Supplement: BCAA

Benefits of BCAA

  • helps you reduce fatigue and increase your endurance, study says;
  • activates pathways for enhanced protein production, research claims;
  • may elevate your mood and help you maintain sustained attention, according to the research;
  • helps keep muscle mass, scientists claim;
  • can help carry oxygen and speed up the healing processes, study supposes.

BCAA enables you to reduce fatigue and increase your endurance

BCAA can be a beneficial supplement to help you maintain higher energy for a longer time and reduce fatigue during exercises since muscles use BCAA during workouts. When you have low levels of this amino acid in your blood, your body starts producing more serotonin, making you tired. In turn, taking extra BCAA as a supplement can help you delay exhaustion and possibly increase your endurance.

Source: US National Library of Medicine: Effects of Oral Branched‐Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise

BCAA may elevate your mood and help you maintain sustained attention

Do you often feel depressed or anxious for no exact reason? Study claims that low BCAA levels in your blood can lead to depression and anxiety, so it’s better to ensure you have enough of it to avoid an unproductive mood. In addition, BCAA helps your body release tryptophan - an amino acid that works as a cofactor for serotonin, the hormone of happiness. Thus, high BCAA levels in your blood can be effective for elevating your mood. At the same time, it may improve your emotional processing, reaction time and help maintain sustained attention.

Source: National Library of Medicine: Chronic treatment with a tryptophan-rich protein hydrolysate improves emotional processing, mental energy levels, and reaction time in middle-aged women

BCAA helps keep muscle mass

If you lack protein in your diet, it may lead to muscle breakdown and is a symptom of malnutrition. Scientists claim that BCAA supplements help you delay this process since this nutrient makes up more than 30% of amino acids in your muscles. So if you want to keep muscle mass during fasting or diets, BCAA can be your safe and effective supplement for that purpose.

Source: US National Library of Medicine: Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise

What is BCAA?

BCAA is a supplement that includes three essential branched-chain amino acids isoleucine, valine, and leucine. They’re essential for maintaining your energy levels high and promoting protein metabolism for tissue repair. Leucine, for example, activates pathways for enhanced protein production. Isoleucine is present in red blood cells, helping them carry oxygen and speeding up the healing process. And valine, present in your muscle cells, stimulates muscle growth and repair. Your body can’t synthesize these amino acids, so you should get them with your diet or as a supplement.