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BCAA (branched chain amino acids) are a group of three essential amino acids: leucine, isoleucine and valine.

BCAA supplements are commonly taken in order to boost muscle growth and enhance exercise performance. They may also help with weight loss and reduce fatigue after exercise.

BCAAs consist of three essential amino acids:

Leucine

Isoleucine

Valine

These amino acids are grouped together because they are the only three amino acid to have a chain that branches off to one side.

Their molecular structure looks like this:👇🏼

BCAAs are considered essential because, unlike non-essential amino acids, your body cannot make them. Therefore, it is essential to get them from your diet.

How Do Branched-Chain Amino Acids Work?

BCAAs make up a large chunk of the body's total amino acid pool.

Together, they represent around 35–40% of all essential amino acids present in your body and 14–18% of those found in your muscles.

Contrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. Because of this, they are thought to play a role in energy production during exercise..

BCAAs play several other roles in your body too. First, your body can use them as building blocks for protein and muscle.

They may also be involved in regulating your blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream.. BCAAs may help reduce the fatigue you feel during exercise by reducing the production of serotonin in your brain.

Out of the three, leucine is thought have the biggest impact on your body's capacity to build muscle proteins.

Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels,

(BCAA Supplements Reduce Muscle Soreness)👇🏼

BCAAs may also help your muscles feel less sore after exercise.

One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. This may improve recovery and provide some protection against muscle damage.

Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises.

However, effects may vary based on your gender or the total protein content of your diet.

BCAAs May Enhance Weight Loss👇🏼

Branched-chain amino acids may help prevent weight gain and enhance fat loss.

If you're attempting to lose weight, BCAAs may help your body get rid of unwanted fat more effectively.

Competitive wrestlers consuming a high-protein, calorie-restricted diet supplemented with BCAAs lost 3.5 more pounds (1.6 kg) than those given a soy protein supplement over the 19-day study period

Average daily intakes of 5–12 grams of BCAAs are probably sufficient for most people, and can be easily met through diet alone. Athletes may benefit from supplements with 10–20 grams of BCAAs per day.

The FOODS with the highest amounts include;

Meat, poultry and fish: 3–4.5 grams per 3 oz (84 grams)

Beans and lentils: 2.5–3 grams per cup

Milk: 2 grams per cup (237 ml)

Tofu and tempeh: 0.9 to 2.3 grams per 3 oz (84 grams)

Cheese: 1.4 grams per 1 oz (28 grams)

Eggs: 1.3 grams per large egg

Pumpkin seeds: About 1 gram per 1 oz (28 grams)

Quinoa: 1 gram per cup.

Nuts: 0.7–1 gram per 1 oz (28 grams),

depending on the variety.

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