Beginners Guide to BCAA's
When I first started working out with my PT Matt, he advised me to take BCAA's (Branched Chain Amino Acids). Having never heard of them before I set out to find out what the fuss was about!
What are they?
- BCAA stands for Branched Chain Amino Acids (sometimes called Block Chain Amino Acids as they are the building blocks of protein), they contain 3 vital amino acids (leucine, isoleucine, and valine) our bodies need to function.
- They are specifically required for making protein (they make up 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by our bodies).
- The body needs more than 20 amino acids in order to build muscle, repair tissue, make red blood cells and hundreds of other functions.
- Although the body can actually produce a number of the amino acids itself however there are 8-10 amino acids that you have to take through your diet or by means of supplements.
- This is why so many people take BCAA's as for the body to reach its full fitness potential a full amino acid profile is needed.
In addition to building cells and repairing tissue the amino acids also form antibodies, are part of the enzyme & hormonal system; build RNA and DNA and they carry oxygen throughout the body.
Sources of BCAA's
- BCAAs are found in foods containing protein, so naturally the good sources are foods with the highest concentrations of protein such as chicken, beef, salmon, eggs, and whey protein.
- They can also be taken in supplement form which is useful for athletes as free form BCAAs bypass the liver and gut tissue and go directly to the blood stream.
Some Benefits of BCAA's
Trigger Protein Synthesis: BCAA's trigger protein synthesis which enables greater muscle growth and helps your body to maintain lean muscle mass when you are resting / not exercising.
Supports Fat Loss: Research indicates that people with a higher BCAA intake in their diets have less body fat, more muscle, and an overall better body composition.
Helps Endurance: BCAA's help your body burn fuel more effectively enabling you to workout for longer. In a research trial participants where those who took 300mg/day of BCAA's for 3 days then completed an intensive exercise trial showed 17% greater resistance to fatigue than those who took a placebo
Accelerates Recovery: Research indicates that taking BCAA's reduces muscle soreness post workout, enabling you to recover faster and train more frequently
Sources
http://www.poliquingroup.com/
http://www.bodybuilding.com/fun/3-main-reasons-you-need-to-use-bcaas.htm
http://www.bodybuilding.com/fun/bcaa.htm
This is too good! protein powder
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