them with protein, they help to sustain energy and promote Musclesblaze growth. Protein is an important macronutrient that helps to build muscle, regulate mood, maintain immunity, and repair tissues after exercise. If you’re trying to lose weight, consuming a protein shake with BCAAs can help to build muscle, keeping you full and satisfied longer. Protein is an essential macronutrient that helps to build muscle and provide energy. BCAAs are also important for weight loss as they help to increase endurance. Although you may be able to exercise for longer periods of time, you may experience a feeling of fatigue sooner than usual. BCAA supplements can help to maintain energy levels during exercise and promote recovery.
BCAA Types
– Leucine – Leucine is the most abundant BCAA and plays a primary role in protein synthesis. This amino acid can also trigger the release of fatty acids from your adipocytes (fat cells), which can burn for energy as well as help to restore muscle glycogen (stored carbohydrate) levels. – Isoleucine – Isoleucine is an amino acid that’s commonly found in protein. In fact, it can be synthesized by our bodies, but it’s typically found in protein, too. Isoleucine can also promote protein synthesis, boost glucose metabolism, and help to restore muscle glycogen after exercise. –
Valine – Valine is another nonessential amino acid that can be synthesized by our bodies, but typically it can be found in protein. Like leucine and isoleucine, valine can promote protein synthesis and burn fat for energy.
How To take BCAAs for weight loss and muscle growth?
BCAA supplements come in many different forms; however, one of the most effective ways to consume BCAAs for weight loss and muscle building is through protein shakes. Consuming protein shakes with BCAAs can promote muscle growth and increase your endurance during exercise. The best protein powders also contain healthy fats, vitamins, and minerals to support your daily health, energy, and weight loss goals.
Most protein shakes come combined with healthy ingredients such as fruits, vegetables, and whole grains. This can make it more difficult to identify the amount of BCAAs that’s been included in the shake. To ensure you’re consuming the amount of BCAAs that your body requires, try to consume protein shakes at the same time each day. This way, you can be sure to intake the same amount of BCAAs every single day.
BCAA Diet Tips
– Consume at least 0.5g of protein per kg of body weight. If you’re trying to lose weight, the consuming protein within your daily food intake can help to increase satiety, curb cravings, and promote sustainable weight loss. – Aim to consume protein shakes with BCAAs 2-3 times per day. This can help to promote muscle growth and weight loss, as well as benefit endurance during exercise.
– Make sure that the protein powder you’re consuming contains all three BCAAs. If you can, try to find a protein powder with all three BCAAs to ensure that you’re getting the most out of your daily protein intake. – Choose protein shakes with low sugar and calorie content. This can help you to consume fewer calories, stay full, and promote the amount of BCAAs that you’re getting from your daily protein shake intake.
