Contents:
- Medical Video: BCAA Supplements - What Are BCAA's And How Do They Work? | GuruMann Review
- What are BCAA supplements?
- What are the benefits of BCAA supplements?
- 1. Increase muscle mass
- 2. Reduces muscle pain after exercise
- 3. Helps to lose weight
- How do you take BCAA supplements?
Medical Video: BCAA Supplements - What Are BCAA's And How Do They Work? | GuruMann Review
Many men and women today want to have a good body and large muscle mass. Not surprisingly, many people are competing to exercise from mild to severe intensity to form muscles. To support muscle formation, some people also deliberately consume BCAA supplements. What is that?
What are BCAA supplements?
BCAA Supplements (branched-chain amino acid) is a supplement that contains three essential amino acids, namely leucine, isoleucine, and valine. All three of these nutrients you usually get from consuming food sources of protein, such as meat, milk and dairy products, and nuts.
Those of you who like to go to the gym or like to exercise, you might be familiar with this supplement. Many people use this supplement to improve performance during exercise and to build muscle.
What are the benefits of BCAA supplements?
The body cannot produce BCAA by itself, so you need to consume foods or supplements that contain BCAA. BCAAs are needed to produce energy when the glycogen reserves in your body run out. This condition often occurs when you do strenuous exercise, so consumption of BCAA food or supplements is needed.
Some of the benefits of BCAA supplements are:
1. Increase muscle mass
Many people take supplements containing BCAA with the aim of increasing muscle mass. Yes, BCAAs are proven to increase muscle mass, especially if they contain more leucine than isoleucine and valine. Apparently, leucine has the most important role in muscle formation.
According to research, BCAAs are also proven to activate enzymes that are responsible for muscle formation. BCAA can increase the body's ability to synthesize protein for muscle formation and also reduce protein degradation (muscle damage).
2. Reduces muscle pain after exercise
BCAA consumption before or after exercise is proven to reduce muscle pain that you feel after exercise. This is done by BCAA by reducing the levels of creatine kinase and lactate dehydrogenase enzymes, which are associated with muscle damage. In this way, BCAA can speed up recovery and protect you from muscle damage.
In addition, BCAA can also help reduce fatigue after exercising. Research shows that BCAAs can increase resistance to fatigue and help you save energy stored in muscles.
3. Helps to lose weight
Leucine can also help increase fat burning and balance blood sugar levels. The content of leucine and isoleucine in BCAA supplements can increase insulin production, so the muscles can absorb more sugar and then lower your blood sugar levels. Balanced blood sugar levels can prevent you from gaining weight. In this way, consuming BCAA can help you lose weight.
How do you take BCAA supplements?
Not everyone needs to take BCAA supplements. In fact, BCAA supplements are not needed every time you do exercise or exercise. This is because you can still fulfill BCAA needs from food.
BCAA needs are influenced by a number of factors, such as body size and exercise intensity. According to the latest research, healthy adults are advised to get a minimum BCAA of 9 grams per day for women and a minimum of 12 grams per day for men. These BCAA needs can be fulfilled only by eating protein sources.
However, for athletes and people who do strenuous exercise, BCAA needs can be slightly larger. So, maybe they need to take BCAA supplements. Taking BCAA supplements of 15-35 grams per day is generally safe and does not cause side effects in most people.
The best time to take BCAA supplements is before and / or after exercise. Some people who want to increase their muscle mass can also take this supplement in the morning or before going to bed.
