What Are Branched-Chain Amino Acids?
Before we can talk about the benefits of BCAAs, you must understand just what BCAAs are. BCAA stands for branched-chain amino acids (BCAAs), and they are essential nutrients that your body can not produce on its own. Instead, they are found in several foods in the form of proteins. When consumed, BCAAs are used for energy by the body. Specifically, there are three kinds of BCAAs; leucine, isoleucine, and valine.
The Benefits of BCAAs
Increase Muscle Growth
BCAAs are an effective means of increasing muscle growth because it provides the necessary nutrients to induce ‘muscle protein synthesis; the process of your body turning the protein you consume into muscle. One study found that BCAA increased muscle growth by 22% more than those who didn’t take any. Regularly consuming BCAAs will allow you to lift heavier weights, run longer distances, and be productive for more extended periods.
Decrease Muscle Soreness
After an intensive workout, your body might be left feeling sore and strained, this is perfectly natural, but it can also demotivate you from exercising as consistently as you need to to build muscle. BCAAs can help prevent delayed onset muscle soreness by decreasing the breakdown of proteins during exercise and lowering creatine kinase levels, which could relate to muscle damage.
Reduce Exercise Fatigue
Even if your muscles don’t feel sore after a workout, your body can still be left feeling fatigued. Exercise fatigue is inevitable; at some point, your body will need a break. BCAAs can decrease and delay exercise fatigue. While this delay in fatigue may not improve your immediate performance in exercise, it will boost your ability to focus while you exercise. Mental stamina is a crucial factor in physical activity; if you find your mind tiring before your body, BCAAs can help.
Prevent Muscle Wasting
Muscle proteins in the body are regularly broken down, but new muscles form through the process of muscular synthesis. Muscle Wasting occurs when the body breaks down proteins faster than it takes for new muscle to synthesize. Muscle wasting is usually caused by malnutrition, but BCAAs can prevent it, at least temporarily, by helping slow down the breakdown of proteins, allowing muscle synthesis to take place faster than proteins are broken down.
Benefit People with Liver Disease
BCAAs may have health benefits for people who have cirrhosis, which can lead to liver failure. Cirrhosis can render the liver incapable of filtering out toxins from the bloodstream. These toxins travel through the bloodstream to the brain and potentially lead to brain damage, called hepatic encephalopathy. BCAAs can help to reduce the symptoms of hepatic encephalopathy, at least for a while.
Foods Rich in BCAAs
Food that rich in BCAA is probably already a staple of your diet; they include meat, eggs, and dairy, as well as corns, beans, lentils, and nuts. You can also add more natural BCAAs to your diet by substituting white rice and wheat with brown rice and whole wheat. For a high BCAA diet, you can consume smoothies with nuts, as well as high protein stir-fries. Some people even enjoy high BCAA gummies as a fun, healthy snack.
If you find yourself experiencing any of the ailments described already, consider introducing a BCAA supplement into your diet. 4Dice’s BCAA shock powder is an effective product that will help you reduce fatigue and reduce muscle mass. You can purchase Shock Powder today by clicking here. Before adding BCAA supplements to your diet, please do ample research, and consult with your local physician to determine whether they are suitable for you.