By
M.Sc. Nutrition & Dietetics
Navneet Kaur
Diet
BCAAs or Branched Chain Amino Acids refer to three essential amino acids – leucine, isoleucine and valine. Our body can not produce these three essential amino acids; hence it is important to take them through diet or supplement.
BCAA supplements are popular among fitness lovers, athletes and bodybuilders. BCAAs are believed to boost lean muscle growth as the amino acid leucine is a precursor for muscle protein synthesis.
If you need something to keep fatigue at bay during workouts, consider taking BCAA supplements. It may help reduce both mental and physical fatigue.
BCAA supplements may help maintain healthy blood sugar levels by increasing glucose uptake from the blood into the muscles.
Studies suggest that BCAA supplements may also reduce fatigue and improve weakness, sleep quality, and muscle cramps in individuals with liver disease.
One can take BCAA either pre, during, or post-workout with water or juice. You can also mix unflavoured BCAA powder with your post-workout protein shake.
There are no side effects of BCAAs. People with kidney disorders should take BCAA supplements only after a doctor's recommendation.