BCAAs and Their Top Benefits

By 

M.Sc. Nutrition & Dietetics

Navneet Kaur

Diet

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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. 

What are BCAAs? 

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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. 

BCAAs for Muscle Growth 

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If you need something to keep fatigue at bay during workouts, consider taking BCAA supplements. It may help reduce both mental and physical fatigue.  

BCAAs for Fatigue 

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BCAA supplements may help maintain healthy blood sugar levels by increasing glucose uptake from the blood into the muscles. 

BCAAs for Blood Glucose Levels 

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Studies suggest that BCAA supplements may also reduce fatigue and improve weakness, sleep quality, and muscle cramps in individuals with liver disease. 

BCAAs for Liver Health 

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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. 

Best time to take BCAA supplements. 

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There are no side effects of BCAAs. People with kidney disorders should take BCAA supplements only after a doctor's recommendation. 

Side Effects of BCAA supplements.