In the human body, 20 different types of amino acids make up thousands of proteins. Among these, 9 out of 20 are essential amino acids, meaning our body cannot make them and the only way to obtain them is via proper diet. Out of the nine essential amino acids, three make up the BCAAs, Isoleucine, Leucine, and Valine. When referring to BCAAs, the term to refer to its chemical structure is “branched-chain,” which are common in protein-rich foods like dairy products, eggs, and meat. However, this supplement also comes in powder form and common in markets.
Their Role in Body Building
In recent years, BCAA supplements are popular options for people in the fitness and bodybuilding communities. Research shows and supports the fact that BCAAs are the top-selling supplements on the market. While these supplements are useful for gaining skeletal muscles (the type to boost up your body), they are especially helpful when you want to maintain your mass, while on a diet that is calorie-deficit. Although dieting has its rewards and makes you look great on the beach, on stage and to the people around, it can also take away a bigger muscle mass from your body.
The Proven Benefits of BCAA Powder
Here are the proven ways BCAA powder can maintain your body and keep it fit at all times.
Increases Muscle Growth
BCAA leucine activates the pathway in the body to stimulate muscle protein synthesis, the process of making 1, 2 muscles. Based on a study, the people consuming about 5.6 grams of this powder after their workouts had a 22% higher chance of muscle increase and protein synthesis when compared to other options. While they help to boost protein synthesis, they cannot work to their fullest without other health supplements.
Increase in Protein Synthesis
This also stimulates muscle protein synthesis more than standard protein would on its own. Note that protein synthesis, in this case, refers to the metabolic process when your body makes its own new muscle protein or gains.
Reduces the Breakdown of Proteins
This supplement also works by reducing the rate of protein breakdown. It works by decreasing the protein breakdown activity and decreases the expression of different complexes in the protein breakdown. It decreases the mRNA production in the gene that codes for these particular compounds.
Decreases Muscle Soreness
Sore after a workout can take a day or two to fade away, especially the exercise routine is a new one for you. BCAAs show that they can decrease muscle damage, which helps to reduce the severity and length of muscle tears at the time of the workout. In a study, the people taking BCAA powder supplements before squatting exercises were experiencing less muscle stress and fatigue compared to other groups.
BCAA powder offers many benefits as you can see, it helps reduces fatigue in muscles that tags along after exercises. At some point, people experience exhaustion and fatigue, depending on the intensity of the exercise and the duration, or the environmental conditions, or your fitness and nutrition level and this powder work wonders.