The hundreds of different proteins in the human body are made up of just twenty different amino acids. And only nine of these twenty are essential and have to be obtained through a proper diet. Also, this is because they are not produced in your body.
Some of the important proteins among these nine are the branched-chain amino acids (BCAAs); you can include them in your diet by adding BCAA powder, a supplement available in the market. They are also found in meat, eggs, dairy products, etc. Besides, you can include BCAAs in your diet in different ways, but for people who are aiming to build good body mass and exercise daily, the powder form is the best option.
This article will list the benefits of including BCAAs in your diet.
- Improves Muscle Growth
The BCAA leucine activates and stimulates muscle protein synthesis, and this process helps muscles grow. Also, a certain amount of BCAA supplement before a workout or sports practice will undoubtedly help you gain muscle mass. People who are trying to build body mass or athletes who want to increase their muscle strength use this supplement religiously, and they include this protein supplement in their everyday diet for best results.
- Reduces Muscles Soreness
People usually feel soreness after a workout, and this develops after 12 to 24 hours after exercise. And the supplement helps in reducing the soreness by assisting the muscles in repairing and healing faster. Besides, the soreness usually lasts up to 72 hours, but with the help of this supplement, you can reduce this period.
- Helps With Exercise Fatigue
Muscles use stored BCAA during exercise, and thus the BCAA level in blood decreases, resulting in an increase in tryptophan in your brain. The tryptophan is then converted to serotonin, a chemical that contributes to the development of fatigue during exercise. So, the supplement works well to minimise exercise-induced fatigue, and the fatigue depends on the intensity and duration of the workout session as well as the environmental conditions.
- Prevents Muscle Wasting
The supplement prevents wasting or the over breakdown of muscles. And although muscle protein always breaks and rebuild itself (known as synthesising), there must be a balance between the breakdown and rebuilding process, and when the breakdown increases or the rebuilding capacity decreases, muscle wasting happens.
Besides, muscle wasting is also a sign of cancer, infection, aging, etc., and the BCAA supplement can be utilised to help with (or even prevent) this.
- Good for People With Liver Disease
People with encephalopathy benefit when they add BCAA supplements to their diet. Moreover, the issues of liver cirrhosis can be minimised by the usage of this supplement regularly. There are many studies about the effect of BCAA protein on liver conditions, and they have found positive results. And, that is the reason why dietitians prefer this supplement over Whey protein.
So, it would help if you consumed food items rich in this protein, and there are both vegetarian and non-vegetarian food on the list. Even so, depending solely on a supplement for protein is not a good idea, as protein-rich food is always a staple to your healthy diet.
Along with BCAA powder, you can have food items rich in protein, and some of which are:
- Chicken breast
- Soy protein powder
- Canned tuna
- Turkey breast
- Parmesan cheese
- Greek yogurt
If you add these food items to your daily diet, the improvement in your muscle mass can be seen in a few weeks. And with the daily consumption of supplements, your body will gain mass and strength (based on your diet, exercise and discipline). But, always consult with your doctor or dietitian before you start your regular intake of BCAA supplements to ensure ideal utilisation.