Aline Pilani
Are you looking out to build lean muscle and recover faster after exercising? Are you trying to lose weight and still minimize muscle loss? If you answered yes, then Branched Chain Amino Acids (BCCAs) may be the best option for you. Diet and nutritional supplements have been around for a long time, and many athletes have used them with varying degrees of success. BCCAs have become increasingly popular in the fitness world. Supplements work best when combined with sensible diet and exercise. This guide analyses what BCAAs are, their benefits and side effects and the best ones for women.
What is BCAA
Branched Chain Amino Acids commonly know as BCAAs, are three amino acids (Isoleucine, Leucine, and Valine) That promote the growthof muscles. They support protein synthesis, boost the growth of lean muscle and equally enhance its recovery. They can be found in foods that contains proteins, such as meat or eggs.
People with low dietary protein intake can take BCAA supplementation to promote muscle protein synthesis and increase muscle growth. Amino acids are the building blocks of proteins and can be used to prevent fatigue in novice athletes. To better understand BCAAs, we need to evaluate the three amino acids that make BCAAs.
Leucine
Leucine is a dietary amino acid that can directly stimulate muscle synthesis. It slows the degradation of muscle tissue by increasing the synthesis of muscle protein. It instantly boosts protein synthesis in the muscles and modulates insulin and glucose levels in skeletal muscle.
Isoleucine
Isoleucine is a α-amino acid that is used in the biosynthesis of proteins. It is an essential amino acid that is needed for hemoglobin formation and also stabilizes and regulates blood sugar and energy levels. It is used in the body to produce certain biochemical compounds that help in energy production.
Valine
Valine is anathor essential amino acid needed for muscle metabolism, tissue repair and maintenance of proper nitrogen balance in the body. It forms an energy source for the muscle tissues. The most important role it plays in the body is recovery.
Should women take BCAA supplements?
The decision to take a particular supplement depends on one’s fitness goals. Women fear taking supplements due to the bulky and muscular look that results in taking supplements. However, this look is associated with supplements that have testosterone elements. BCAA supplements are not testosterone.
Women should make a decision to take BCAAs depending of their dietary needs. If you are taking a lot of proteins already, then you may probably not need these acids. Those who do not get enough proteins or are working our and yet can’t notice any changes to their muscles may be the best category of women in need of BCAAs. On women, BCAAs accelerate fat loss, prevent the breakdown of muscle, reduce fatigue and speed up the rate of recovery after training.
Benefits of BCAAs on Women
The goal of many women who work our is to build toned muscle, burn fat and build strength. BCAAs can have an impact on one’s training and recovery process. Impressive amount of research has supported the benefits of taking BCAAs, yet the majority of women still lack basic knowledge on why they should use this supplement. BCAAs are utilize in a variety of different ways, and here we evaluate the benifits.
1. BCAAs prevent muscle breakdown
BCAAs are essential compounds for preventing catabolism in the recovery period after a workout. After a string of resistance training, the process of muscle synthesis and muscle breakdown both increase, with the breakdown exceeding the growth. This is where BCAAs come in, to prevent muscle breakdown.
2. Increased Fat Loss
One women, high protein diets have been shown to increase weight loss due to the reduction in the body fat. This fact is backed up by various interesting research. Leucine acts as a key factor in regulating fat loss through an efficient protein synthesis.
3. Reduction of Anorexia
Taking BCAAs by mouth seems to reduce anorexia in women and improve overall nutrition in older and undernourished people. Anorexia relates to an eating disorder in which people have an intense fear of gaining weight, and can become dangerously thin.
4. reduction of Muscle Soreness
BCAA consumption before and after a training section helps in reduction of the feeling that often accompanies a good training section – soreness. Prolonged and intense pain may interfere with subsequent workouts leading for a mediocre training session. Research proves that BCAAs help in combating muscle soreness.
Best BCAA for Women
Calories are burned, muscles are broken down and then rebuild stronger and leaner. Many women tend to overlook or are simply not aware of some special nutrients that can optimize training and fitness results. To maximize your effors and post-training recovery for good results, the answer lies in essential amino acids – BCAAs. Based on various trustable sites on the web, here are three of the most selling branched Chain Amino Acids athletes, and bodybuilders are going for.
1- IdealLean BCAAs for Women
– IdealLean BCAAs amplifies weight loss with its IdealLoss Fat Loss Blend.
– Contains cocount powder and additional amino L-Citrulline and L-Glutamine to take workout recovery, results and hydration to the next level.
– Has 0 Calories/Sugars/Carbs
More information about IdealLean BCAAs.
2. Optimum Nutritional BCAA
– This supplement is aimed at both men and women
– It os a product of one of the most trusted names in fitness industry- Optimum Nutrition
– It costs about $25 for 40 serving
– Comes in different flavors
More information about Optimum Nutritional BCAA.
3. BCAA Energy
– Supports muscle tissue development, recovery, and lean body mass
– Contains high levels of BCAAs and natural eneraizers along with sero sugar and carbs
– 5G BCAAs
– Improved recovery
More information about BCAA Energy.
BCAAs Side Effects
Branched Chain Amino Acids are safer when taken as per the guidance of a nutritionist or health professional. Side effects are known to occur and may include fatigue and loss of coordination. These acids should be used cautiously before or during activities particularly when performance depends on motor coordination. Patients with Amyotrophic Lateral Sclerosis are advised to keep off the use of BCAAs due to its resultant lung failure. Research also points our that oversuse of BCAAs may lead to seizures and some levels of mental and physical retardation.
Conclusion
In consideration of the BCAAs advantages, it is evident they can be so beneficial when coupled with regular exercise. BCAAs give one an edge on their training and recovery, placing one on a fast track to attaining fitness goals. BCAAs are considered to be the perfect supplementation for people looking to put on mass and at the same time cut down and shred body fat while maintaining muscle. BCAAs are essential to ingest on a daily basis, but many protein sources, such as eggs and meat, already have BCAAs. Supplementation may be mecessary for people with insufficient high protein intake. They should be taken 20-30 minutes before training, to accelerate muscle protein synthesis and thus minimize muscle loss.
