Branched Chain Amino Acids (BCAAs):Leucine, Isoleucine and Valine
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| BCAAs (branched chain amino acids) Rating:**** Categories: Energy production, Fat Burning, Muscle Growth, Recovery. Explanation: The BCAAs are leucine, valine, and isoleucine. They are essential amino acids (supplied by diet), crucial for anticatabolic and anabolic effects. Bodybuilding Benefit: Studies have shown that those who take the BCAAs may note increased body fat loss and maintenance of lean muscle mass. Bodybuilders typically take BCAAs in capsule form, although many of the better quality protein supplements contain large quantities of BCAAs. Dosage: 3-6 g BCAAs per day. |
| What are Branched Chain Amino Acids? Branched-chain amino acids (BCAA) consist of three of the essential amino acids, specifically: leucine, isoleucine, and valine. These BCAAs are considered essential because they cannot be manufactured by the human body (therefore are considered essential to the diet). BCAAs are found in many animal and plant foods and are popular dietary supplements, especially for bodybuilders and strength training athletes. Health Benefits BCAAs are used as a fuel source for muscle tissue during times of stress or trauma. A bodybuilding workout is a time of stress when BCAAs are very important. BCAAs are also effective in preventing catabolism (the breakdown of muscle for energy), while encouraging protein synthesis. Due to these attributes, BCAAs are given to victims of severe burns or serious trauma. Branched-chain amino acids have become a very popular bodybuilding supplement as they help minimize muscle tissue breakdown during and after exercise, as well as assisting in keeping the muscle in an anabolic state (anabolic is a state of growth as opposed to catabolic, which is a state of breakdown). |
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Your body needs amino acids in order to build proteins for many important functions. Out of around 80 amino acids that exist in nature, the human body requires 20 of them for good health and proper body function. There are essential amino acids(which the body cannot manufacture and must get through food), and non-essential amino acids(which the body can produce if the diet provides insufficient amounts). Essential and non essential amino acids These are the 9 essential amino acids:
These are the 11 non-essential amino acids:
Amino acids are a basic need for health and proper function of the human body. Amino acids are used to produce muscle tissue, neurotransmitters, hormones and other fluids. Amino acids are also essential for the proper growth maintenance and function of organs, glands, muscles, skin, hair, and even nails. Protein found in animal foods such as meat, fish, poultry and dairy products are considered “complete” proteins, simply because they contain all 9 of the essential amino acids. Protein from plant sources is considered incomplete, meaning that one or more of the essential amino acids is missing. Soybeans are the only exception. If the body does not have essential amino acids available from the diet when they are needed, it will break down muscle tissue for energy. Bodybuilders and athletes who are looking to build muscle and strength muscle must consume complete proteins with every meal, preferably 4 to 6 meals per day to support increased muscle production. Recommendations on protein consumption vary based upon individual differences and goals. A general recommendation for regular individuals is to consume 0.4 grams of protein per pound of body weight, while athletes and bodybuilders may need up to 1.0 – 1.5 grams of protein per pound of body weight. |
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