Branched-chain amino acid (BCAA) supplements have become popular over the past few years. Let's examine this supplement a little bit
The most common claim for BCAA is increased muscle hypertrophy. BCAA consists of three essential amino acids, leucine, isoleucine and valine. There is evidence from cell and animal studies that BCAA is effective for stimulation of muscle protein synthesis and inhibition of muscle breakdown, but evidence for the effectiveness of BCAA for muscle hypertrophy in humans is weak or equivocal.
In humans who exercise, BCAA' It has been observed that it stimulates muscle protein synthesis. This stimulation is often the justification for recommending BCAAs to those seeking “hypertrophy.” But the real question is how effective are BCAAs in stimulating muscle protein synthesis for increased hypertrophy? The answer is that the data for BCAA's potential to improve muscle hypertrophy are not convincing in studies conducted in healthy, young weight training athletes.
20 essential amino acids are needed for protein production. Nine of these cannot be produced in the body and must be obtained externally through foods/supplements. BCAAs alone are not sufficient to stimulate muscle protein synthesis in the absence of other essential amino acids. For this reason, it has been determined that the result is better when BCAAs are taken with all the necessary amino acids, rather than alone, following resistance exercise. BCAAs consumed during training do not provide you with energy and hypertrophy.
One reason for using BCAAs is to alleviate muscle damage. Although there are studies showing that BCAAs reduce muscle soreness following exercise, there is no noticeable effect on muscle function. Therefore, given the modest reduction in muscle soreness and no effect on muscle function, it is unclear how useful BCAAs would be in recovery from intense exercise.
In summary, we do not recommend BCAAs alone to increase muscle building or alleviate muscle damage. There is not enough evidence for . Although BCAAs are nine essential amino acids, they provide the expected recovery and muscle gain results more clearly when taken together with essential amino acids. It has also been determined that for the most effective results in muscle hypertrophy, 3 grams of leucine in this group should be taken.
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