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BCAA: The Secret to Making Your Workouts More Effective
Paula Gallagher on
Are you working out, but are not seeing results? Are you looking for something to give you that extra push in your workouts? BCAA (branched chain amino acids) may be what you may need to add to your workouts.
First, what are BCAAs? Amino acids are the building blocks of proteins, and the human body needs them for various functions such as muscle building and tissue repair. Out of the 20 different amino acids the body requires, there are three called branched chain amino acids: leucine, isoleucine, and valine. These three amino acids are called "branched chain" because of their chemical structure, and they are essential to muscle building.
Benefits of BCAAs
Reduced Muscle Fatigue
One of the main benefits of BCAAs is that they can help reduce muscle fatigue. We all know that feeling of fatigue in our muscles during a workout, and it can be discouraging. However, studies have shown that BCAAs can help reduce this feeling and improve endurance during prolonged exercise. This is because BCAAs increase the rate of protein synthesis in the muscles, which leads to less fatigue.
Faster Muscle Recovery
Another benefit of BCAAs is that they can help with muscle recovery. During an intense workout, our muscle fibers may experience microtears, and BCAAs aid in the repair process by providing the necessary protein building blocks to promote muscle recovery and growth. This translates to a faster recovery time and more efficient muscle growth.
Weight Loss
When we work out, our body breaks down amino acids from our muscles for energy, which can lead to muscle loss. Since BCAAs stimulate protein synthesis in the muscle, they help preserve lean muscle mass, allowing you to burn fat instead of muscle. This is especially beneficial during calorie-deficit diets, where muscle preservation is essential for maintaining a healthy metabolism.
Support Muscle Growth
Lastly, BCAAs can also increase protein synthesis within the body, which leads to increased muscle growth. Leucine, in particular, is known to activate muscle protein synthesis, and adding BCAAs to your diet can give you the extra push you need to build the muscle mass you want.
Sources of BCAAs
Good sources of BCAA are lean meats, egg whites, and dairy products. But you can also supplement with a quality product such as Pathway Cleanfit™ BCAA powder. This water-soluble formula of BCAAs, glutamine and B vitamins mixes easily into water for maximum absorption.
When Should You Take BCAAs?
Benefits of Taking BCAA Supplements Before a Workout
Boost your endurance and reduce fatigue by consuming BCAAs before your workout. Studies show that these essential amino acids reach their peak levels in your bloodstream 30 minutes post-consumption, making this an ideal time to consume them. BCAAs also act as an additional energy source during long workouts, providing your muscles with fuel after your glucose reserves have been depleted.
Benefits of Taking BCAA Supplements After a Workout
Maximize muscle building and minimize muscle breakdown by taking BCAAs after your workout. These supplements are easily absorbed into your body, and by consuming them after your workout, you can reduce the onset of delayed muscle soreness. Additionally, BCAAs promote muscle repair, and when combined with protein, they give your muscles the jump-start they need to heal properly.
In conclusion, BCAAs have numerous benefits that make them a valuable addition to your workout routine. They help reduce muscle fatigue, aid in muscle recovery, preserve lean muscle mass during weight loss, and are even an essential building block for muscle growth. Incorporating BCAAs into your diet is an easy and effective way to take your workouts to the next level, improve muscle health, and get the results you want.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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