BCAA(branched chain amino acids) are in very high demand nowadays but why? The answer is in our blog Bcaas when to take , Side effects , Benefits.
Bcaas when to take , Side effects , Benefits
BCAA are the essential amino acids including leucine ,isoleucine and valine, They comprise around 35% of your body’s muscle protein.
They are called as “essential” because the body doesn’t make them on its own the body has to get them from food and supplementation.
They are also called as the building blocks of protein. But these particular amino acid may also help preserve muscle glycogen stores, which act as a fuel for your muscles and minimize protein breakdown during high interval training .
An average human can store 500 grams of glycogen.Glycogen is the primary fuel for energy in muscles and BCAAS helps in preserving them so you can push your limits. Sufficient glycogen in muscle will also limit the usage of muscle protein for usage as a fuel for energy .
The branched-chain amino acids (particularly leucine) stimulate protein synthesis, and does it to a greater extent than a normal protein on its own. BCAAs have also shown increase in production of the cellular machinery responsible for carrying out the process of protein synthesis.More protein synthesis means more absorption and more muscles.
Increased BCAA levels also reduces the rate of protein breakdown. The rate is reduced by decreasing the activities of the protein breakdown pathway and expression of several complexes involved in protein breakdown.
BCAA supplementation could also help you get a more intense workout. They compete with the amino acid tryptophan for entry into the brain, in the brain tryptophan is converted to the neurotransmitter called as serotonin.
During exercise, serotonin levels rises which results in making you more fatigued, meaning you won’t be able to push as hard.
BCAA supplementation reduces the amount of tryptophan that enters the brain through blood and therefore reduces the amount of serotonin produced which means less fatigue. This might allow you to work harder, and get more gains.
They are beneficial in treating many diseases and disorders. Some of them are anorexia ,it even reduces symptoms of mania. It improves the function of liver and brain. Supplementing with BCAA is very effective for Muscle movement disorder called abs Dyskinesia. It has also shown improvement in concentration levels. Many of it’s other benefits aren’t yet confirmed such as Diabetes,,cancer.
Why to supplement with BCAAs if they are already present in whey protein?
The BCAAs present in the whey protein are peptide bounded to other amino acids. In order to raise BCAA levels in your blood they must be liberated through digestion and then absorbed .
As we know that the whey protein is relatively fast digesting, but it still takes several hours for all the amino acids to be broken down and absorbed into the plasma.
BCAAs(Branched chain amino acids ) in supplement form are in free-form, require no digestion, and are quickly absorbed into the bloodstream.
They spike amino acid levels in the blood more quickly and to a much greater extent than peptide bounded amino acids in proteins. Even a few grams of free form BCAAs will probably spike BCAA plasma levels way more than 30 grams of whey protein will do. They start working instantaneously. So one can recover fast and muscle breakdown will be less.
BCAAs are really great for those trying to increase mass, as well as those looking to lose fat. Anyone can take BCAAs, and they will benefit you in different ways :BCAAs are also excellent for people following specific diets, or eating schedules such as Intermittent Fasting.
BCAAs are incredibly beneficial to take pre-workout during a fast, in order to fuel your muscles, giving you energy and encouraging them to grow whilst you burn fat. BCAA are a must if you aren’t aboveboard 35 years of age and have a busy schedule because using BCAA will give you instant energy it has shown to increase energy around 145%.
BCAA(Branched-chain amino acids )are mostly safe when taken in right dosages. We would rather say they are one of the safest supplements in the market.
Bcaas when to take and Dosage:
For beginners it’s should anywhere from 5-10 grams in the whole day but at one time not more than. 5grams . For a person on calorie deficit it should be 15-20 grams in a day .To ensure that they don’t loose muscles. For a professional bodybuilder it should be around 20-30 days .( 5 grams each serving).
The best time to take BCAAs is around your workout pre or post both are good . We would recommend 5 grams preworkout and 5 grams post workout to keep your glycogen levels high throughout the workout.