What are Branched Chain Amino Acids ? (BCAA)
What are BCAA?
BCAA means branched chain amino acids. In scientific terms it means it has a central carbon atom branched to three other carbon atoms. In real terms, it is just three of the twenty amino acids that body has. The three are L-Leucine, L-Isoleucine and L-Valine. These three amino acids are mostly broken down in the skeletal muscle not the liver. They make up approximately 35% of all skeletal muscles.
What do they do?
BCAA are the building blocks of your skeletal muscle tissue. They help repair the partially torn muscle from the intense training using a process called protein synthesis. That is performed and help ward off delayed onset of muscle soreness (DOMS). The effects will be noticeable after the first few days of use.
BCAA also have been known to help in the metabolising of glucose for energy and help the body in the oxidisation of fat for energy.
BCAA come in different ratios. The most scientifically backed ratio is 2:1:1, this means 2g L-Leucine to 1g of L-Valine and 1g of L-Isoleucine.
When do I use them?
To prevent the breakdown of muscle tissue during your exercise routine you can take BCAA. This will help with delayed onset of muscle soreness (DOMS).
Taking BCAA just before or during your workout can help with the muscle soreness and start repairing the muscle tissue straight away.
What products are best for BCAA?
We recommend the ABC by Core Nutrionals and Machine fuel by MTS Nutrition. The rest of the BCAA we provide can be found here.