6 Benefits of Protein Powder and Food Sources

Branched-chain amino acids (BCAAs) are three of the nine essential amino acids necessary for survival. These include leucine, isoleucine and valine.

Since your body does not produce BCAAs, you must get them from foods or supplements. Most people consume adequate amounts of BCAAs through a balanced diet.

Claims that BCAAs can increase muscle mass and exercise performance have made them popular among athletes and those looking for ways to increase their fitness. Although BCAA supplements are safe for most people, they should be used with caution.

This article explains how BCAAs affect your body, how you can increase them, and how they can help. It also includes side effects, warnings, and pros and cons of adding to normal BCAA levels.

Effects of BCAA on the Body

Amino acids are the “building blocks” of proteins that are essential for the growth of healthy muscles, skin, hair, blood, bones and more. Amino acids also affect metabolism.

Branched-chain amino acids are named this way because of their chemical structure. Unlike other amino acids, which are broken down in your liver, BCCAs are broken down in muscle tissue.

BCAAs stimulate protein synthesis and ultimately stimulate an anabolic response (the process by which your muscles repair and grow in response to the stress of exercise).

Branched-chain amino acids also convert to glucose more easily during exercise than other types of amino acids. Your body uses glucose for energy.

These responses can help improve exercise performance, build muscle mass, and improve exercise recovery.

BCAA Foods

You can increase your BCAA intake by consuming a protein-rich diet. BCAA foods include:

• Steak
• Poultry
• Salmon, tuna and other fish
• Eggs
• Dairy products such as milk, cheese and yogurt
• Nuts and seeds
• peanut butter
• quinoa
• Soy products such as tofu and tempeh
• Legumes, including beans, lentils and peas

Powder and Supplements

BCAA powder and oral supplements are available as over-the-counter products. Formulations vary by manufacturer and specific product. A typical formulation is leucine, isoleucine, and valine in a 2 to 1 to 1 ratio. There is no set value for BCAA intake.

BCAA supplements are often consumed by athletes and people participating in regular, moderate physical activity at various levels of exercise. It is generally safe for most healthy individuals to take daily. It is recommended to take BCAAs before or after training to get the best benefits.

6 Benefits of Consuming More BCAAs

Here are six benefits of BCAAs:

Reducing Muscle Pain

Research shows that BCAAs can reduce delayed-onset muscle soreness (DOMS), which is muscle soreness that occurs 12 to 24 hours after exercise. Supplementing with BCAAs before exercise can reduce post-exercise muscle soreness and speed up recovery time.

In a systematic review, researchers reported that muscle damage was limited with daily BCAA supplementation of no more than 200 milligrams per kilogram of body weight (mg/kg) for more than 10 days and started at least seven days before performing damaging exercise.

Stimulation of Muscle Growth

Researchers reported evidence that BCAAs stimulated 22% more muscle protein synthesis (the process involved in building muscle) when used after resistance exercise compared to placebo (an inert substance given to people in a control group). The findings were based on results from participants who consumed a drink of BCAAs after resistance training.

Increasing Exercise Endurance

Taking BCAA supplements may increase exercise endurance and reduce exercise fatigue.

In one study, participants who took BCAA supplements before exercise had lower blood serotonin levels than those who took a placebo. The serotonin center contributes to fatigue. Central fatigue is the mental fatigue that occurs during prolonged aerobic exercise. Those taking BCAAs also had improved energy metabolism.

Preservation of Muscle Mass

BCAAs may help people maintain muscle mass, which can be depleted due to loss of body protein in some diseases, such as cancer. Research shows that a high-protein diet with additional BCAAs, especially leucine, may help preserve muscle mass in these conditions.

Fighting the Effects of Advanced Liver Cirrhosis

BCAA supplements have value as a nutritional intervention to prevent complications in liver disease. They have been shown to improve quality of life and prognosis in liver patients. cirrhosisan advanced stage of liver disease.

Separate studies have also shown that BCAA supplementation can improve signs and symptoms of liver disease. encephalopathy (loss of brain function that occurs in advanced liver disease), weakness and fatigue, and sleep disorders.

Regulation of Blood Sugar Levels

Research suggests BCAAs may have multiple roles in insulin resistance (cells’ inability to take up blood sugar) by regulating blood sugar levels and encouraging cells to accept more sugar from your blood.

Side Effects of Consuming Too Many BCAAs

Many people consume high amounts of amino acids as dietary supplements without side effects. However, the side effects of consuming too much BCAA may vary depending on your age, health, diet and medications.

While there is inconsistency as to the side effects of too much BCAA, the most common reactions include the following:

These effects, when they occur, appear to be transient and are generally limited to the early period of administration.

Other possible side effects of BCAA supplementation may include:

• Possible cancer risk: BCAAs can provide nutrients necessary for cancer growth and an energy source for tumors; This suggests a link between BCAA metabolism and cancer that requires further investigation.
• Obstacle to losing weight: Research suggests that reducing BCAA consumption may improve metabolic health, even if total calories are not reduced.
• Liver damage: Research suggests that BCAA supplements may cause liver damage when consumed along with a high-fat diet.
• Heart disease: Although more research is needed, there is evidence that high levels of BCAAs may be a marker for cardiovascular disease.

Special Precautions: Who Should Avoid BCAAs?

Due to a lack of research, little is known about the potential adverse effects and interactions of BCAAs with other chemicals. If you have a chronic condition and/or take daily medications, consult your healthcare provider before taking BCAA supplements.

There are no known interactions between BCAAs and other supplements, foods, or compounds. No studies have found definitive interactions between BCAAs and specific medications, but that doesn’t mean these interactions don’t exist.

There is insufficient research on the safety of using BCAA and other amino acid supplements for the following groups:

• children
• older adults
• Pregnant or breastfeeding women
• People with liver disease
• people with diabetes
• People with other chronic conditions

People with maple syrup urine disease (MSUD), a rare congenital disorder, should not take BCAAs. This disease prevents the proper breakdown of BCAAs. Consuming too much BCAA can lead to a buildup of toxic BCAA products, which are linked to nerve and brain symptoms.

Although more research is needed, people with amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease) or at high risk for the disease should avoid BCAAs. Higher BCAA levels were observed in people with ALS, but a pooled analysis of five cohort studies found no link between BCAAs and ALS risk.

In one study, 60 grams (g) of BCAA supplements changed blood levels of tryptophan, phenylalanine, and tyrosine, which can cause depression in susceptible individuals. People with a history of depression should consult their healthcare provider before using BCAA supplements.

Pros and Cons of BCAA Supplements

Whether BCAA supplements are right for you depends on your goals and overall condition. Your healthcare provider can help you decide whether you might benefit from BCAA supplements.

Consider the following pros and cons of adding BCAA supplements to your routine.

Pros of taking BCAA supplements:

• Although research is inconclusive, BCAA supplements may benefit athletes and others interested in improving physical performance, growing muscle mass, and reducing exercise-induced muscle damage.
• If your goal is to increase BCAA blood plasma levels to achieve exercise-related goals, BCAA supplements allow you to do this in controlled amounts rather than getting them from whole foods.
• BCAA supplements may be suitable for people who are fasting but want to consume enough protein to build muscle.

Cons of taking BCAA supplements:

• Eating a balanced, high-protein diet usually provides adequate levels of BCAAs without the need for supplements. Whole food sources of BCAA may provide superior results than supplements because whole foods also contain other essential amino acids and nutrients that naturally work together in your body.
• While there is evidence that consuming “isolated” BCAAs may reduce muscle soreness, it is important to note that BCAAs are often combined in formulations containing products such as protein whey or carbohydrates. These factors may affect the effectiveness of BCAA supplements.
• Depending on your medical condition, health risks, and other factors, consuming BCAA supplements may increase your risk of certain health problems.

Summary

BCAAs include leucine, isoleucine and valine. Although your body needs these three amino acids for normal function, it cannot produce them. You need to consume these through food or supplements.

Some research suggests BCAAs may promote muscle growth, prevent muscle loss, and reduce muscle soreness after exercise. There is also evidence that they may improve the signs and symptoms of people with advanced liver disease.

While high levels of BCAAs are safe for most people, they may increase your risk of some health problems. Consult your healthcare provider before adding BCAA supplements to your diet.