The fitness freaks work hard and spent long hours in the gym to achieve fitness goals. Aiming to achieve fitness goals, they also consume a variety of supplements from pills and powders. The majority of fitness freaks consume these supplements with one motive that to obtain muscles. The one of the popular supplement among the gym goers is Branched-Chain Amino Acids (BCAA). However, it is not necessary to consume supplements to build muscles. You can also build muscles with the help proper and healthy diet. (Also read: What are the exercises to pump body instantly)
What is BCCA?
Branched-Chain Amino Acids (BCAA) is a group of three essential amino acids including Leucine, Isoleucine and Valine. These amino acids your body must get from the diet.
Leucine is most important acid among three. The leucine directly stimulates protein synthesis. It also activates the enzyme responsible for cell growth. (Also read: What are the five interesting facts about exercise)
This acid improves glucose metabolism and increases glucose level in the muscles.
This acid is equally important for the body, But it doesn’t seem to do much of anything comparable to leucine and isoleucine.
The high amount of trio acids found in meat, eggs and dairy products.
Advantages of BCAA
- Build muscle mass
Branched Chain Amino Acid Supplements are popular for its ability to build muscles in different ways. The presence of Leucine acid stimulates protein synthesis. When coupled with weight training, BCAA and resistance training trigger the muscle building pathway called mTORC1.
- Prevents muscle catabolism
BCAA decreases the complexes involved in protein breakdown. When coupled with its ability to synthesize protein, you have a supplement that can maximize your gains during training.
- Extra energy
It contains caffeine which gives you that boost of energy. BCAAs can be used as an alternate source of energy in different ways.
- Prevents fatigue
The branched-chain amino acids have the ability to manage fatigue. BCAA compete with tryptophan which decreases the perception of fatigue.
Disadvantage of BCCA
- Deplete vitamin B
In order to metabolize BCAAs, it is imperative to use vitamin B. Vitamin B6, for instance, is a necessity in order to produce an enzyme called branched chain keto acid dehydrogenase. However, this problem can easily be solved. You just need to supplement on your vitamin B.
- Sleep disruption
Serotonin is a neurotransmitter that helps the body to get sleep. However, when you take low carb and high protein diet, supplemented by BCAAs, it decreases the amount of serotonin produced in the body. This means you may face problem in sleeping after consuming BCAA. (Also read: What are the Exercises to be practiced during initial days of gym)