BCAA stands for Branched Chain Amino Acids. Proteins are made up of 20 different building
blocks that are called amino acids. These amino acids have different structures and have very
diverse chemical specifications and characteristics. There are three amino acids with similar
chemical structures known as BCAAs that directly have a positive impact on muscle growth.
BCAAs are generally found in protein-rich food such as eggs and meat. If taken as a supplement,
the intake of BCAAs amino acids can positively affect the body and muscle growth.
The BCAAs consists of these three amino acids: Leucine, Isoleucine, and Valine. If an athlete
does not have enough intake of BCAAs, taking BCAA supplements can result in triggering
muscle protein synthesis and acceleration of muscle growth. Another positive impact of BCAA is
to increase energy and performance and decrease fatigue during the workout.
Leucine
This BCAA amino acid is an essential amino acid for the synthesis of skeletal muscle protein.
In fact, leucine has the strongest impact, among all amino acids, on the muscle protein synthesis
and muscle growth. In fact among all 9 essential amino acids that our body needs, no amino
acid is more critical that leucine when it comes to muscle growth for bodybuilders. Some
researches recommend the supplementation of leucine at a rate of 45 mg per each kg weight of
the body. It has been shown that taking leucine before or during the exercise can prevent
protein degradation in the muscle which indicates the anabolic characteristics of leucine.
Isoleucine
Isoleucine is the second amino acid in the BCAA family. The primary purpose of supplementing
with isoleucine is to provide energy to the athletes and enhances their performance during the
workout. All the proteins you eat during the day, as well as the proteins in your body all, have
different levels of isoleucine in them. As mentioned earlier, the primary function of isoleucine is
to boost the energy level of the muscle cells.
Valine
The third member of the BCAA group of amino acids is Valine. The function and performance of
valine in the body is probably the least researched amino acid and is not as documented as
Leucine. Valine, as an essential amino acid, has a stimulating effect in the body. Valine is an essential amino acid that is required to maintain muscle cell metabolism and acts as a
source of energy to the muscle cells and helps with repairing muscle tissue.
Dosing and Timing
The dosage and amount of BCAA needed for the body depend on your goals. However,
generally, the recommended dosage is around 1.5 g of BCAA per 1 kg weight of your body. This
is more critical, especially for athletes and bodybuilders.
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