Are BCAAs Worth It

While working out in the gym, we see many people taking different kinds of supplements like BCAAs, Whey Protein, etc. Though many understand the value of whey protein, they still find themselves questioning Are BCAAs Really Worth It?

In this article, we are going to discuss different aspects of BCAAs, and if you should take them or not. Read on to know the real facts.

What Are BCAAs

Branched-chain amino acids are protein-related compounds that the human body produces naturally. These compounds may be marketed as nutritional supplements though they “should not be consumed as a substitute for protein but rather to enhance protein consumption.”

BCAAs are typically taken by individuals who are engaged in prolonged, repetitive workouts. They are also used by athletes in order to counteract muscle breakdown. Amino Acids are the building blocks of protein and muscle tissue.

BCAAs (Branched Chain Amino Acids), such as leucine, isoleucine, and valine, help provide the fuel for muscle building and repair. They also help the liver to remove the toxins that may be produced by exercise and amino acids

Common Usage: BCAAs may be used in any situation where the body is at risk of losing muscle mass. This may be caused by overtraining, starvation, or during periods of prolonged illness or immobilization.

What Do They Do

They help with post-workout recovery and muscle development. BCAAs help with muscle growth by decreasing muscle protein breakdown and stimulating muscle protein synthesis.

To begin, the purpose of taking BCAAs is to support muscle recovery and muscle growth. These three amino acids are also known as the “building blocks of protein,” and are found in all protein-based foods, such as eggs, chicken, or beef.

In addition, other benefits can include increased muscle mass, increased muscle strength, and an improved ability to cope with mental and physical stress.

Furthermore, by consuming a sufficient amount of BCAAs, a person could potentially reduce soreness and damage from a regular workout. In conclusion, taking BCAA supplements can provide a variety of benefits.

Are BCAAs Worth It

BCAAs are an essential part of any athlete’s diet for many reasons. Personally, I have found that they are helpful in reducing soreness after exercise, helping me stay leaner, and increasing my energy levels.

This is in addition to the fact that they are inexpensive and do not require a prescription, like most other supplements.

BCAAs are becoming increasingly fashionable with athletes and people trying to lose weight. For most people, BCAAs will be beneficial if they are taking them to prevent muscle protein breakdown.

While they may be most beneficial to bodybuilders, they may also help people trying to lose weight stay lean. With all the hype around this supplement, it’s tough not to want to jump on board and try them out.

What many people don’t know is that BCAA supplements are just as effective as whole proteins, but can cost less than 1% of the price. And the best part about the quality of BCAA supplements is that they just need to be taken with water to be effective.

One of the most common misconceptions about BCAA supplements is that they are only useful for bodybuilders. However, studies show that they may also help people who are looking to lose weight.

Are bcaas worth it

Why Do People Take BCAA Supplements?

BCAA Benefits

The benefits of BCAA amino acids in sports nutrition are well-known to athletes. These three supplements work in synergy to significantly improve performance in arduous physical activity, whether it be long-distance running, cycling, or sprinting.

BCAAs are important because they improve strength, endurance, and recovery. Muscle-building properties are also significant to athletes. The amino acids are helpful because they are necessary for protein synthesis after vigorous physical activity.

BCAAs are also crucial in preventing fatigue, allowing the athlete to exercise for a longer period of time. BCAAs are important for all levels of athletes, from amateur fitness buffs to professional athletes.

The benefits of taking BCAA’s include an increase in protein synthesis, increased amino acid uptake, increased anabolic rate, and increased strength and power. If you’re on a diet and want to maintain your muscle mass and strength, BCAA’s are a great supplement to take.

It can also help to protect against muscle catabolism. If you’re engaging in aerobic exercise and doing weight training, BCAAs can also assist with muscle growth and maintenance.

What Does The Science Say? Research And Studies Around BCAAs

It’s very easy to say that BCAA can do this, BCAA can do that, but how can you believe that. Where is the actual evidence? So, we have compiled a bit of research we found around BCAAs for you.

The Evidence

BCAAs Effect On Muscle Soreness – There are many studies that look upon the muscle damage and tissue tear one faces after a tough workout. These studies found that drinking BCAA supplements have helped lowering down their muscle protein breakdown along with levels of creatine kinase.

You can refer to studies like Mcnaughton(2000), Howatson et al(2012) & Coombes and Maclean et al(1994).

There was another study, Shimomura et al.2010, which depicted that people who took their BCAA supplements suffered less muscle soreness after their leg training sessions as compared to the placebo people.

BCAAs Effect On Exercise Performance – There was a study done over college-going students while them being the most active population. Half of the students were given BCAAs and the other half a simple placebo drink.

Their exercise fatigue was looked upon while they cycled until exhaustion and couldn’t cycle anymore. The conclusion was that the serotonin levels were less in people with BCAA supplementation. And Serotonin has a major role to play in inducing exercise fatigue.

This proves the fact that BCAAs help improves exercise performance.

BCAAs Effect On Muscle Growth- According to the study, Jacksman et al. 2017, the people who were taking 5.6g of BCAAs after their workouts had a much larger increase in muscle protein synthesis than the ones with the placebo drink.

Whitard et al 2014 say that muscle protein activation is better when you drink a whey protein shake than a BCAA drink. This is due to the fact that whey protein has a large range of nutrients in it which help protein synthesis in different ways.

Research on BCAAs

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6384501/

Are BCAAs Worth The Money?

I find BCAAs worth the money because they can help with preventing muscle soreness and they help with muscle recovery. I think the idea of giving certain muscles enough time to recover so they can be stronger is very helpful, so it is worth the money.

Are BCAA Worth the Money? The question should be answered based on how much you are willing to spend on supplements. If you are looking for a supplement to enhance your performance, power, and speed during workouts longer than an hour, then BCAAs are worth the money.

However, if you are just looking for a supplement to increase muscle mass, then the answer will be no. My personal opinion is that BCAA is worth the money because it does just what it’s supposed to do.

BCAAs are an important supplement for anyone who works out at all. It can be used to reduce muscle fatigue, reduce exercise-related soreness, and reduce the likelihood of injury during exercise.

If The Results Are So Negligible/Minimal, Why Are So Many Athletes/Active People Supplementing With BCAAs?

While many athletes are convinced BCAAs are good for you, only two studies found small benefits for either preventing or treating muscle damage.

A study published in the Journal of the International Society of Sports Nutrition found that BCAA supplementation, combined with resistance training, can lead to increased muscle size and strength.

Researchers saw a significant increase in muscle activation after 12 weeks of BCAA supplementation. However, this effect was only seen in subjects under the age of 40.

A study published in Sports Medicine showed that BCAA use may be beneficial to athletes participating in intense training.

Best Ways To Use BCAAs

The best and the most popular way you can take your BCAA supplement is to take them while doing your workouts. BCAAs can help prevent your body from getting into a catabolic state when you take them in between your exercises.

A catabolic state is in which your muscle tissue starts rupturing down due to extensive training. Taking BCAAs Intra workout provides you with extra energy to do your workouts and pushing extra weight without feeling fatigued.

Many studies and research also show that BCAAs help with better recovery and lean muscle mass when you take them before and after your workouts. BCAAs are the amino acids available in whey protein which digest faster than the rest.

Read about the best time to take bcaa

Also, taking BCAAs with your meals can help you to have your protein synthesis rate high throughout the day. According to a study done at the University of Illinois, having BCAAs between meals was a really wholesome thing.

This helps to stimulate muscle protein synthesis to significant extents, which results in better muscle building.

Do I Really Need BCAAs?

It depends upon the kind of physical activity and the diet you have. If you are not an avid gym-goer or someone who does heavy workouts, you might not need BCAAs.

Also, if you are taking enough protein in your diet, then also, there’s no such need for BCAAs. BCAAs are only for people who want to attain better muscle-building results.

Athletes and Bodybuilders need BCAAs to get an edge in their muscle protein synthesis. BCAAs help them by improving their performance, muscle recovery, less soreness, lean muscle gain, and more energy in the workouts.

BCAAs Vs Whey Protein

As you must have learned by now, that BCAAs stands for Branched Chain Amino Acids. BCAAs constitute three essential amino acids, i.e., isoleucine, valine, and leucine.

On the other hand, whey protein is the powerhouse of energy and nutrients. It contains most of the contents which you get from a proper meal including sugar, carbohydrates, protein, vitamins, amino acids, and much more.

Whey Protein is a necessary supplement almost everybody needs, while BCAA is more like an add-on. Taking both BCAAs and Whey Protein together can provide you with a number of benefits.

Click here to read Do BCAAs Have Calories?

Final Takeaway

In the end, BCAAs are really worth it. There are many studies that back the BCAAs being helpful in muscle recovery and decrease in muscle damage. BCAAs can be a real game-changer if you include them in your daily diet.

They help protein to do its work better and at a faster pace.

However, if you are taking enough protein, then taking BCAAs might not be worth it. If calories don’t pose an issue, then it is always favorable to go for whey protein rather than BCAAs.

If you forgot this option by any chance, that you can take whey protein and BCAAs simultaneously. In this way, you can enjoy the benefits of BCAAs in between your workouts and meals; while getting the goodness of whey protein post-workout and other times.

 

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