Let's talk about BCAA.
BCAAs - Branched-chain amino acids are a group of three essential amino acids: leucine, isoleucine, and valine. Essential amino acids cannot be produced our bodies so we must get them through our diet or using supplements.
BCAAs has been shown to:
- Reduce muscle damage: BCAAs have been shown to be effective in reducing muscle damage, soreness, and fatigue after a workout. They can also help increase muscle protein synthesis, which is the process by which the body builds new muscle tissue.
- Help prevent fatigue & soreness: During intense exercise, the body can use up its stored glycogen and start breaking down muscle protein for energy. This can lead to muscle fatigue and soreness. However, taking BCAAs before or during a workout can help reduce the breakdown of muscle protein, leading to less muscle damage and soreness.
- Improve endurance: BCAAs can also help improve endurance performance by reducing fatigue and preserving muscle glycogen. They may also have a positive effect on mood and cognitive function during exercise.
Some side effects of taking BCAA might be:
- Taking high doses of BCAAs in the form of supplements can lead to digestive issues such as nausea, diarrhea, or stomach discomfort.
- BCAAs can interact with certain medications, particularly medications that affect blood sugar levels. If you are taking medications for diabetes or other metabolic conditions, it's essential to consult with a healthcare professional before using BCAAs.
- Some studies have suggested that high doses of BCAAs may impair insulin sensitivity in certain individuals, potentially affecting blood sugar regulation. This is particularly relevant to people with insulin resistance or diabetes.
- Taking BCAAs without considering the amino-acid balance may lead to an imbalance in the body, affecting protein synthesis and other metabolic processes.
Supplements should NEVER replace a healthy and varying diet.