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Are BCAAS supplements effective?

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BCAAs are branched chain amino acids and are the building blocks of protein. There are 20 different amino acids that make up thousands of different proteins in the body. Nine of the 20 are considered essential meaning they cannot be made by the body: leucine, isoleucine and valine which is why we included these in our vegan aminos. 

So, is taking an amino supplement effective? Let’s check out some benefits of supplementing with BCAAs. 

1. Increase lean muscle growth

Leucine is mainly responsible for building lean muscle as it activates a certain pathway in the body that stimulates muscle protein synthesis. According to one study from PubMed, people who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.

It is important to note that your muscles do require all essential amino acids for optimal muscle growth so a diet rich in foods that contain all 9 essential amino acids is important. Foods such as eggs, meat, quinoa, hemp, spirulina, buckwheat and tofu contain all 9 essential amino acids. 

2. Minimizes muscle soreness

Several studies show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage.

In one study, people who supplemented with BCAAs before a squat exercise experienced reduced DOMS and muscle fatigue compared to the placebo group. Therefore, supplementing with BCAAs, especially before exercise, may speed up recovery time.

3. Reduces exercise fatigue

It’s normal to experience exercise fatigue when following a training program. How quickly you fatigue varies depending on many factors such as exercise intensity and duration and your nutrition and fitness level. 

In two studies, participants who supplemented with BCAAs improved their mental focus during exercise, which is thought to result from the fatigue-reducing effect of BCAAs. 

4. Prevent muscle breakdown

Muscle breakdown occurs when protein breakdown exceeds muscle protein synthesis. In humans, BCAAs account for 35% of the essential amino acids found in muscle proteins. They account for 40% of the total amino acids required by your body. It’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression. 

Several studies support the use of BCAA supplements for inhibiting muscle protein breakdown. This may improve health outcomes and quality of living in certain populations, such as the elderly and those with wasting diseases like cancer.

As you can see there are many incredible proven benefits to supplementing with an aminos supplement such as our Vegan Aminos!

References:

https://pubmed.ncbi.nlm.nih.gov/28638350/

https://pubmed.ncbi.nlm.nih.gov/7810616/

https://pubmed.ncbi.nlm.nih.gov/22569039/

https://pubmed.ncbi.nlm.nih.gov/11125767/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241904/

https://pubmed.ncbi.nlm.nih.gov/28934166/

https://pubmed.ncbi.nlm.nih.gov/22050133/

https://pubmed.ncbi.nlm.nih.gov/9124069/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2267397/

https://pubmed.ncbi.nlm.nih.gov/2174312/

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