If you’ve ever strolled down the supplement aisle of your local health store, you may have seen the term “BCAAs” plastered all over pre-workout supplement bottles. But what are BCAAs? Why are they so popular in the world of fitness and exercise? And what exactly are the benefits of taking them before a workout? Fear not, fitness enthusiasts! We’ll dive into everything you need about BCAAs and why they’re a staple in pre-workout supplements.
What are BCAAs?
First things first, let’s break down what BCAAs are. BCAAs are branched-chain amino acids, a group of three essential amino acids: leucine, Isoleucine, and valine. “Essential” means that our bodies cannot produce these amino acids independently, so we need to obtain them through our diet or supplements.
BCAAs are called “branched-chain” because their chemical structure includes a chain of carbon atoms with branches off to the sides. Leucine, Isoleucine, and valine are all found in high-protein foods such as meat, fish, eggs, and dairy. However, BCAAs can also be taken as supplements in powders, capsules, or pre-workout drinks.
Why are BCAAs in pre-workout supplements?
Now that we know BCAAs, let’s get to the juicy part: why are they included in pre-workout supplements? The answer lies in the unique properties of these three amino acids.
Leucine, in particular, has been shown to stimulate muscle protein synthesis (MPS), which is the process of building new muscle tissue. On the other hand, Isoleucine and valine help prevent muscle tissue breakdown during exercise. These three amino acids can help enhance exercise performance and promote muscle growth and recovery.
Taking BCAAs before a workout may boost your endurance, reduce muscle soreness, and enhance your body’s ability to build and repair muscle tissue. Some pre-workout supplements may also include other ingredients, such as caffeine or beta-alanine, that can further enhance athletic performance.
What are the benefits of taking BCAAs before a workout?
So, we know that BCAAs can help promote muscle growth and enhance exercise performance, but what are the specific benefits of taking them before a workout? Let’s take a closer look.
Increased enduranceBCAAs have been shown to increase endurance during exercise by reducing serotonin levels in the brain. Serotonin is a neurotransmitter that signals to the brain that the body is tired, which can decrease exercise performance. BCAAs can help you push harder and longer during your workout by reducing serotonin levels.
Reduced muscle sorenessDelayed onset muscle soreness (DOMS) is a common side effect of intense exercise, especially in the days following a workout. However, taking BCAAs before and after a workout may help reduce the severity and duration of DOMS. For example, one study found that taking BCAAs before and after squat exercises reduced muscle soreness by 33%
compared to a placebo.
Enhanced muscle growth and recoveryAs mentioned, BCAAs can help stimulate muscle protein synthesis and prevent muscle breakdown during exercise. This can lead to enhanced muscle growth and faster recovery between workouts. For example, one study found that taking BCAAs before and after resistance training increased muscle protein synthesis by 22% compared to a placebo.
Reduced fatigueIn addition to reducing serotonin levels, BCAAs can help reduce the levels of another neurotransmitter called tryptophan. Tryptophan is a precursor to serotonin, and high levels of tryptophan in the brain can lead to feelings of fatigue and mental fogginess. So by reducing tryptophan levels, BCAAs may help you feel more alert and focused during your workout.
Improved immune function
Intense exercise can temporarily suppress the immune system, leaving you more vulnerable to infections and illnesses. However, BCAAs may help boost immune function by increasing the production of white blood cells. This can help you stay healthy and avoid getting sick, even when pushing yourself to the limit during workouts.
What is the recommended daily amount of BCAAs?
So, now that we know all the fantastic benefits of BCAAs, how much should we take? The recommended daily amount of BCAAs varies depending on body weight, activity level, and fitness goals. However, a general guideline is consuming around 10-20 grams of BCAAs daily, either through your diet or supplements.
Most products contain around 5-10 grams of BCAAs per serving for pre-workout supplements. However, it’s important to note that consuming too many BCAAs can have adverse side effects, such as upset stomach or nausea. As with any supplement, following the recommended dosage and talking to your doctor before adding BCAAs is essential.
In conclusion, BCAAs are a group of essential amino acids that can help enhance exercise performance, promote muscle growth and recovery, and reduce muscle soreness and fatigue. By taking BCAAs before a workout, you can push harder, feel less sore, and build more muscle than you would otherwise. So, next time you consider a pre-workout supplement, check the label for those magical three letters: BCAAs. Your muscles will thank you!