Leucine, isoleucine, and valine make up what we know as branched-chain amino acids (BCAAs), which are the main components of skeletal muscle amino acids. We should realize that muscle synthesis cannot rely on BCAAs alone. The process will be accelerated with BCAAs, but the efficiency of muscle synthesis cannot be improved only with them. Protheragen Nutraceuticals brings you high quality BCAA supplements.
Exercise Efficacy of BCAA
Increase protein synthesis rate
When BCAAs enter the body, they increase the rate of protein synthesis, which is beneficial for building muscle. [1] BCAAs are mainly broken down in the muscles, not in the liver. Therefore, they are thought to play a role in energy production during exercise.
Help muscle growth
BCAAs can enhance signaling pathway activity during muscle growth. Among BCAAs, leucine appears to be the most potent, as it both triggers protein synthesis and acts as a substrate for newly synthesized proteins. In addition, BCAAs perform a variety of metabolic and signaling functions, the important roles of which are as follows. [2]
Reduce muscle damage
BCAAs can help your muscles reduce soreness after exercise, known as exercise-induced muscle damage (EIMD). One study found that administration of BCAAs before and after destructive resistance exercise reduced muscle damage indices and accelerated recovery in resistance-trained men. [3]
Relieve muscle fatigue
BCAAs may help relieve exercise-induced fatigue. Research has shown that BCAA supplementation does not affect aerobic exercise performance, but is effective in increasing blood levels of BCAAs and does attenuate ratings of perceived exertion (RPE). [4]
Precautions
- BCAAs can be supplemented before, during, and after training, and even some high-level professional athletes will supplement between meals. The specific usage and dosage can be adjusted according to your fitness plan.
- Since most people get their daily BCAA needs through their diet, BCAA supplements are generally suitable for professional bodybuilders.
- In general, taking BCAA supplements is generally safe and has no side effects. People with a rare congenital disorder called maple syrup diabetes should limit their intake of BCAAs.
Related Research Information
In addition to their wide application in sports, BCAAs also have beneficial effects in the treatment of various diseases, such as liver cirrhosis and renal failure. BCAAs are beneficial in patients with hepatic encephalopathy, according to a review of 11 randomized clinical trials of BCAAs versus controlled interventions. [5]
References- G Biolo. (1999). "An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein," Am J Physiol. 273(1 Pt 1), E122-9.
- Milan Holeček. (2018). "Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements," Nutrition & Metabolism 15, 33.
- Glyn Howatson. (2012). "Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study," Journal of the International Society of Sports Nutrition 9, 20.
- Beau Kjerulf Greer. (2011). "Branched-chain amino acid supplementation lowers perceived exertion but does not affect performance in untrained males," J Strength Cond Res. 25(2), 539-44.
- Lise Lotte Gluud. (2017). "Branched-chain amino acids for people with hepatic encephalopathy," Cochrane Database Syst Rev. 5(5), CD001939.
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