A fit and muscular body is now increasingly a dream. Not a few who end up competing to do light to heavy exercise to build muscle mass. To support muscle building, some people even regularly take BCAA supplements. What exactly does this BCAA supplement do for your body?
What are BCAA supplements?
For those of you who like to go to the gym or like to exercise, you may be familiar with this supplement.
BCAA ( branched-chain amino acid ) supplements are sports supplements that support muscle protein formation and energy production.
BCAAs contain three essential amino acids, namely leucine, isoleucine, and valine. Amino acids are the smallest components of protein.
There are 20 types of amino acids that make up protein in your body. Not all amino acids are produced directly from the body.
Leucine, isoleucine, and valine are essential amino acids that cannot be produced by the body and must be obtained from food.
These three amino acids have chemical chains that branch to one side so they are categorized into the same group, namely BCAAs.
Both leucine, isoleucine, and valine work to increase muscle mass in the body.
That’s why many people use supplements that contain BCAAs to improve performance during exercise and build muscle.
Benefits of BCAA supplements for the body
Your body can’t make BCAAs on its own, so you need to get them from protein sources like meat, dairy, and nuts.
In addition to this method, you can also get BCAA intake by taking supplements.
Here are some of the functions of BCAAs for the body.
1. Increase muscle mass
Many people take supplements containing BCAAs with the aim of increasing muscle mass.
This supplement has been proven to increase muscle mass, especially if it contains more leucine than isoleucine and valine.
According to research, BCAAs can also activate enzymes important in muscle building.
This amino acid also increases the body’s ability to form protein and slows down the decline in protein mass that causes muscle damage.
2. Reduce muscle soreness after exercise
Consumption of BCAA supplements has been shown to reduce muscle soreness after exercise.
Numerous studies have shown that BCAAs slow down the breakdown of muscle protein and reduce levels of creatine kinase, two markers of muscle damage.
In another study, people who took BCAAs before squats experienced less muscle soreness than those who didn’t take these supplements.
In addition, their muscles are also more resistant to fatigue due to exercise.
3. Helps lose weight
Leucine can increase fat burning and balance blood sugar levels.
The content of leucine and isoleucine in BCAAs increases insulin production so that muscles can absorb more sugar without causing a spike in blood sugar.
Balanced and controlled blood sugar levels can prevent unwanted weight gain.
In this way, taking BCAA supplements can help those of you who want to reduce fat mass and lose weight.
4. Reduce fatigue after exercise
It’s normal to feel tired after a workout, but pay attention to how long it takes you to recover and get back to training.
Apparently, in addition to reducing pain, BCAA’s other function is to help reduce fatigue after exercise.
In a study published in the journal Applied Physiology, Nutrition, and Metabolism, consumption of BCAA supplements was shown to improve participants’ focus and performance.
Experts suspect that this is because BCAAs reduce fatigue that occurs during exercise.
5. Prevents loss of muscle mass
Protein in muscle is always being broken down and formed. The process of breaking down protein can take place more quickly if you don’t get the essential amino acids from food.
Over time, this can lead to a loss of muscle mass.
Therefore, you need to get the intake of BCAAs and other essential amino acids to restore the protein lost during exercise.
BCAA supplements can provide this need so that your muscle mass is maintained.
The rules for taking BCAA supplements
Keep in mind that not everyone needs to take BCAA supplements. You also don’t have to take this muscle-building supplement after every workout or regular workout.
The reason, most people can meet the needs of BCAA from food.
If you want to use BCAA supplements, you should consult your doctor or nutritionist first.
Everyone has different needs that really depend on body size and how strenuous an exercise program is.
How much BCAA intake is needed?
According to a recent study, men’s BCAA needs are 12 grams per day and women’s 9 grams per day.
You can meet this need by eating protein-rich foods. The highest sources of BCAAs include:
- Red meat,
- chicken breast,
- salmon,
- believes,
- cheese
- yogurt, dan
- milk.
However, athletes and people who frequently exercise vigorously have a greater need for BCAAs.
This group needs to take BCAA supplements because their daily diet is not enough to meet their needs.
Athletes and sports activists need to get a BCAA intake of 15-35 grams per day. This range is generally safe for people who do strenuous activities but is not recommended for those of you who only do light exercise.
When should you take BCAAs?
The best time to take BCAA supplements is before and/or after exercise.
Even so, people who want to increase their muscle mass can also take this supplement in the morning or before bed.
BCAAs are supplements that contain essential amino acids that play an important role in the formation and maintenance of muscle mass.
Before taking BCAA supplements, make sure that you understand their function and dosage. Also, adjust to your needs so as to get the best results.