BENEFITS OF BRANCHED CHAIN AMINO ACIDS (BCAA)

There are 20 different amino acids that compose the thousands of proteins in your body. Now nine
of these 20are considered essential amino acids, meaning that your body cannot produce them, we
have to get them from our diet. Now of these nine essential amino acids, three of them are
branched-chain amino acids, or BCAAs. So branched-chain refers to the chemical structure of
branched-chain amino acids, which are found in protein rich foods like eggs, meat, and dairy.
They’re also a really popular dietary supplement typically sold in powder form. So what are they
good for? Well number one is an increased muscle growth. This is one among the most popular
uses of branched-chain amino acids. Now particularly, there's one amino acid called lucine, which
activates a certain pathway in the body that promote muscle protein synthesis, or the building of
new muscle. In one study, those who consumed a drink with 5.6 grams of branched-chain amino
acids, after their resistance workout, had a 22% greater increase in muscle protein synthesis,
compared to people who consumed a placebo drink.

That being said, this increase in muscle protein synthesis is approximately 50% but what was
observed in other studies where people consumed a whey protein shake containing an identical
amount of branched-chain amino acids. So, whey protein contains all the essential amino acids
needed to create muscle. Therefore, while branched-chain amino acids can help with muscle
protein synthesis, they can't do so to maximum effect without the other essential amino acids,
which is what you get when you're having a whey protein supplement or other form of complete
protein. Number two, prevent muscle wasting. So, muscle proteins are constantly being broken
down and then rebuilt, and rebuilding is named muscle protein synthesis. So muscle breakdown or
wasting occurs when that breakdown is bigger than the rebuilding, or synthesis of the muscle
protein. So that's why muscle wasting may be a sign of malnutrition, and occurs with chronic
infections, cancer, periods of fasting, and as a natural part of the aging process. Now in humans,
branched-chain amino acids account for35% of the essential amino acids found in muscle proteins.
They account for 40% of the entire amino acids required by your body. Therefore, it is vital that
branched-chain amino acids and the other amino acids, are replaced during times of muscle
wasting, to halt it or a minimum of slow it's progression.

Several studies support the utilization of branched-chain amino acid supplements for inhibiting
muscle protein breakdown. This may improve health outcomes and quality of living in certain
populations like the elderly and those with wasting diseases like cancer. Number three, decreased
muscle soreness. It’s not uncommon to feel sore each day or two or three after a workout,
especially if it is a new workout. This soreness is termed delayed onset muscle soreness. Or DOMS
is that the acronym. Which develops 12 to 24 hours after exercise, and can last up to 72 hours.
While the precise explanation for DOMS isn't clearly understood, researchers believe it is a result
of tiny tears in the muscles after exercise. Branched-chain amino acids are shown to decrease
muscle damage, which could then decrease the length and severity of DOMS. In one study, people
who supplemented with branched-chain amino acids before a squat exercise, experienced reduced
DOMS and muscle fatigue compared to the placebo group. If you're supplementing with branched-
chain amino acids, especially before exercise, may speed up recovery time. Number four, reduce
exercise fatigue.

Now even as it'd help with reducing muscle soreness, branched-chain amino acids may help with
reducing exercise induced fatigue. Your muscles use branched-chain amino acids during exercise,
causing levels in your blood to decrease. When blood levels of these branched-chain amino acids
decline, levels of the essential amino acid tryptophan in your brain increase. Now, in your brain,
tryptophan is converted to serotonin, a brain chemical that's thought to contribute to the
development of fatigue during exercise. In two studies, participants who supplemented with
branched-chain amino acids improved their mental focus during exercise, which is believed to
result from the fatigue reducing effects of branched-chain amino acids. However, this decrease in
fatigue is unlikely to translate to improvements in exercise performance. Foods high in branched-
chain amino acids. Branched-chain amino acids are abundantly found in food and whole protein
supplements. Honestly, this makes branched-chain amino acid supplements unnecessary for those
who consume adequate protein in their diet. And for the record, the best food sources of
branched-chain amino acids in descending order are beef, then chicken breasts, whey and soy
protein powders, canned tuna, salmon, and turkey breast.