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BCAA or branched chain amino acids are a sports supplement that is made up of a set of 3 amino acids that are Leucine, Valine and Isoleucine . The branched amino acids or BCAAs, are a type of essential amino acids .
What are BCAAS?
They make up one third of muscle tissue. One of their characteristics is that they do not need to be digested. They are transported directly to the muscle tissue
These 3 amino acids are directly involved in the processes of protein synthesis and the formation and building of muscle mass. They are essential for all those who do strength training and want to maintain and gain muscle mass.
They improve and accelerate physical recovery, increase your performance, and promote proper muscle development.
What are the 3rd amino acids that make up BCAAS?
Leucine : This is the amino acid of the three that plays the most important role as it is involved in protein synthesis and in creating the anabolic environment for muscle mass gain. It also contributes to the maintenance of an adequate blood sugar level . It is usually found in the highest proportion in BCAAS supplements.
Isoleucine : promotes the creation and recovery of muscle mass, helps to eliminate fat during exercise by promoting its use as an energy source. Reduces the risk of type II diabetes because it is able to regulate the level of glucose in the blood. It is a precursor of alanine and glutamine.
Valine : promotes the existence of a positive nitrogen balance, which is necessary for the repair and building of muscle tissue, and also acts as a nervous system relaxant.
What are the functions of BCAAs?
- They contribute to the maintenance of muscle mass and prevent muscle catabolism or muscle loss.
- They help to reduce fatigue. They can be used as fuel in the muscle when required.
- Contribute to muscle mass gain: They stimulate protein synthesis and the activation of the MTor pathway.
- Help maintain glycogen
- Promotes recovery after physical activity.
- Promote muscle building and contribute to glutamine production.
- Contribute to optimised physical performance and improved recovery .
When to take BCAA?
Before training : to ensure that the body has the necessary nutrients and that muscle mass is properly maintained.
During exercise: since it is a light and easy to take supplement, it can be ideal to take during adequate physical activity. It also postpones fatigue.
Post-workout : Will help create a favourable environment for building muscle mass and reducing fatigue.
How to take BCAAs?
Mix one scoop or the desired amount with water.
BCAA supplements are available in capsule or powder form. Powdered BCAAs are available in a variety of flavours to make them easier to take.