BCAA's....not quite your ABC's

......do you, or don’t you need them as part of your daily fitness regimen?

First, What are BCAA's?

BCAA - or Branched Chain Amino Acids is a general term for the essential amino acids - Valine, Leucine and Isoleucine - metabolized by the body and used as sources of muscle energy. They are considered "essential" because even though our body needs these amino acids, they cannot be made by the body, and must be consumed in the diet. Without getting too complicated in the full science, these amino acids are responsible for maintaining the integrity of the immune, lymphocyte production, blood sugar control and more well known for muscle development, endurance and promotes muscle repair and recovery. BCAA's are found in animal proteins, or by taking a supplement.

Now that you have a background on these 3 amino acids.... let's look at the benefits from a fitness and health perspective.

Some people opt for just getting these amino acids right from food sources and not supplements. However, it is more convenient to use a supplement, to give a desired amount of BCAA. Supplements are great for those looking for weight loss, but don't want to lose muscle mass. In supplement form, BCAA are more bio-available and absorb more rapidly into the bloodstream. BCAA's help regulate blood sugar by preserving sugar stored in the liver and muscles and can stimulate cells to take in sugar from the blood stream.

When consuming BCAA's - make sure you are also getting enough whole foods, including protein!! Why? Even better absorption, and BCAA's are just not enough!

If you are going to indulge in the benefits of BCAA supplements, the best time to take them is before a workout, up to 15 minutes before, as it reaches peak levels in the bloodstream 30 minutes after ingestion. Taking BCAA's before exercise prevents muscle fatigue. Consuming them after can prevent DOMS - or delayed onset muscle soreness. Read the label for dosing, but BCAAs can be taken up to 3 times a day - up to a maximum of 20g a day.

Side Note: BCAA's can mess with blood glucose - so if you're diabetic or have issues with blood sugar regulation - talk to your doctor first!!! If you're an alcoholic - or are pregnant or breastfeeding - also avoid BCAA supplementation.

So whatever you choose, BCAA's are a must - whether you get them with your food or supplements. If you consume enough animal proteins, then consider your intake adequate. However, if you are plant-based diet or looking to build muscle, or losing weight and want to protect muscle mass, then adding a BCAA supplement will be beneficial.

** this is not medical advice **

xoxo

Amanda