First of everything, hello! I’ve been busy with some personal goals and family so it really took me so long to drop some lines in my blog.
Today i want to share you why i recommend BCAA for my female clients and why i personally love it.
First of all, if you have read my previous posts on how hard it was for me to gain weights, BCAA helped me so much back in the days i took personal training session. My PT recommended it, and she told me how it helps to nourish my muscles and to help sustaining my muscles during and after workout. I personally not a big fan of Fitness Supplement, because remembering my health history, i was not sure on how it will impact my body systems.
What is BCAA?
Branch Chained Amino Acids…
That’s what it stands for. But that’s a mouthful so we’ll stick to BCAAs or amino acids for short.
Usually consumed in the form of a powder which is added to water to create a translucent liquid, gym-goers can be seen downing BCAAs pre-, during and post-workouts, and also sipping throughout the day. Even during your OFF Training day, you can still consume it to helps your muscle recover and sustain it.
But what are they for? And do you really need them?
Three of the nine essential amino acids are called branched-chain amino acids (BCAAs). These are leucine, isoleucine and valine. They account for approximately 35% of essential amino acids in muscle proteins.
Proteins are made from long strings of molecules called amino acids.
Amino acids do various things:
- Build cells and repair tissue
- Create energy
- Form antibodies
- Take part in the enzyme and hormonal system
- Build RNA and DNA
- Carry oxygen throughout the body
Amino acids are needed to build muscle, red blood cells, and hundreds of other molecules. The human body can produce all but nine of these, which you have to get through your diet or supplementation. You can get them from eating protein or taking amino acid supplements.
The group of nine aminos the body can’t produce are called essential amino acids. These include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine, and valine.
BCAAs can be oxidised in skeletal muscle, whereas other essential amino acids are catabolised (broken down) mainly in the liver.
Exercise greatly increases energy expenditure and promotes oxidation of BCAAs in the muscles, therefore supplementation can be helpful for those who wish to maintain or increase muscle mass.
The branched-chain amino acid, leucine, is particularly special as it has been shown that when taken orally, it promotes muscle protein-synthesis (creation of muscle protein).
Source : https://www.myprotein.com/sports-nutrition/leucine-peptides/10921923.html
What are BCAAs supposed to do?
The idea behind BCAAs is that they will help build muscle, prolong exercise capacity and spike muscle protein synthesis (due to the leucine in particular).
Branched-chain amino acids are rapidly depleted from the muscles when training. Taking them pre-workout and/or during your session can delay fatigue. Taking them post-workout, or with a post-workout meal, will lower muscle damage and feed the muscles faster to keep you in an anabolic state.
Source : BodyBuilding.Com
Many fitness fanatics swear (this include myself) by BCAAs, sipping them throughout the day, during workouts and after a heavy gym session.
BCAA over Protein?
BCAAs are made up of three of the nine essential amino acids: leucine, isoleucine and valine – they account for approximately 35 per cent of essential amino acids in muscle protein. How much can six weeks of weight training change your body?
“Protein itself is made up of around 20-22 amino acids, nine of which are classed as ‘essential’ because we can’t make them in the body,” MyProtein registered nutritionist Jenny Blow explained to The Independent.
“We therefore need to get these nine amino acids from protein sources in the diet. We can make the non-essential amino acids in the body. BCAAs can be broken down in muscle, whereas the other essential amino acids are broken down mainly in the liver.”
Whilst protein shakes are made to be consumed post workout to help repair muscle fibres, BCAAs can be consumed throughout the day to give your muscles a constant supply of amino acids.
BCAAs are useful because they contain no carbohydrates or fats, unlike protein shakes: “So if you’re on a calorie deficit or fat loss plan and you want to increase lean muscle mass, you can boost your essential amino acid intake with no extra added calories.”
What Brand should i choose?
I currently drink bpi BCAA, before that i use FITMISS by Muscle Pharm BCAA
but as for my read, EXTEND BCAA by SCIVIATION is by far a very popular brand and sold out really fast. It is mainly because it contains more in 1 serving than other brand. Extend has 7g BCAA and BPI Has only 5 g per serving. With a Plus Scivation Xtend has a higher BCAA content and immunity-boosting glutamine. It’s not just more effective for workouts—it will also protect your body!
But, again, it is completely up to you and your BUDGET of course. I’m happy with Bpi for now:)
IS it REALLY WORK?
to me Yes, i’ve been training harder than i’ve ever done before for the past 2 weeks. my body recovers really well, i do still experience soreness, but my sleeping quality is never been better. On A Plus side, my size is dropping while maintaining my weight. In the name of weight lift, we transformed the extra fats to muscles. I have experienced less soreness, more energy, more strength by the next training.