There are 20 different amino acids that make up the thousands of different proteins in the human body. 9 of the 20 are considered essential amino acids, which means that your body cannot produce them and they must be obtained through diet. Of the 9 essential amino acids, three are the branched chain amino acids (BCAAs): leucine, isoleucine, and valine.
By branched chain we mean the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat, and dairy products. They are also a popular dietary supplement that is sold primarily as a powder . Find out the benefits of taking scientifically proven BCAAS below.
Benefits of BCAAs that you should know to improve your diet
Increase muscle mass
One of the most popular benefits of consuming BCAAS is that they increase muscle growth. Leucine BCAA activates a certain pathway in the body that stimulates muscle protein synthesis, a part of the process for building muscle.
In one study, people who consumed a drink with 5.6 grams of BCAAs after their resistance training had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.
That said, this increase in muscle protein synthesis is about 50% lower than that seen in other studies in which people consumed a whey protein shake that contained a similar amount of BCAAs.
Decrease muscle pain
Some research suggests that BCAAS can help decrease muscle soreness after a workout: It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new. This pain is called late-onset muscle soreness (DOMS), which develops 12 to 24 hours after exercise and can last up to 72 hours. While the exact cause of DOMS is not clearly understood, researchers believe it is the result of tiny tears in the muscles after exercise. Other proven benefits of consuming BCAAS are that they decrease muscle damage, which can help reduce the length and severity of DOMS.
Reduce exercise fatigue
Just as BCAAs can help decrease muscle soreness from exercise, they can also help reduce exercise-induced fatigue.
We all experience fatigue and exhaustion from exercise at some point. How quickly fatigue appears depends on several factors, including the intensity and duration of exercise, environmental conditions, and the level of nutrition and fitness.
Prevent muscle wasting
Other scientifically proven benefits of consuming BCAAS are that they can help prevent muscle wasting or breakdown .
Muscle proteins are constantly being broken down and rebuilt (synthesized). The balance between muscle protein breakdown and synthesis determines the amount of protein in the muscle. Muscle loss or breakdown occurs when protein breakdown exceeds muscle protein synthesis.
Several studies support the use of BCAA supplements to inhibit muscle protein breakdown. This helps improve health and quality of life in certain sectors of the population, such as the elderly and people with diseases such as cancer.
Benefit people with liver disease
BCAAs can improve health in people with cirrhosis, a chronic disease in which the liver does not function properly. It is estimated that 50% of people with cirrhosis will develop hepatic encephalopathy, which is the loss of brain function that occurs when the liver cannot remove toxins from the blood.
While certain sugars and antibiotics are the mainstays of treatment for hepatic encephalopathy, BCAAs can also benefit people with the disease. A review of 16 studies involving 827 people with hepatic encephalopathy felt that taking BCAA supplements had a beneficial effect on symptoms and signs of the disease.
