Branch-Chain Amino Acids (BCAAs) are a group of essential amino acids found in protein rich foods such as eggs, meat, dairy and protein supplements. BCAAs are essential to building, restoring and maintaining muscle. Keep reading to learn more about the many benefits of BCAAs and when and how you should to integrate them into your diet.
Take BCAAs to Build Muscle
BCAAs help to increase muscle growth by stimulating protein synthesis. Try drinking protein shakes using a protein supplement that is rich in BCAAs to help you rebuild your muscles after working out.
It is important to note that BCAAs do not contain all the essential amino acids needed to build muscle. Complete protein sources do exist in animal products and whey protein. Nevertheless, BCAAs do help to build muscle.
Take BCCAs to Decrease Muscle Soreness and Exercise Fatigue
BCAAs play a vital role in decreasing muscle soreness after a workout. The muscle damage that occurs during exercise commonly causes physical soreness, also known as delayed onset muscle soreness (DOMS). BCAAs can prevent DOMS by decreasing protein breakdown during exercise in addition to the production of creatine kinase, which is an indicator of muscle damage.
BCAAs also help to improve mental focus during exercise by supplementing levels of tryptophan in your brain. To decrease muscle soreness and exercise fatigue, try using BCAA supplements before you exercise.
Take BCAAs to Prevent Muscle Atrophy
BCAAs can also help to prevent muscle wasting or breakdown, also known as muscle atrophy.
Muscle proteins are constantly being broken down and rebuilt in the body. The balance between muscle protein breakdown and muscle protein synthesis is incredibly important, as it can either increase or decrease the amount of muscle in your body. For example, if protein breakdown exceeds protein synthesis in the muscles, your muscles can atrophy. This happens most often to people who live sedentary lifestyles or who do not consume enough protein.
To prevent muscle atrophy, take BCAA supplements or consume animal products rich in BCAAs to build and restore your muscles.
How to Incorporate BCAAs into Your Diet
There are many sources of BCAAs including beef, chicken, tuna, salmon, whey protein powder, soy protein powder, turkey breast, eggs, cheese, milk and greek yogurt.
Here at AstroFlav, our favorite way to consume BCAAs is through our Astro Amino, which is rich in BCAAs and offers support for muscle protein synthesis, exercise-induced fatigue and muscle tissue preservation. In addition, Astro Amino helps to speed up muscle recovery.
Click the button below to learn more about Astro Amino.