BCAAs benefits like promoting muscle mass gains, regulating immunity, promoting healing and maintaining nervous system health, can be achieved by consuming foods with BCAAs or taking BCAA supplements.
BCAAs (or branched-chain amino acids) are found in various foods like meat, fish, chicken, turkey and eggs. They can also be found in the form of supplements as capsules, powder or liquid, which can be purchased in health food stores or online.
BCAAs contain 3 essential amino acids (leucine, isoleucine and valine), and be be indicated for athletes who train at a high intensity, or patients looking to losing weight or have a low-protein diet.
Health benefits
Taking BCAAs or consuming them can lead to health benefits such as:
1. Promoting muscle mass gain
Because they contain the amino acids leucine, valine and isoleucine, BCAAs provide energy to the muscles and increase the production of growth hormone, GH, promoting muscle mass gain.
In addition, BCAAs help improve physical performance, reduce fatigue and stimulate muscle recovery after exercise.
Although they are popularly known for promoting muscle mass gain, current scientific studies do not prove the benefits of BCAA supplements.
Also recommended: tuasaude.com/en2. Regulating immunity
The amino acids present in BCAAs help regulate the immune system, because they act in the production of other important amino acids to maintain the functions of antibodies and the body's inflammatory responses.
3. Facilitating healing
BCAA facilitates the healing of wounds and surgeries because it contains amino acids that act in the formation of new tissues, collagen and red blood cells, which are the blood cells that favor the production of energy by cells.
4. Maintaining nervous system health
BCAA helps maintain the functions of the nervous system, because the amino acid ARTICLE NOT FOUND IN EN: valine acts in the formation of neurotransmitters responsible for the nerve impulses that generate thoughts, emotions and commands for the body to move and function.
Can BCAAs lead to weight gain?
To date, there is no scientific evidence that BCAAs can make you gain or lose weight.
Foods rich in BCAA
Foods rich in BCAA are:
- Beef;
- Chicken;
- Fish;
- Eggs;
- Turkey;
- Milk and cheese.
Some plant-based foods such as nuts, seeds, tofu and lentils also contain moderate amounts of BCAA.
How to take BCAA supplements
In general, the indications for how to take BCAA supplements are:
1. BCAA capsules
3 to 5 g of BCAA in capsules, taken 1 to 2 times a day, with a glass of water or juice, shortly before, during or immediately after training.
It is important to remember that there is still no scientific evidence on the benefits of using BCAA supplements.
2. Injectable BCAAs
Injectable BCAA can be prescribed to be injected directly into the muscles.
However, injectable BCAAs should only be used as directed by a doctor.
3. BCAA powder
This type of supplement is usually taken by diluting 3 to 5 g of BCAA powder in 100 mL of water or juice, and drinking it shortly before, during or after training.
4. Liquid BCAA
Mix 30 mL of liquid BCAA with water or another beverage of your choice and drink part of it before and part of it right after training.
Possible side effects
BCAAs that are naturally found in foods do not cause side effects. However, BCAA supplements can cause stomach discomfort, nausea or vomiting.
Contraindications for BCAAs
People with maple syrup urine disease is a a rare hereditary disease characterized by a deficiency in the enzymes that metabolize leucine, isoleucine and valine. Therefore patients with a confirmed diagnosis should not take BCAAs.
Additionally, pregnant or breastfeeding women, as well as children and people with kidney problems should always consult their doctor before taking BCAA supplements.