BCAAs stands for “Branched Chain Amino Acids.” Amino acids are the building blocks of protein. There are 20 different amino acids that make up the thousands of different proteins in the human body.
Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet.
Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine and valine.
It is important to realize that BCAAs are found naturally in the proteins that you are already eating, like whey or casein protein shakes, eggs, beef, fish, and chicken.
BCAA’s have been proposed to benefit performance in several ways including as a stimulant for muscle protein synthesis (through leucine). BCAAs may also prevent muscle protein breakdown and reduce markers of exercise induced muscle damage.
BCAA can be obtain from the following foods naturally
Whey, milk, and soy proteins
Beef, chicken, fish, and eggs
Baked beans and lima beans
Chickpeas
Lentils
Whole wheat
Brown rice
Almonds, Brazil nuts, and cashews
Pumpkin seeds
Benefits
BCAA Supplementation Improves Exercise Performance
BCAA Supplementation Improves Liver Health
BCAA supplementation reduces the chances of kidney failure by up to 40%.
BCAA supplements improves muscle insulin resistance
BCAA supplements at night increased rapid eye movement (REM)leads to sleep and rest.
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Side effects
When taken up to six months, oral supplements of BCAAs have not often been linked with harmful side effects. However, side effects may include:
Nausea
Pain
Headache
Risks. BCAAs may interfere with blood glucose levels during and after surgery. You may also be at increased risk if you have chronic alcoholism or branched-chain ketoaciduria.
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