By Previnex®
Our bodies have 20 total amino acids. Nine of them are essential nutrients, and three of those nine—Leucine, Isoleucine, and Valine—are called branched-chain amino acids (BCAAs). Alongside other aromatic amino acids, these three account for 35% of the total amino acids in your body. “Branched-chain” refers to the chemical structure of the individual amino acid—their structure features a side chain with multiple branches. Unlike other amino acids, BCAAs are broken down in the muscle rather than the liver, allowing them to play a large role in muscle health and recovery. High-quality muscle health supplements (like Muscle Health PLUS) should have BCAAs to aid in overall muscle health and recovery. Let’s dive into the benefits of BCAAs.
What Are the Benefits of Branched-Chain Amino Acids?
BCAAs provide a wide range of advantages, notably easing exercise induced muscle damage, bolstering the immune system, and accelerating recovery. By enhancing amino acid metabolism, they curb soreness and improve rebound time. Synergistic blends that include whey protein or balanced amino acid mixtures amplify these effects.
Branched-chain amino acids may help reduce fatigue during and after physical activity. In a study that looked at the effects of BCAAs on muscle and central fatigue during incremental exercise, it was found that oral intake of BCAAs had a positive effect on long-distance runners’ performance. It suggested that, for example, 20g of BCAAs dissolved in 400 ml of water with 200 ml of strawberry juice approximately one hour before exercise increased time to exhaustion after physical activity. This is most likely due to the reduction in plasma serotonin concentration, which delays central fatigue. The results of the study showed that ingesting BCAAs one hour before exercise increased time to exhaustion, proving that BCAAs play a crucial part in energy expenditure and preservation during exercise. Another study found that participants reported up to 7-15% less fatigue when given BCAAs during exercise than those who were given a placebo.
BCAAs can also reduce muscle soreness following exercise. One way they do this is by lowering the blood levels of enzymes in your muscles that are related to muscle damage. Some studies show that participants given BCAA supplements rated their soreness following exercise as much as 33% lower than those who took a placebo. Other studies also showed that those who took BCAAs had up to 20% better performance when repeating the strength training 24-48 hours later—one reason Muscle Health PLUS delivers comprehensive amino acid mixtures.
Increased muscle mass is another potential benefit of BCAAs, as they activate enzymes responsible for building muscle. One study showed that those who consumed a beverage with 5.6 grams of BCAAs after a resistance training workout had a 22% greater increase in muscle protein synthesis than those who drank a placebo. Protein synthesis is the process by which cells create proteins. As it relates to muscle health, this is when your body builds and repairs muscle tissue, turning amino acids into muscle protein. However, it’s important to note that to see the best results, your muscles need all nine essential amino acids to grow. (Lucky for you, Muscle Health PLUS has all nine!)
Are There Any Risks to Taking BCAAs?
Branched-chain amino acids are considered generally safe with few side effects or risks. If you do experience side effects, however, they are relatively mild nausea, pain, or headaches. Risks are only associated with those who are recovering from surgery, those with chronic alcoholism, or those with branched-chain ketoaciduria. Additionally, BCAAs are not recommended for those who are pregnant or breastfeeding, so please discuss at length with your healthcare provider if you are, or if you are taking diabetes medication, parkinson’s medication, corticosteroids, thyroid hormone, or Proglycem.
When it comes to kidney function and BCAAs, there is conflicting evidence. However, research suggests that BCAAs may actually benefit kidney function. But those with kidney disease may experience higher levels of kidney stress after taking high doses of BCAAs. Generally speaking, however, BCAAs may actually provide protective effects against kidney damage, and can benefit kidney function thanks to BCAAs’ ability to improve protein synthesis. Ultimately, if there are any concerns, it’s best to discuss your particular situation with a healthcare provider.
What Are the Pros and Cons of BCAAs?
There are more pros than cons when it comes to taking BCAAs. They are incredibly beneficial for your muscle health, especially when combined with the other six essential amino acids. BCAAs may have drawbacks, in particular in the case of excessive intake and high levels. But when taken properly, BCAAs have a positive impact on your health.
BCAAs are most helpful for those working on their muscle health and working to build muscle. Additionally, they are beneficial for those with liver disease or who are elderly, as they can help prevent muscle loss and improve liver function. BCAAs can help those with cirrhosis, as well, due to their ability to reduce liver enzyme activity and enhance serum albumin levels.
Is it Okay to Take BCAAs Every Day?
Yes. Daily consumption of 5–20 g is considered safe and effective for protecting skeletal muscle. Most studies show that 5-20 grams of BCAAs per day is safe and recommended. It’s important to discuss any changes or additions to your supplements with your healthcare provider!
Conclusion
Branched-chain amino acids are a crucial piece of muscle health, growth, and recovery, as are all six other essential amino acids. Muscle Health PLUS contains high-quality, clinically effective ingredients. It combines creatine monohydrate, myHMB®, BCAAs, essential amino acids, and AstraGin® to create an all-inclusive muscle health supplement designed to help your body reduce muscle breakdown, increase lean muscle mass, boost protein synthesis, and enhance strength. Ready to take your muscle health to the next level? Grab Muscle Health PLUS today!
