10 Benefits of BCAA's
BCAA's Enhance Muscle Protein Synthesis
BCAA's are well known for triggering protein synthesis. Combining BCAA's with resistance exercise results in maximal protein synthesis because they both trigger something called the mTORC1 signalling pathway that is essential for muscle building. The BCAA's along with Alanine, Aspartate and Glutamate are all taken into muscle tissue for energy. It is suggested that muscle is designed to burn BCAA's for energy during exercise, making a large pool essential for performance. Another great benefit of BCAA's is that if you have to take time off from training due to injury, a need for a break, or lack of time, increasing your BCAA intake will minimize muscle loss. In addition because BCAA's trigger protein synthesis even in the absence of exercise the preservation of lean muscle tissue can keep metabolism up and help prevent fat gain when inactive.
Leucine-Enriched BCAA's Equalize Muscle Building Between Old & Young
The BCAA Leucine can increase protein synthesis by as much as 145% when you take it after strength training. For older people, Leucine intake with the other BCAA's is paramount. As you age, creating a muscle-building environment in the body is important, but hard to do. Activation of protein synthesis is impaired, dropping off after age 35. This decreased muscle-building effect along with a tendency to eat less dietary protein with aging are the primary contributors to muscle loss and sarcopenia. Leucine-enriched BCAA's (40% Leucine) are a "cure" for this because they have been shown to elevate and prolong protein synthesis even in older people in a dose dependent manner after resistance training.
BCAA's Increase Fat Burning and Can Support Fat Loss
Surveys show that people with a higher BCAA intake in their diets have less body fat, more muscle, and better body composition. Research shows Leucine is the magic bullet for leanness, although only in conjunction with other BCAA's, a Leucine enriched mixture is best. Isoleucine improves glucose tolerance, while Leucine increases energy expenditure and fat oxidation. Greater fat mobilization allows for a more flexible metabolism, which can enable fat loss from a combination of training and diet. In review of the role that the essential amino acids play in body composition, scientists wrote that the BCAA's appear to have unique obesity reducing effects because they decrease food intake and body weight by increasing the gene signalling of muscle building pathways.
BCAA's Support Hormone Balance During Intense Training
BCAA's support hormone balance which plays a role in an athlete's ability to respond to extreme training loads. A study that tested the effect of taking BCAA's for 3 weeks followed by a week of high-intensity resistance training found that compared to a placebo group, the BCAA group had higher testosterone and lower cortisol. In addition they also had lower inflammation indicating that they were responding to the training loan effectively. Participants who received the BCAA drink recovered much more quickly than those in the placebo trail and had a lower fatigue score.
BCAA's May Improve Strength Development with Training
Taking BCAA supplementations with a protein supplementation has been found to lead to greater strength development in conjunction with strength training. A diet rich in amino acids from multiple sources including meat, eggs, protein powders, and BCAA supplements for maximizing strength results from training.
BCAA's Enhance Endurance Performance and Decrease Fatigue
Reducing fatigue and improving endurance performance is the clinical trial area where BCAA's perform most impressively. There are two mechanisms via which BCAA's improve performance. BCAA's can be burned as energy to maintain energy levels during glycogen depleting exercise. BCAA's may also enhance the body's ability to burn fat, increasing the accessible energy pool. BCAA's prevent central fatigue of the nervous system by inhibiting uptake of tryptophan into the brain. Tryptophan is used to make serotonin in the brain, increasing tiredness and fatigue. Scientists who study the limits of human performance believe that the real limiting factor in performance is when the brain tells you "I'm done".
BCAA's Decrease Muscle Soreness & DOMS for Greater Training Frequency
A series of studies on both trained and untrained individuals show that BCAA's are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise. A point of steady stream of essential amino acids hitting the blood as the reason BCAA's were so effective in recovery. BCAA's are the gem of workout supplements because by preserving the integrity of muscle fibers and reduce post workout soreness, so you can train at a higher intensity more frequently.
BCAA's Prevent Muscle Loss During Long Duration Exercise
In addition to improving endurance performance, BCAA's prevent muscle loss during ultra endurance exercise. It was found that trained athletes who performed a 24 hour long exercise trial that included 12 cycles of running, cycling and kayaking experienced significant muscle protein degradation and had evidence of metabolic stress linked with muscle damage. There was a pronounced drop in plasma levels of BCAA's over the exercise trial which is linked with muscle loss. By providing simultaneous nutritional support with BCAA's or a high BCAA containing protein will prevent catabolism by improving the overall energy burning pool so that amino acids aren't released from muscle tissue.
BCAA's Improve Endocrine Health & May Reduce Diabetes Risk
The BCAA Isoleucine improves glucose tolerance on its own, and the whole trio of BCAA's can support endocrine sensitivity and metabolic rate for improved body composition. A recent study found that the individuals who were in a weight loss trial who lost the most weight had the greatest improvements in endocrine sensitivity and the highest BCAA levels. One thing that should be noted is that diabetics have dysfunctional BCAA metabolism and taking BCAA's elevates endocrine, so they should not be used as a treatment for diabetes. Naturally, diabetics should focus on achieving optimal body composition through diet and exercise and work with their doctor to cure diabetes.
BCAA's Correlate with Longevity and Are Therapeutic
BCAA's are used in medicine to treat liver disease, prevent muscle loss with aging, and reduce mortality risk with cancer. In addition to being therapeutic, BCAA's have an anti-aging effect because they increase the formation of new mitochondria. In a review on BCAA's and human health, scientists write that BCAA's behave as evolutionary conserved modulators of lifespan, meaning they will help you live longer if you get enough of them.