Role of BCAA in bodybuilding | Benefits of BCAA in bodybuilding : BCAA

 

Now a days BCAA is not that much uncommon for those who are engaged in physical activity more often. 

BCAA, stands for branch chain amino acid, it contains three essential amino acid :

• Leucine
• Isoleucine
• Valine

BCAA, considered as essential amino acids because your body not able to produce these amino acid within the body, you have to take through food or supplements. 

BCAA promotes the protein synthesis and turnover

BCCA supplements are commonly used by athletes and bodybuilders to enhance exercise performance and boost muscle growth. 

It also help weight loss and reduce the muscle fatigue after strenuous workout

In this article we will tell you about role of BCAA in a bodybuilding along with benefits of BCAA.

1. Help to reduce muscle fatigue

BCAAs may help to reduce mental and physical fatigue. 

Some studies have shown that consumption of BCAAs before one hour of workout increases the time of exhaustion.

One study found that, participant who consumed BCAAs during exercise shows 15% less fatigue than those participant who consumed placebo. 

2. It may increase muscle mass

Some research shows that BCAA help increase muscle mass because it activate enzymes which responsible for muscle mass growth. 

BCAA that contains higher amount of Leucine than other two essential amino acid (isoleucine and valine) has more chance of increasing muscle mass.

3. Reduces muscle soreness

 Its main key factor is to reduce muscle soreness after strenuous workout.  

BCAA lower the blood level of the enzymes which responsible for muscle damage due to which it increases the recovery period and protect muscle from getting damage.

4. It may promote weight loss

 BCAA also help in weight loss and prevent weight gain.

Studies shows that person who consume 15 grams of BCAA per day may have up to 30% lower risk of getting weight than those person who only consume 12 grams per day.

BCAA helps in fat loss and maintain muscle mass. 

Food from where you can get branched amino acids:

•  Lentils
• Whole wheat
• Pumpkin seeds
• Corn
• Whey protein
• Chicken 
• Fish
• Eggs
• Chickpeas
• Brown rice
  
• Milk
• Soy proteins
  

 

Also read

Know all about BCAA : Requirements, Benefits, Side effects, Rich BCCA foods

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