are typically obtained from your diet, since these nutrients aren't produced by the body at all. Out of the nine essential amino acids, branched-chain amino acids (BCAAs) are a special subgroup that may have health benefits. But what exactly do BCAAs do for your body? If you're curious to know how BCAAs help improve your well-being, continue reading this article.
A
What Are BCAAs? BCAAs (leucine, isoleucine and valine)
can be derived from proteins in foods, and are broken down in your muscle, unlike other amino acids that are broken down in the liver.
What sets BCAAs apart is their
branched molecular structure, and this may contribute to their ability to be readily converted into glucose. This occurs once you exert too much effort and place un- usual demands on the body, since protein can be broken down and burned as fuel, unlike in normal circumstances when carbohydrates are being burned. Nearly 10 percent of energy that drives your workouts comes from BCAAs.
Food Sources of BCAAs BCAAs can be found in protein-rich
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mino acids are essential nutrients that are "left behind" once your body breaks down or digests proteins. Essential amino acids
Benefits & Side Effects of BCAAS foods such as:
Organic grass fed beef • Wild-caught Alaskan salmon •
Raw grass fed cheese • Pastured egg yolks • Quinoa • Pumpkin seeds • Nuts Whey and milk proteins
BCAAs are available in supplement
form, which manufacturers recommend for both men and women. However, I don't advise taking these because of their pos- sible side effects (more on this to come later). Instead, I recommend whey protein concentrate (WPC), because it has a very high leucine concentration. However, not all WPC is created
equal, so if you want a high-quality product that's GMO-, pesticide- and hormone-free, make sure that the whey protein comes from organically raised, grass fed cows' milk. WPC must be cold-processed too, because heat can destroy whey's fragile molecular structure. Avoid taking leucine as a free form amino acid supplement too, as this par- ticular amino acid may result in insulin resistance and severe hyperglycemic reac- tions. Obtaining BCAAs from food sources is the only way to go if you want to increase your body's levels of these amino acids and reap health benefits.
BCAAs' Benefits and Uses These health benefits of BCAAs can target certain concerns, since they may have the potential to:
• Assist with intensifying workouts — BCAAs help prevent tryptophan from being converted into the neurotransmitter sero- tonin inside the brain. This can be helpful since working out
can raise serotonin levels and increase perception of fatigue, which can lead to a less intense workout. Other workout-relat- ed benefits of BCAAs include helping de- crease fatigue during exercise and reducing muscle soreness after a workout. BCAAs are essential for bodybuilding, too, since these may promote muscle growth.
• Help raise protein synthesis and reduce muscle protein breakdown — BCAAs may be used for reducing levels of enzymes linked to muscle damage, namely creatine kinase and lactate dehydrogenase. Eventu- ally, BCAAs can lower muscle damage triggered by endurance exercise.
• Serve as regulators of some cell signaling pathways and play a role in various meta- bolic pathways — BCAAs may help influ- ence the outcomes of diseases like diabe- tes, although their exact roles are still being examined. BCAAs may assist in regulating blood
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