There are 9 essential amino acids that the human body cannot manufacture and therefore are consumed through food or a dietary supplement. Of these essential amino acids, leucine, isoleucine and valine are the 3 that play a key role in muscle development because they are metabolized by the muscle and not by the liver. They are therefore used both to build new proteins but also as a source of energy.
Here are the main benefits associated with these 3 crucial amino acids called BCAAs:
BCAAs improve protein synthesis
BCAAs are known to increase protein synthesis. Combining BCAAs with strength training promotes maximum protein synthesis. Another benefit of BCAAs is that if you take a break and stop training due to injury or lack of time, increasing your BCAA intake will minimize muscle loss. In addition, BCAAs stimulate protein synthesis in the muscles even in the absence of physical exercise. Preserving muscle tissue keeps your metabolism high and limits fat gain during periods of inactivity. They therefore support both muscle growth and the maintenance of mass during prolonged rest phases.
BCAAs help burn fat
Leucine is, according to researchers, the determining amino acid for muscle definition, increasing energy expenditure and fat burning.
Isoleucine and valine improve glucose tolerance, thereby optimizing basal metabolism.
BCAAs increase performance and reduce muscle fatigue
The reduction of fatigue and the improvement of performance are one of the major advantages induced by BCAA supplementation. There are two mechanisms by which BCAAs boost athletic performance:
First, BCAAs can be used as energy to maintain ATP (Adenosine Triphosphate, energy molecule) levels during strenuous exercise. They also increase the body’s ability to use fat as an energy source.
Secondly, BCAAs protect the nervous system from fatigue by inhibiting tryptophan uptake in the brain. This is used to produce serotonin, increasing fatigue and muscle relaxation.
BCAAs help minimize body aches and increase training frequency
Another study on athletic men concluded that taking BCAAs before and after an intensive weight training session significantly reduced body aches, men who took BCAAs retained 33% more strength after their session compared to placebo group.
BCAAs therefore preserve the integrity of muscle fibers and reduce post-workout fatigue, allowing more intensive and frequent sessions.
Thereby, the regular use of a dietary supplement based on BCAA provides the body with high quality essential amino acids to achieve optimal muscle development while promoting recoverya decisive aspect for progressing in your favorite sport.
Also to read
The best BCAAs according to your goals