The Benefits of BCAA Supplement

The Benefits of BCAA Supplement

The benefits of bcaa are many, and they have to do with exercise in general and muscles in particular, whether in increasing their growth or reducing their loss, and other benefits that we will talk about in detail. Did you know that there are 20 different amino acids that make up thousands of proteins in your body? Nine of these 20 are essential amino acids, which our body does not make but we get through our diet.

Of the nine essential amino acids, there are 3 BCAAs: leucine, isoleucine, and valine. They are mainly found in protein-rich foods such as eggs, meat and dairy products. And also in the form of a popular dietary supplement sold in powder form.

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Here we are going to talk about 5 benefits of BCAA

1- Increase muscle growth

One of the most well-known benefits of bcaa is increased muscle growth. The leucine in it stimulates muscle protein synthesis. In a study of people who consumed a drink containing 5.6 grams of BCAAs after resistance training, they had a 22% greater increase in muscle protein synthesis compared to those who consumed the alternative drinks. .

But even so, this increase in protein synthesis is about 50% lower than what was observed in other studies in which people consumed a similar amount of a whey protein shake or whey protein, because whey protein contains all the essential amino acids needed to build muscle.

So even though BCAAs can provide muscle protein synthesis, they cannot completely do so without other essential amino acids such as those found in whey protein or other complete protein sources.

2- Reduce muscle pain

Some research has found that one of the benefits of BCAA is to help reduce muscle soreness after exercise, especially if you are a new exerciser. Muscle soreness occurs called (DOMS), which appears after exercise within 12 to 24 hours and can last up to 72 hours. The BCAAs reduce muscle damage, and this helped reduce the length and severity of DOMS.

3- Reduce exercise fatigue

We all feel tired and exhausted at some point in our workout, and how quickly you reach fatigue is determined by many factors, including exercise intensity, duration, environmental conditions, nutrition and fitness.

Your muscles use BCAAs during exercise, and this causes their blood levels to drop, and when blood levels of BCAAs decrease, levels of the essential amino acid tryptophan increase in your brain. Tryptophan is converted to serotonin, a brain chemical thought to reduce fatigue during exercise.

In two studies, participants who used BCAAs resulted in improved mental focus during exercise, which is believed to be due to the fatigue-reducing effect of BCAAs. However, it is not certain that the reduction in fatigue translates to improvements in exercise performance.

Bcaa Benefits

4- Prevent muscle loss

Muscle protein is constantly being broken down and rebuilt. The balance between the two processes determines the amount of protein in the muscles. Muscle loss occurs when protein catabolism bypasses protein synthesis or synthesis. Muscle breakdown is a sign of malnutrition, and it can occur with chronic infections, cancer, periods of fasting, and as a normal part of the aging process.

In humans, BCAAs represent 35% of the essential amino acids found in muscle proteins. They represent 40% of the total amino acids your body needs. That's why it's important that BCAAs and other essential amino acids are used during times of muscle breakdown to stop it or slow its progression.

Numerous studies support the use of BCAA supplements to inhibit muscle protein breakdown. This may improve health outcomes for some people, such as the elderly and cancer patients.

5- Useful for liver patients

One of the benefits of BCAA is that it is beneficial for people with cirrhosis of the liver. It is estimated that 50% of people with cirrhosis will develop hepatic encephalopathy, which is the loss of brain function that occurs when the liver cannot remove toxins from the blood.

While some sugars and antibiotics are the basis for treating hepatic encephalopathy, BCAAs may benefit people with this disease. After reviewing 16 studies including 827 people with hepatic encephalopathy, they found that taking BCAA supplements had a beneficial effect on symptoms and signs of the disease, but no effect on mortality. Many studies have also concluded that taking BCAA supplements can protect people with cirrhosis from developing liver cancer.

Where is bcaa found in food?

Fortunately, BCAAs are present in abundance in many types of food and complete protein supplements. This makes BCAA supplementation unnecessary for most people, especially if you already get enough protein in your diet.

100 grams of meat contains 6.8 grams of BCAAs.

100 grams of chicken breast contains 5.88 grams of BCAAs.

100 grams of canned tuna contains 5.2 grams of BCAAs.

And 100 grams of salmon contains 4.9 grams of BCAAs.

And 100 grams of turkey breast contains 4.6 grams of BCAAs.

And two eggs contain 3.28 grams of BCAAs.

And 50 grams of Parmesan cheese contains 4.5 grams of BCAAs.

A cup of milk contains 2.2 grams of BCAAs.

And 140 grams of Greek yogurt contains 2 grams of BCAAs.

As for supplements, whey protein and soy protein powder, the amount or scoop, contains 5.5 grams of BCAAs.


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