BCAA’s – Branch Chain Amino Acids
If you read yesterday’s post on Essential Amino Acids you will see that from those 9 EAA’s 3 of those are BCAA’s.
What does that even mean? – Leucine, Isoleucine, Valine (the 3 BCAA’s) support the muscle protein synthesis (MPS) process. And supress muscle protein breakdown (MPB)
Other benefits from getting in your BCAA’s
Reduce fatigue during exercise
Can help with reduce inflammation after exercise
Support immunity
Do you need to immediately go out and start taking this as a supplement?
Hell no, not if you get a sufficient amount of protein throughout the day from whole protein food sources and protein powders. There is NO research to support the benefits of supplementing BCAA’s for MPS when comparing to getting it from food. If you are Vegan and keen to build muscle, there is some research to suggest if you are not getting BCAA’s from food sources then taking the supplement may be an advantage to you.
The best ways to get your BCAAs – Good quality meats, dairy, soy products such as tofu, quinoa and lentils and of course protein powders.
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