WHAT ARE BCAA ? DO I NEED BCAA ? WHERE DO I GET BCAA ? WHAT DO BCAA DO ? HOW MANY BCAA A DAY DO I NEED ?
When talking about any type of supplementation it is very important to know when you need supplements and why you take supplements. Supplements are meant for when your body needs more of something but you can’t get enough of its essentials through foods. Whey protein for example. If you’re not getting enough protein from foods then a protein supplement will assist you in getting the proper amount for your macros.
WHAT ARE BCAA ? WHAT DO THEY DO ?
There are 3 types of AMINO ACIDS
LEUCINE – Is used by the muscle to provide protein synthesis in building muscle. Hints your recovery. Leucine targets the muscles to grow and recover faster during your exercise and breaks the protein down over time to allow the muscle to heal properly. Its is an essential to building muscle . You can get most of your LEUCINE through meat , vegetables, fish, and dairy.
ISOLEUCINE – Is used for the endurance aspect of the amino acids. With out ISOLEUCINE and becoming deficient in ISOLEUCINE your body is very fatigued and tired and can cause many other issues. You can get most of your ISOLEUCINE in dairy products it is also greatly found in nuts, and soy proteins.
VALINE – Helps prevent muscle the muscle from breaking down and not repairing properly. It provides the muscle with glucose allowing you to recover faster. If you are low on protein VALINE helps to ensure the protein you do intake breaks the down to isolate it where your body needs it the most. VALINE also helps to improve the immune system and get rid of the toxins in your liver.
Separately these are all amino acids. But when you look at each amino acid as a football team they work better when they are together vs individually. You can have a great Quarterback but is useless without a great team to protect and move forward. Look at BCAA the same. They are a team designed to help you build muscle , recover faster and run properly.
DO YOU NEED BCAA ? WHERE DO I GET BCAA
Yes! of course you do. Do you need a supplement ? That depends on your level of training and if you’re getting all the right amount of BCAA through the food you eat. If you have a very proper and clean eating program odds are that BCAA supplement is just a tag along. Your body only uses what is needed and discards the rest. For example. If you consume 400g of protein in a day. If your body only needs 200G of protein for recovery and building the muscle it will discard the rest. BCAA are very similar. Below is a diagram on how much the popular foods that hold BCAA. Mach each one with your macros to see how much you should consume to get the right amount of BCAA and protein.
Do I take a BCAA supplement . YES ! can I tell a difference in my recovery and muscle growth? YES ! The 100% main part of your exercise is the recover. Before , During , and After. If you don’t allow your muscles to grow and recover you’re at high risk of injury , fatigue and wasting a lot of time in the gym or doing physical activity. I recommend taking a BCAA supplement if you are active and trying to recover faster. Taking a BCAA while your intermittent fasting is great to recover faster. The absolute best way to get your BCAA is directly from a food source but if you’re not meeting the macros above taking the supplement will insure that you are. It is also great if you’re trying to consume fewer calories. With Valine it will help you maintain your muscles mass while cutting calories.
The images of the BCAA I consume regularly are available on this page. I hope this information is useful. If i missed anything please fill free to leave a comment or contact me and I will be more than happy to answer your questions.