THE TOP 5 REASONS TO DRINK BCAAS EVERY SINGLE DAY
Time to read 4 min
Time to read 4 min
Let’s start at the top. You’ve probably heard of amino acids; if not, we’ll give you a recap.
There are 20 amino acids that your body needs to function properly, and most of them can be produced by your body itself. Of those 20, there are nine that are considered essential that the body cannot produce. These have to come from your diet or through supplements.
Of those nine essential amino acids, three have a chain in their molecular structure that branches off to the side. These are called branched-chain amino acids or BCAAs.
The three BCAAs are leucine, isoleucine and valine, and they make up a large portion of your body’s amino acids, especially in the muscles (Johnson, J et al. 2022).
Well, we’ve told you what they are. Now let’s tell you why you should take them every day.
It isn’t always easy to endure those arduous exercises and quad-killing leg days, and it’s no easy feat sticking to that extensive workout plan, but BCAAs can provide a solution.
While that caffeine-charged pre-workout may get you started, it’s still common to feel yourself fatiguing towards the end of your session. This is where BCAAs can be the point of difference.
BCAAs are versatile in nature and can be taken before, during and after training. Because of this, many people choose to use them as an intra-workout formula to replenish them during training. Your muscles use BCAAs during exercise, which causes the amount in your blood to decrease. This sparks an increase in tryptophan in your brain, which is converted to serotonin, which may contribute to fatigue during exercise (Van De Walle, G. 2022). Supplementing with BCAAs during training can help to delay this process, ensuring you still have adequate BCAA levels in your blood while you train.
As the building blocks of proteins, it almost goes without saying that BCAAs can play a role in muscle growth.
Leucine activates a specific pathway in the body that stimulates muscle protein synthesis, which is how muscle growth is facilitated. Whey protein contains all of the essential amino acids required to build muscle, and BCAAs can help to increase muscle protein synthesis to a more optimal level (Van De Walle, G. 2022).
If you frequent the gym and often refuel after a session with your favourite whey protein, adding BCAAs to your routine can help you optimise the benefits and improve your muscle growth.
Just like your favourite protein supplement, BCAAs can help your muscles recover after training.
BCAAs can help you reduce muscle soreness after training, so if your legs feel like jelly after you’ve killed them with calf raises, you might want to pick up a tub of BCAAs. One of the ways they can reduce muscle soreness and enhance your recovery is by lowering the blood levels of creatine kinase and lactate dehydrogenase, which are related to muscle damage. This can improve the quality of your recovery and provide protection against muscle damage (Petre, A. 2021).
If your gym goals include weight loss, you’re in luck because BCAAs can help with that!
Branched-chain amino acids can support weight loss while also working to prevent weight gain. BCAAs can help you eliminate unwanted body fat by boosting your metabolism, which can lead to increased fat burning. Additionally, BCAAs can help to reduce appetite and increase muscle mass (Azhar, M. 2022).
BCAAs play a role in energy production during exercise and can be used as an alternative energy source during training. Isoleucine and valine, in particular, are effective at enhancing energy production while regulating your blood sugar levels (Petre, A. 2021).
When sugar is not used as an energy source, lactic acid is restricted from production, which can allow you to maintain exercise performance. Your body uses amino acids as a source of energy, with valine, leucine and isoleucine all providing benefits in energy production and fatigue delay (Mooney, R. 2023). Additionally, BCAAs can serve as a source of energy during extended periods of exercise and are most effective when glucose (your muscles’ primary energy source) becomes low (McCulloch, M. 2021).
BCAAs are one of the most versatile supplements you can take, and they are effective before, during and after working out.
BCAA levels peak in your blood within 30 minutes of consumption, but studies are yet to decide the most effective time to take them.
Using them as fuel while working out is common and may help to support endurance during training. Other studies have shown that taking BCAAs before exercise can help to reduce muscle soreness after exercise (McCulloch, M. 2021). Overall, the research on when to take BCAAs is still unclear, so you may want to experiment with what works best for you when taking BCAAs.
Not sure where to get started? If you’re looking for the best BCAAs to support you, you can shop our range of BCAA supplements here. Personally, our team recommend Xtend BCAAs for a healthy dose of BCAAs + electrolytes to support your training.
Don’t overlook the value of BCAAs. From muscle recovery and growth to energy and weight loss, BCAAs are one of the most versatile and practical formulas on the market. If you’re looking for a daily drink that is refreshing and delicious, grab yourself some BCAAs and don’t look back.
If you need help finding the right BCAAs to support your training and health, visit us in-store or reach out online, and our friendly team can help you find the right products.
Johnson, J et al. 2022, ‘9 of the best BCAA supplements’, Medical News Today, accessed 31 March 2023, https://www.medicalnewstoday.com/articles/best-bcaa
Van De Walle, G. 2022, ‘5 Proven Benefits of BCAAs (Branched-Chain Amino Acids), Healthline, accessed 31 March 2023, https://www.healthline.com/nutrition/benefits-of-bcaa
Petre, A. 2021, ‘BCAA Benefits: A Review of Branched-Chain Amino Acids’, Healthline, accessed 31 March 2023, https://www.healthline.com/nutrition/bcaa
Azhar, M. 2022, ‘5 Incredible Benefits of BCAA for Weight Loss!’ Marham, accessed 31 March 2023, https://www.marham.pk/healthblog/benefits-of-bcaa-for-weight-loss/#:~:text=BCAAs%20are%20a%20great%20option,and%20increase%20gradually%20as%20needed.
Mooney, R. 2023, ‘Should I Take BCAA for Faster Muscle Recovery?’ Health News, accessed 31 March 2023, https://healthnews.com/nutrition/vitamins-and-supplements/should-i-take-bcaa-for-faster-muscle-recovery/
McCulloch, M. 2021, ‘When Should You Take BCAAs?’ Healthline, accessed 31 March 2023, https://www.healthline.com/nutrition/when-to-take-bcaa