(Branched-Chain Amino Acids) are essential amino acids that play a crucial role in muscle growth, recovery, and performance. Here’s a comprehensive overview:
What are BCAAs?
BCAAs consist of three essential amino acids:
- Leucine
- Isoleucine
- Valine
Benefits:
- Muscle growth and recovery: BCAAs stimulate protein synthesis and reduce muscle damage.
- Reduced muscle soreness (DOMS): BCAAs alleviate delayed onset muscle soreness after exercise.
- Increased endurance: BCAAs help regulate fatigue and improve athletic performance.
- Weight loss: BCAAs may aid in weight loss by preserving muscle mass.
- Improved mental focus: BCAAs can enhance cognitive function and reduce mental fatigue.
When to take BCAAs:
1. Pre-workout: 15-30 minutes before exercise.
2. Intra-workout: During prolonged exercise (>60 minutes).
3. Post-workout: Within 30-60 minutes after exercise.
4. Before bed: To aid in overnight recovery.
Dosage:
1. Typical dose: 5-10 grams per serving.
2. Athletes: 10-20 grams per serving.
Comparison with other supplements:
1. Whey protein: BCAAs are more targeted for muscle recovery, while whey protein provides overall protein support.
2. Amino acid supplements: BCAAs are a subset of essential amino acids.
Foods rich in BCAAs:
1. Lean meats (chicken, turkey, fish)
2. Eggs
3. Dairy (milk, cheese, yogurt)
4. Legumes (lentils, chickpeas)
5. Nuts and seeds (almonds, chia seeds)