Branched Chain Amino Acids benefits:
- Energy production.
- Fat burning.
- Muscle growth.
BCAAs (branched chain amino acids) are made up of these 3 aminos:
BCAA powder is one of the top 3 supplements taken regularly by amateur and professional strength and bodybuilding athletes.
Read about Branched-Chain Amino Acids at Wikipedia.
BCAA Bodybuilding Dosage*
- 3-6 g per day taken in powder or capsule form.
- Take BCAA supplements before and after workouts for best results.
I take about 3 grams Branched Chain Amino Acid powder before AND after every workout to be sure my muscles have the necessary building blocks to recover and get BIGGER!
Here are a couple products available on Amazon that I have used:
What do BCAAs do?
- BCAAs Leucine, Isoleucine and Valine and are one of the highest rated bodybuilding supplements.
- These three essential amino acids (supplied by diet) are crucial for anti-catabolic and anabolic effects.
- Leucine actually “switches on” protein synthesis, starting the muscle growth process.
- Minimize muscle tissue breakdown during exercise.
- Keeps muscles in an anabolic state which is necessary for growth.
BCAAs, when combined with Glutamine have been found to increase testosterone by lowering cortisol levels.
Recent research on the Essential Branched Chain Amino Acids has shown them to be one of the crucial keys to adding muscle mass, close behind protein and creatine!
Leucine supplements are also available since leucine is considered the most important amino acid for muscle growth.
Studies have shown that those who supplement with BCAAs may note increased body fat loss and maintenance of lean muscle mass. Bodybuilders typically take BCAAs in capsule form, although many of the better quality protein supplements contain large quantities of BCAAs.
BCAA supplements are relatively inexpensive so you do not want to skimp on these! I currently take 3 grams in powder form, before and after each workout. I consider this an extremely critical supplement if you want maximum muscle growth!
What are Branched Chain Amino Acids?
Branched-chain amino acids (BCAA) consist of three of the essential amino acids, specifically: leucine, isoleucine, and valine. These BCAAs are body (therefore are considered essential to the diet). BCAAs are found in many animal and plant foods and are popular dietary supplements, especially for bodybuilders and strength training athletes.
BCAA Health Benefits
BCAAs are used as a fuel source for muscle tissue during times of stress or trauma. A bodybuilding workout is a time of stress when BCAAs are very important. BCAAs are also effective in preventing catabolism (the breakdown of muscle for energy), while encouraging protein synthesis. Due to these attributes, BCAAs are given to victims of severe burns or serious trauma.
Your body needs amino acids in order to build proteins for many important functions. Out of around 80 amino acids that exist in nature, the human body requires 20 of them for good health and proper body function. There are essential amino acids (which the body cannot manufacture and must get through food), and non-essential amino acids (which the body can produce if the diet provides insufficient amounts).
List of Essential and non essential amino acids:
Here are the 9 essential amino acids:
Here are the 11 non-essential amino acids:
- Asperatic acid
- Glutamic acid
Amino acids are a basic need for health and proper function of the human body. Amino acids are used to produce muscle tissue, neurotransmitters, hormones and other fluids. Amino acids are also essential for the proper growth maintenance and function of organs, glands, muscles, skin, hair, and even nails.
Protein found in animal foods such as meat, fish, poultry and dairy products are considered “complete” proteins, simply because they contain all 9 of the essential amino acids. Protein from plant sources is considered incomplete, meaning that one or more of the essential amino acids is missing. Soybeans are the only exception.
If the body does not have essential amino acids available from the diet when they are needed, it will break down muscle tissue for energy. Bodybuilders and athletes who are looking to build muscle and strength muscle must consume complete proteins with every meal, preferably 4 to 6 meals per day to support increased muscle production.
Recommendations on protein consumption vary based upon individual differences and goals. A general recommendation for regular individuals is to consume 0.4 grams of protein per pound of body weight, while athletes and bodybuilders may need up to 1.0 – 1.5 grams of protein per pound of body weight.
Be sure to get plenty of BCAA leucine, isoleucine and valine in your daily diet for maximum bodybuilding results.
*Dosages are only general recommendations. Always check with your Physician and product label before taking any supplement or medication.