Add BCAAs to Your Supplement Regime

Adding Branched Chain Amino Acids (BCAAs) to your supplement regimen can be helpful in your efforts to gain muscle and recover after workouts - especially when consumed during exercise.

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Here are 5 proven benefits of BCAAs from Healthline...

  1. Increase muscle growth - In one study, people who consumed a drink with 5.6 grams of BCAAs after their strength workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.3

    BCAAs play an important role in building muscle. But keep in mind, your muscles require all the essential amino acids for the best results. 

  2. Decrease muscle soreness - Supplementing with BCAAs may decrease muscle soreness by reducing damage in exercised muscles. 

    This soreness - delayed onset muscle soreness (DOMS) - typically develops 12 to 24 hours after exercise and can last up to 72 hours. DOMS is still being studied, but researchers believe it’s the result of tiny tears in the muscles after exercise.

    BCAAs have been shown to decrease muscle damage, potentially reducing the length and severity of delayed onset muscle soreness.

  3. Reduce exercise fatigue - BCAAs may be useful in decreasing exercise-induced fatigue, which can be perceived as an improved exercise performance. In two studies, participants who supplemented with BCAAs improved their mental focus during exercise, which is thought to result from the fatigue-reducing effect of BCAAs.

  4. Prevent muscle wasting - Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting. 

    In humans, BCAAs account for 35% of the essential amino acids found in muscle proteins. They account for 40% of the total amino acids required by your body.

    Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting (during and after exercise) to halt it or to slow its progression.

  5. Benefit people with liver disease - BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer. 

    Several studies have shown that taking BCAA supplements may offer protection against liver cancer in people with liver cirrhosis. As such, scientific authorities recommend these supplements as a nutritional intervention for liver disease to prevent complications.

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. "Essential" means they can’t be produced by your body and must be obtained from food.

BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.

They have also successfully been used in a hospital setting to prevent or slow muscle loss and to improve symptoms of liver disease.

Depending on your dietary habits, you may want to consider supplementing with BCAAs.

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