
Everything you need to know about the science behind BCAA's
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Are there moments in the gym, in the water, on the road, or on the trail where you wish you could perform better?
We’ve been there.
If you’ve hit a plateau in your training and exhausted all options on how to get that 1% better, then you may need a little bit of a push further using branched-chain amino acids (BCAA’s).
BCAA supplements are no magic powder or quick fix, but they do hold natural and essential nutrients that encourage muscle growth and help you push past your limits. Dive in with us as we explore the science behind BCAAs and how they can complement your training.
What are amino acids?
Before diving into supplements, let’s break down what amino acids and branched-chain amino acids are. If you’re not new to this topic, skip this section.
When you digest food, amino acids are released to create proteins. Proteins are the building blocks of each cell, tissue, and organ and are essential for metabolism. You can think of proteins as compound exercises; they serve multiple benefits and target different areas.
In total, there are a whopping 20 amino acids in your body. There are two types of amino acids:
- Essential: Can’t be synthesized in large quantities.
- Non-Essential: Nine types are produced by your body: isoleucine phenylalanine, histidine, threonine, leucine, valine, tryptophan, lysine and methionine.
There are three in the non-essential category, which are referred to as branched-chain amino acids (BCAAs). These are leucine, isoleucine, and valine. If you care about your performance and physique, then listen up—you NEED to know about these.
Branched chain amino acids explained
To recap, BCAAs consist of three essential amino acids: leucine, isoleucine, and valine. This trio forms a group because they’re the only three amino acids with a chain that branches off to one side. This shape plays a major role in how the amino acids are digested, absorbed, and used by your body.
Unlike other amino acids, they’re broken down in your muscles as opposed to your liver, increasing energy production through exercise. You need to pay attention because your body can’t make them on their own. In other words, you need them from your diet.
Generally, you can find BCAA’s on protein-rich whole foods, such as:
- Meat: chicken, beef, pork and fish
- Egg whites
- Dairy products
- Nuts
However, if you live an on-the-go lifestyle or have specific dietary requirements, e.g., if you’re vegetarian, it may not always be possible to get enough BCAa from your diet to fuel your athletic performance. This is where BCAa supplements come into play, often in capsule or powder form.
How can BCAA powder enhance your athletic performance
If you’re looking to propel your performance as an athlete, then it’s best to take BCAA powder. Compared to capsules, it’s absorbed faster, digested quickly, and is cost-effective. A BCAA dietary supplement powder is also associated with the following benefits:
Can help reduce fatigue during workouts
BCAAs may be a big force in helping you conquer your mind during each workout. When consumed, they compete with other amino acids, one of which is tryptophan. Tryptophan is converted into serotonin, a hormone linked to fatigue.
If you have BCAA powder before exercise, there’s a chance you may experience less tiredness as BCAA’s limit tryptophan production, stopping you from feeling fatigued. A study showed that people who took BCAA’s before could work out for 17% longer than those who did not.
Decreased muscle soreness
Do you dread having DOMS? BCAAs may help reduce the chance of soreness and even slow their onset. BCAAs have been known to decrease muscle damage, which can help reduce the intensity and severity of DOMS. Studies show that BCAAs can help people experience up to 33% less soreness than taking a placebo.
Might help lower blood sugar levels
BCAAs may help you maintain your blood sugar levels with a healthy diet. In particular, leucine and isoleucine may help increase insulin secretion and allow your muscles to absorb more sugar from your blood, decreasing blood sugar levels.
They can prevent muscle wastage
BCAAS can help prevent muscle breakdown or wasting. They can also help balance protein in your muscles, and their synthesis helps determine the quantity of protein in your muscles. Muscle breakdown happens when protein breakdown exceeds protein synthesis.
Muscle wasting often happens due to malnutrition and chronic infections. In humans, BCAA’s contain 35% of the essential amino acids that exist in muscle proteins, totalling 40-45% of the total amino acids in your body. BCAA supplements help replace the amino acids that have been lost, slowing the progression of muscle breakdown.
When to take BCAA’s?
BCAAs are effective when taken during a gym session or after your workout. This is partly because they help build muscle and repair it from damaged exercise. BCAAs tend to be more effective when taken 30-60 minutes afterward.
Try Go Nutrition BCAA powder
Now that you know the benefits and science behind BCAAs, why don’t you try ours? Our Go Nutrition Recovery Blend has been consciously formulated in accordance with proven scientific research to accelerate your recovery period and help synthesize proteins more effectively.
It contains essential BCAAs and ECAAs, which provide crucial amino acid support and delay the onset of DOMS. This powder comes in two main flavours, tropical and raspberry, adding a fruity punch.
Try it today, and let us know your thoughts!