BCAA is a very known and foremost supplements for muscle-building, help to reduce muscle fatigue and soreness.Â
In this article we will tell you all about BCCA.
What is BCAA?
BCAA stands for Branched chain amino acids.Â
BCAA considered as an essential amino acids cause it contains three important amino acids which makes 40% of all the amino acids.
- Leucine
- Isoleucine
- Valine
How BCAA works?
BCAA supposed to represent around 30-40 of all essential amino acids that present in your body.Â
Most of the BCAAs are breakdown in the muscle and remaining one in liver, that's why they play a key role of energy production during exercise or workout. Â
BCAAs help reduce the fatigue by reducing the production of serotonin in your brain.
Daily requirements of BCAA
As we know BCAA contains three essential amino acid, so the Food and Nutrition Board of the U.S. Institute of Medicine set RDAs for these three amino acid, for leucine 42 mg/kg body weight/day to adults and older. for isoleuice 19 mg/kg body weight/ day and for Valine 24mg/kg body weight /day.Â
When you should consume BCAA
BCAA are most effective in post-workout or during the workout, its effect remains last 30-60 min of post consumption.Â
Consuming during the workout or post-workout is more effective because it helps to build and repair the damaged muscles.Â
Benefits of BCAA
- Prevent muscle wasting
- Improve muscle growth
- Reduce muscle fatigue
- Reduce muscle soreness after workout
- Improve muscle recovery
- Good for people who are suffering liver disease
- Improve exercise performance
- Help to gain lean muscle mass
Side effects of BCAA
BCAAs are mostly considered as safe either you are taking through IV or oral. there are some possible side effects when taken by mouth :
- Fatigue
- Loss of coordination
Food rich in BCAA
- Â Lentils
- Whole wheat
- Pumpkin seeds
- Corn
- Whey protein
- ChickenÂ
- Fish
- Eggs
- Chickpeas
- Brown rice
- Milk
- Soy proteinsÂ
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