Exogenous branched amino acids are essential for the proper functioning of the body, building muscle mass and shaping the body. As the name implies, they are compounds that must be supplied exogenously, i.e., from food. Our body cannot produce them independently. Considering the fact that it’s difficult to provide the optimum amount, the BCAA is one of the most commonly used dietary supplements. What effects does regular use of BCAA bring, you will find out in a moment.
What exactly is BCAA?
As we mentioned earlier, BCAA is an exogenous branched chain amino acid that the body cannot produce by itself. Because they are about 1/4 of the amino acids present in our muscles, it’s obvious that they are extremely important for their development. It’s not surprising that the BCAA is extremely popular among athletes, especially bodybuilders and strength trainers. The BCAA's performance is mainly affected by the following components:
- Leucine - improves protein synthesis and potentiates the action of insulin,
- Valine - has anti-catabolic effects and supports the regeneration process,
- Isoleucine - has glucogenic and ketogenic properties. It’s a great alternative energy source when the body does not have access to glucose.
It can be provided in the diet by eating dairy and other similar products (high in protein). However, it’s important to remember that not everyone tolerates lactose or they simply don’t like it. In such cases (but not only!) it’s worth to reach for BCAA or one of many protein nutrients that also include branched amino acids.
What benefits can be expected?
BCAA is one of the most thoroughly reviewed supplements. Its beneficial effect on the body is confirmed by many well-described clinical trials. We will dare to say that this is the basis of supplementation for everyone who depends on nice, full musculature and good condition.
BCAA's ability to increase protein synthesis is essential for the first place
Which translates into muscle building. The more protein, the greater the secretion of anabolic hormones (among other things - growth hormone). As a result, muscle fibres grow better.
The second important aspect that BCAA provides us with is the protection of muscle tissue from catabolic processes
This is especially useful during the reduction when our muscles are particularly susceptible to degradation. And we certainly do not want to lose what we so diligently built in the period of mass increase!
Thirdly, BCAA is beneficial for body composition.
Studies confirm that people who regularly supplement BCAA have a lower percentage of body fat. Another plus for those who want to get rid of excess weight. But it's not over yet! BCAA inhibits secretion of serotonin, a neurotransmitter that makes us feel tired and sleepy. With the BCAA supplement we can enjoy good health, more energy, and longer and more effective workouts.
Who should use BCAA?
The answer is simple - everyone who practices sports. No matter if it's someone just beginning the sporting adventure or if they have many years of experience behind them. Also the form of activity is not important. The BCAA will do well in athletics and combat sports. Where quality and muscle power matters - there will be room for BCAA.