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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Branched Chain Amino Acids (BCAAs) are a group of essential amino acids, including leucine, isoleucine, and valine. When taken intra-workout, BCAAs offer several benefits for exercise performance and recovery.
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Taking BCAAs intra-workout can provide a readily available source of amino acids, supporting muscle protein synthesis during the exercise session itself. This can help promote muscle growth and recovery.
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Intense exercise can lead to muscle breakdown, where the body breaks down muscle tissue to meet its energy demands. BCAAs provide a source of amino acids that can be used as fuel, sparing muscle tissue from being broken down.
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BCAAs can help delay the onset of fatigue during exercise. They can be directly utilized as an energy source by working muscles, particularly during prolonged or high-intensity workouts.
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BCAAs have been shown to reduce muscle damage and alleviate post-exercise muscle soreness. By taking BCAAs intra-workout, individuals may recover more quickly .
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Some BCAA supplements contain electrolytes, which are important for maintaining proper hydration during exercise. It helps replenish electrolyte levels supporting fluid balance and preventing dehydration.
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BCAA supplementation before or during workouts can preserve muscle mass and prevent catabolism, enhance muscle protein synthesis for improved recovery and growth, reduce muscle soreness and support mental endurance during exercise.
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