BCAA’s – What Are Branched-Chain Amino Acids & It’s Benefits?

Branched Chain Amino Acids are a group of three essential amino acids from nine of them that includes leucine, isoleucine, and valine. Branched Chain is a chemical structure of these amino acids that people generally use for medicine. As essential amino acids are not made in the body itself, BCAA is taken from outside.

How Does BCAA Work?

Branched Chain Amino Acids enhance protein synthesis in the muscles that provide more protein in the muscles that help to reduce the breakdown of muscles in the body. These play an important role in various bodily functions as they fill a large part of amino acids in the body. There is around 35 to 45 percent of the BCAAs in the body wherein 14 to 18 percent of them are found in the muscles.

Unlike the many amino acids, these essential amino acids are broken down into muscles rather than life as they also play a role while doing exercises.

How does BCAA work in regulating Blood Sugar Levels?

It preserves the liver and stores sugar in muscles then it stimulates the cells by taking sugar from your bloodstream. Thus it regulates the blood sugar level.

How does BCAA work in Reducing Fatigue?

BCAA helps to limit the serotonin production in the brain. Due to production, we feel fatigued and exhausted after heavy training. Leucine is one of them that plays a very important role in enhancing the capacity of the body to develop the muscle protein so that the body is less exposed to fatigue.

The Sources of BCAAs:

 If you are looking for the sources that have BCAA in abundance, you should look for protein-rich food. Luckily we have a lot of foods which are a great source of protein.

• Plant-Based Sources: If you are vegan or vegetarian, there are some best plant-based foods which are great sources of protein as well as BCAAs that includes soy-based tofu, mock meats, seitan made from wheat gluten, tempeh and edamame made from soybean, lentils, beans, chickpeas, legume, nutritional yeast, teff, spelt, barley, farro, sorghum, einkorn, hempseed, chia seeds, flaxseeds, green peas, spirulina blue-green algae, quinoa, amaranth, and many more.
• Animal Based Sources: These animal-based foods are rich in protein and essential amino acids that are the building blocks of proteins. The body has to break protein down into amino acids for digestion. Some of the animal-based sources of protein are fish, eggs, red meat from deer and bison, poultry sources are quails, turkeys, and chickens, and others. You can also get the BCAAs from dairy products like milk, cheese, ghee, butter, and whey.
• BCAA Supplements: It is quite hard to carry all these sources with you when you are on frequent travel. Also, it takes a great time searching for the things that work on you. The other easy option is to have BCAA Supplement with you for your all essential amino acids needs. However, it is not a complete replacement of natural food but if you use it in your busy days this would help you to stay nourished.

What are the Benefits of BCAAs?

• Helps in reducing mental as well as physical fatigue while doing intense training.
• Shown improvements in athletic performances
• Improves muscle strength by reducing soreness. 
• Protects against muscle damage by limiting creatine kinase, enzymes, and lactate dehydrogenase.
• Lowers blood sugar level by increasing the usages of sugar by muscles from the blood.
• Increases muscle mass by activating enzymes that build the muscles. 
• Enhances the process of weight loss by converting fat into energy.
• Helps your liver as these do not break out in the liver. Also limits the possibility of fatty liver and failure.

Are BCAA Supplements Safe To Consume?

Branched Chain Amino Acids are safe to consume as they are essential amino acids. What really matters is the source of BCAA. If you are using BCAA Supplements you should take care of some precautions.

• However there is not enough information available but if you are a pregnant or breastfeeding mother, you should avoid taking the BCAA supplement. 
• Try to take supplements by mouth. If you’re thinking of giving it to a child, make sure he/ she is more than six months old. But before it, consult your doctor.
• In some medical conditions like amyotrophic lateral sclerosis, you should avoid BCAA Supplements.
• If you are a chronic alcoholic, BCAAs can be the cause of liver disease that leads to brain damage. So, avoid it and leave alcohol immediately.

Takeaway

Maybe these essential amino acids are three in numbers but have a plethora of benefits for the body to function properly especially decreasing muscle fatigue, soreness, and muscle building. Try to take all the nutrients from the natural sources but if you feel it hard to manage from food, inclining toward BCAA Supplements would be a guilt-free decision for you.