What are BCAAs?

BCAA stands for Branched-chain amino acids. These are a group of the essential amino acids; Valine, Isoleucine and Leucine. These can be found in food and are often taken in supplement form by athletes or sports participants in order to aid in the growth of muscles and boost sporting performance.

Valine

Valine assists the body in muscle growth and repair as well as assisting the body in maintaining the immune system, unlike other amino acids, this is processed by muscles as opposed to the Liver. It can also be taken as an appetite suppressant. It is also found in some medications for its assistance in insomnia and anxiety disorders. Valine can be taken in supplement form or found in food such as Milk, Chicken and leafy green vegetables.

Leucine

As well as assisting in muscular hypertrophy, Leucine is the most common amino acid found in the body. Contemporary studies would suggest that Leucine consumed on a weight loss diet, will help the body retain muscle mass while losing fat. It also assists the body in the regulation of blood sugar levels and reduces stress on blood vessels. It can be found in Beef, Eggs and Chicken.

Isoleucine

This helps the body build muscle and repair body tissue. It greatly aids the body in performance in endurance training and recovering from strenuous exercise. Scientific studies would suggest that this amino acid is particularly effective at injury recovery and rebuilding damaged tissue. This is found in foods such as Eggs, Turkey, Chicken and Fish.

Other Benefits Of BCAAs

As previously stated, amino acids help build muscle and recovery from injury. Further benefits are shown below:

Decreased Muscle Soreness

Amino acids help the body prevent Delayed Onset Muscle Soreness (DOMS) which is the stiffness and acute pain and discomfort a person will feel when moving muscles 12 hours – 3 days after exercise. This is because they will reduce the damage to muscle tissue while exercising.

Reduce Fatigue

As well as muscle soreness after exercise, a person will often feel tiredness and exhaustion after strenuous exercise. BCAAs are utilised by the body in during exercise. It reduces the amount of serotonin converted in the bloodstream. This chemical is a contributing factor in fatigue after exercise.

Assist those with Liver disease

A person suffering from Liver disease or illness will benefit with BCAA supplements or high levels of BCAAs in the diet. This is due to reducing the strain the disease has on the Liver operating on a day to day basis and will decrease the likelihood of developing Liver cancers.

BCAAs in the diet

There are many benefits to a person taking BCAAs. These levels can be met when eating a well-balanced diet. A person unable to get adequate levels of BCAAs in their diet may then wish to supplement. It is important that the recommended dosage is not exceeded on the supplement and medical guidance is always considered, this is due to the harmful effect it can have such as fatigue and nausea.

Sources

https://aminoacidsguide.com/Val.html
https://www.verywellfit.com/how-to-use-leucine-for-weight-loss-3495727
https://www.healthline.com/nutrition/benefits-of-bcaa#section3
https://blog.blenderbottle.com/all-about-bcaas-bcaa-benefits-uses-and-side-effects