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What is BCAA?
BCAA: Branched Chain Amino Acids Branch chain amino acids (BCAAs) stand for the essential amino acids: leucine, isoleucine, and valine. They are called "branch chains" because of the branching chain in their structure. Together they represent the highest set of essential amino acids in blood (source: NCBI) (~35%) and in muscle (~16%, source: JN.com).
What are amino acids for?
Amino acids are heavily involved in the regulation of muscle mass, and the highest concentrations are found in animal protein sources. Muscle protein synthesis (leucine, isoleucine, and valine) Amino acids are beneficial to supplement plant-based diets (Source: JISSN). Amino acids are ideal for vitamin or mineral supplements to prevent or solve a deficiency.
In plant-based diets, BCAAs are supplemented to replace what is missing.
BCAAs - particularly leucine - are signaling molecules and building blocks for protein synthesis (Source: NCBI). Although the BCAAs can only stimulate signals in muscle, this increased signaling will not result in increased synthesis of other amino acids in the blood are not available. However, BCAAs may be the limiting factor for optimal muscle recovery and remodeling in plant-based diets after exercise (Source: JISSN).
How do BCAAs help with muscle recovery?
Our muscles are constantly in motion, a combination of breakdown and production. The BCAAs are the most critical factors for an accelerated production or protein synthesis response. BCAA supplementation may promote muscle growth and recovery over time (Source: JISSN).
How do BCAAs help with exercise fatigue?
Supplements with BCAAs can prevent a drop in amino acids in the blood during exercise (Source: NCBI). This drop would usually send tryptophan (another essential amino acid) to the brain, followed by serotonin production. This is believed to contribute to fatigue during exercise (Source: NCBI). In aerobic exercises, such as cycling or team sports (soccer), BCAA supplementation appears to preserve cognition in the later stages of exercise and reduce mental fatigue. (Source: NCBI)