5 Proven Benefits of BCAAs (Branched-Chain Amino Acids) > 자유게시판

Studies show that BCAAs may increase muscle growth, reduce soreness and fatigue, prevent muscle wasting, and support liver health. They are also found in a variety of food sources, including meat, eggs, and dairy products. There are 20 different amino acids that make up the thousands of different proteins in the human body. Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet. Of the nine essential amino acids, three are considered branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. "Branched-chain" refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat, and dairy products. They are also a popular dietary supplement sold primarily in powder form. Here are 5 proven benefits of BCAAs. One of the most popular uses of BCAAs is to increase muscle growth. Whey protein contains all of the essential amino acids needed to build muscle. BCAAs play an important role in building muscle.

However, your muscles require all of the essential amino acids for the best results. Some research suggests BCAAs can help decrease muscle soreness after a workout. It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new. BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS. Supplementing with BCAAs may decrease muscle soreness by reducing damage in exercised muscles. Just as BCAAs may help decrease muscle soreness from exercise, they may also help reduce exercise-induced fatigue. Everyone experiences fatigue and exhaustion from exercise at some point. Your muscles use BCAAs during exercise, causing levels in your blood to decrease. BCAAs can alter levels of certain chemicals in the brain, such as serotonin, which may be useful in decreasing exercise-induced fatigue. BCAAs can help prevent muscle wasting or breakdown. Muscle proteins are constantly broken down and rebuilt (synthesized).

Muscle wasting or breakdown occurs when protein breakdown exceeds muscle protein synthesis. In humans, BCAAs account for 35% of the essential amino acids found in muscle proteins. Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression. Several studies support the use of BCAA supplements for inhibiting muscle protein breakdown. Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting. BCAAs may offer health benefits for people with cirrhosis, a chronic disease in which the liver does not function properly. BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer. BCAAs are found in foods and whole protein supplements. Getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids. Fortunately, BCAAs are available in a variety of food sources. Consuming protein-rich foods will also provide you with other important nutrients that BCAA supplements lack. Many protein-rich foods contain high amounts of BCAAs. If you consume enough protein in your diet, BCAA supplements are unlikely to provide additional benefits.

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