All you need to know about BCAA: Sources, Benefits, And Side Effects
Introduction
BCAA is the protein supplement that has taken the fitness industry by storm over the past few years.
Want to know everything about this magic bodybuilding supplement BCAA? Then you are on the right page.
BCAAs are three of the most important branched-chain amino acids, leucine, isoleucine, and valine. These amino acids are really unique and they perform many critical metabolic functions. They come with ample health benefits, such as building muscles, supporting the overall growth of the body, and even burning fat.
Let’s take a closer look to know everything about the BCAA to find out how they work and their ample health benefits and how you should take this supplement.
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What is Amino Acid?
Amino acids are the building blocks of proteins. These are a type of organic compound that is made with at least one amine (-NH2) and carboxyl (-COOH) functional group. Along with another element side chain. This side chain is specific to each amino acid. To build proteins, the amino acids are connected with each other through peptide bonds. Synthesis of hormones, neurotransmitters the amino acids are necessary.
Now, to grow and perform essential functions, our body needs 23 different amino acids. Now though all of these 23 amino acids are important for your health, only nine amino acids are essential. These amino acids are histidine, leucine, isoleucine, lysine, methionine, valine, phenylalanine, threonine, and tryptophan. Our body cannot make these essential amino acids, therefore, you need …
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What Is BCAA or Branched Chain Amino Acid?
Branched-chain amino acids or BCAAs are those amino acids that have a carbon-containing aliphatic side chain. Amongst the above-mentioned nine essential amino acids, three branched-chain amino acids are very important for mammals, leucine, isoleucine, and valine.
BCAAs come with many natural food sources such as animal proteins, milk, egg, soybeans, quinoa, etc. These branched-chain amino acids come with several physiological and metabolic roles. They promote protein synthesis, increase the oxidation of fatty acids, and boost the signalling pathways. They also help in normal brain function.
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Natural Food Sources of BCAA
Branched-chain amino acids or BCAAs are the main building blocks of protein. Leucine, isoleucine, and valine, these BCAAs are usually found in a variety of foods. Though these are mostly found in animal protein, some plant proteins like lentils and pulses are also filled with these.
Chicken and Fish
Naturally chicken and fish contain a large number of essential amino acids. The fish and chicken protein contain a significant quantity of leucine and isoleucine. These two BCAAs are the main components of any dietary protein. Leucine is the most important factor in building proteins, thus necessary for gaining muscle mass.
Eggs
The egg white contains albumin protein. Albumin is filled with BCAAs. Also, a trace amount of BCAAs is also found in the egg yolk. But you need to cook the egg properly to get the benefits.
Quinoa
Quinoa is one of the best animal sources of this three essential BCAAs. Most importantly quinoa has way more lysine than any type of rice or wheat. Also, quinoa contains a huge number of proteins and fibre. Thus, it is not only healthier but also fills you up quickly.
Lentils
Lentils usually come with a huge number of health benefits and thus we incorporate them into our daily diet. Almost all type of lentils contains each one of the nine essential amino acids that you need to grow the human body. Usually, these lentils and pulses provide almost 0.2 g of leucine and 0.1 g of isoleucine per ounce serving.
Soybeans
Just like lentils, soybeans also come with all of the nine essential amino acids. Usually, soybean can isolate 18% of branched-chain amino acids or BCAAs. The only con of soybeans is that the leucine content of this is not so great. But it contains amounts of isoleucine and valine.
Brown Rice
Cooked brown rice has five grams of protein in a cup. It contains all of the essential amino acids except for lysine. Brown rice has full muscle-building ability if you can consume it after proper weight training.
Nuts and Beans
Nuts like almonds and cashew are great sources of proteins and thus amino acids. The BCAAs can stabilize blood sugar and also boost energy. Some nuts like walnuts, brazil nuts, and peanuts come with ample amounts of valine and leucine that help to secret oxytocin thus enhancing mood.
Milk
Healthier milk options like low-fat milk, cheese, sour cream, and yoghurt are some healthy sources of BCAAs. Milk comes with 0.2 g of leucine, 0.1 g of isoleucine, and 0.1 g of valine per ounce serving.
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Sources of Foods
Food Sources | Serving Quantity | Quantity of BCAAs |
Chicken | 100 g | 5.88 g |
Beef | 100 g | 6.8 g |
Soybeans | 100 g | 5.5 g |
Whey Protein Supplements | 100 g | 5.5 g |
Tuna | 100 g | 5.2 g |
Eggs | 2 eggs | 3.25 g |
Salmon | 100 g | 4.9 g |
Turkey | 100 g | 4.6 g |
Cheese | 50 g | 4.5 g |
Yogurt | 150 g | 2.1 g |
Milk | 200 ml | 2.2 g |
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Benefits of BCAA
BCAA or branched-chain amino acids have become very popular among athletes and bodybuilders. These are essential for their effect on muscle growth and cell regeneration. BCAAs also have various other health benefits as well.
1. Increase Muscle Health
BCAAs can increase muscle growth thus these branched-chain amino acids improve muscle health. The most important branched-chain amino acid leucine activates the key enzymes that are essential for protein synthesis. Also, the leucine amino acid helps in the initiation of translation.
Translation: Translation is the procedure of protein synthesis or creating proteins in the body.
2. Reduces Muscle Fatigue
Intaking BCAAs in your diet regularly helps you to reduce the fatigue caused by exercise and to improve muscle endurance. Branched-chain amino acids boost energy metabolism and lower muscle damage by reducing lactate dehydrogenase and lactate kinase. You should intake enough BCAAs with your diet or consume BCAA supplements regularly. Make sure to not to consume 8-10 grams of BCAA a day without consulting a doctor
3. Decreases Mental Fatigue
BCAA reduces perceived mental fatigue by suppressing the production of serotonin. The serotonin hormone gives the brain the signal of fatigue and asks it to stop. BCAAs suppress serotonin production and increase oxytocin production. Oxytocin is the ‘love hormone’ that is important for your overall mental and physical well-being.
4. Helps to Burn Fats
If you are attempting to lose weight and gain muscle mass then these BCAAs can help you out. BCAA helps to burn fats and increase lean muscle mass by boosting the metabolic rate of the body. Branched-chain amino acids help to increase resting energy expenditure (REE). BCAAs allow lipolytic hormone production.
5. Beneficial for Liver Diseases
Branched-chain amino acids or BCAAs can help those who have liver-related diseases, like cirrhosis or any chronic liver problems like hepatic encephalopathy. BCAAs also save you from liver cancer in people suffering from cirrhosis. Therefore, always consume a balanced diet that includes a proper amount of BCAAs.
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Side Effects of BCAA Supplements
Usually, the branched-chain amino acids or BCAAs are completely free of any side effects. There are some side effects known to occur such as sudden muscle fatigue or problems in coordination. But all of these problems can be resolved after your body gets accustomed to the BCAAs.
Also Read: 10 Best BCAA in India
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Recommended Dosage of BCAA
BCAA Dosage for Women
Exercise Type | Dosage |
Normal Gym Schedule | 3-5 g per day |
Rigorous Training | 12 g per day |
BCAA Dosage for Men
Exercise Type | Dosage |
Normal Gym Schedule | 10-12 g per day |
Rigorous Training | 15-20 g per day |
BCAA Dosage for Bodybuilding
Leucine | 16 mg/kg body weight |
Isoleucine | 10 mg/kg body weight |
Valine | 16 g/kg bodyweight |
BCAA Dosage for Weight Loss
BCAA works wonders in your body and tends to reduce hunger, therefore, reducing body fat. For weight loss, you need to consume 4-6 g of BCAA powder per serving.
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Risk of BCAAs
Breastfeeding and Pregnant Women
Though the side effects of BCAA on any breastfeeding or pregnant woman are not noted. Still, to be on the safe side do not intake BCAA supplements if you are pregnant or lactating.
Children
BCAAs or Branched-chain amino acids are probably safe for kids. But always consult a doctor before giving these BCAA supplements to any children.
Surgery
BCAA can interact with blood sugar. Therefore, stop consuming BCAA supplements after any surgery for at least 2-3 months. Also, stop consuming these supplements 2 weeks prior to any surgery.
Also Read: 10 Best Creatine in India
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Bottom Line
Usually, the BCAA or the branched-chain amino acid supplements come with a ratio of 2:1:1. Where leucine content remains 50% and isoleucine and valine come in 25% portions. These branched-chain amino acids come with ample health benefits.
But if you are consuming enough BCAA per day from your natural foods, then consult a doctor before incorporating a supplement into your diet.
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