All About Branched Chain Amino Acids (BCAAs)

Dear Body Buds,

Have you ever been caught up in the hype of supplements because they “guarantee” more muscle growth or weight loss? Have you ever fell for that salesman who sold you supplements that just end up being expensive urine? I fear these questions all the time! How do you know what supplements are worth spending money on? When I was first introduced to BCAAs I was a little skeptical if it was worth the money. After much research and testing the product, it has landed in my ‘must-have’ list of supplements.

What are BCAAs?

Branched-chain amino acids.

Amino acids are the building blocks that make up protein. I was once told that your body puts amino acids together like Legos to create muscle. Our body can make some of these amino acids, known as non- essential amino acids, but it is our job to obtain the essential amino acids from our food and supplements. So what are some of these essential amino acids that we need to consume? BCAAs!

BCAAs are made up of three essential amino acids LEUCINE, ISOLEUCINE and VALINE.

Exercise and BCAAs

BCAAs are known to help your body’s endurance, recovery (muscle soreness), muscle growth and weight loss.

Energy

During exercise the body needs energy. The muscle is designed to burn BCAA amino acids by taking them into the muscle tissue for energy. The longer and harder the workouts, the more BCAAs are used in muscle for energy. The body needs the BCAAs especially, Leucine. Leucine is one of the major ‘foods’ for muscle energy during workouts.

Recovery & Muscle growth

BCAAs help preserve muscle tissue. The theory goes that because we break down muscle tissue while exercising, supplementing with it can only be a good thing. BCAAs help increase the rate in which your body can build proteins so you aren’t breaking down muscle faster than you can rebuild.

The Journal of International Society of Sports Nutrition aimed to find the effects of BCAA supplementation on markers of muscle damage.

“It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise.”

“There were significant group effects showing a reduction in CK efflux and muscle soreness in the BCAA group compared to the placebo.”

Weight Loss

BCAA’s have also been proven through recent research to help with weight loss. Leucine increases the adipocytes release of fats for energy. In most diet situations the loss of lean tissue and increase in muscle loss is common. Leucine has shown to be a factor in the prevention of muscle tissue dilapidation during dieting.

Recommended Supplement Intake

Studies have indicated using 5.6 grams of BCAAs supplements two times a day improved weight lifting recovery and improved muscle stability.

Supplements are not the only source of BCAAs. Food sources for BCAAs include whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts, pumpkins seeds, lima beans, chick peas, cashew nuts, lentils, and corn.

BCAAs can be used before and after workouts for increased energy, muscle sparing action, recovery, and muscle tissue stimulation and stability.

I hope you use this information to determine if BCAAs are a supplement you might incorporate into your regimen, or choose not to use at this time. Be sure to schedule a consultation with one of the Body Buddies Coaches if you'd like to discuss the best dosage, timing, and brand of BCAAs for you!

Love your bud,

Coach Janel

#exercise #musclegains #postworkout #intraworkout #sportsnutrition #supplements #workouts #trainingtips