
BCAAs: Fad or Fitness Hack?
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If there’s one question that seems to always crop up when discussing supplements and stacks, it’s whether or not they are really worth it or even effective. That being said, BCAAs usually comes into the spotlight under such circumstances. It’s a fair question considering the multitude of supplements that are being developed each year and the even larger number of supplement brands that are now on the market. Scepticism is bound to rear its “should I really invest my money in this?” head; however, the key to understanding whether BCAAs are right for you is first by defining your fitness goals and then understanding the role that BCAAs play in achieving them. Read on to learn the ABCs of your BCAAs.
What are BCAAs?
Amino acids are known as the building blocks of protein, and hence the building blocks of building muscle. The acronym BCAAs stands for Branched-chain Amino Acids which refers to the molecular structure of these essential amino acids. BCAAs include leucine, isoleucine and valine. They can be sourced from supplements, meat, dairy products and even legumes. According to Anna Sward, creator of Protein Pow, if you are looking to maximise the quality of your workout then BCAAs deserve consideration.The role of BCAAs
According to Layne Norton, Ph.D., BCAAs are particularly effective at helping you maintaining muscle mass while in a caloric deficit. This means that if you’re fond of intermittent fasting then BCAAs are a great way to reduce muscle breakdown and even maintain your energy levels when you’re in a fasted state. Furthermore, a study (Stoppani et al, 2009) that assessed the effects of BCAAs on individuals engaging in resistance-training found that it encouraged increases lean mass, muscle strength and fat loss.-
Leucine
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Isoleucine
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Valine
The benefits of BCAAs
Jim Stoppani, fitness expert and holder of a doctorate in exercise physiology outlines some key benefits of adding BCAAs to your supplementation stack:-
They promote muscle gains
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Helps support fat loss
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BCAAs boost energy reduce muscle fatigue
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BCAAs boost your immune system