Switching up your strength training can be physically and mentally challenging for fitness gurus. One caveat, though! You shouldn’t skimp on your strength training because.
Strength training helps build your muscles, revs up your metabolism, and prevents injury. In the end, you’ll have a long, free, and flexible life. Also, research shows that strength training boosts the production of dopamine and endorphin, improves your heart health, and slows down bone loss.
Eating a protein source before a workout can deliver incredible results. A protein-rich diet comprising lean meat, fish, chicken, and plant-based foods can accelerate muscle growth. Unfortunately, diet alone cannot be sufficient because it takes time to break down the protein and subsequent absorption into the body.
Thankfully, BCAA or Branched- Chain Amino Acid supplements enjoys immense popularity for all the good reasons. Notably, these contain valine, isoleucine, and leucine amino acids which play vital roles in the body before, during and after a workout. If you’re looking for the best option, consider barbend list of BCAAs.
This discussion explores why your body needs BCAAs supplements during strength training. Read on.
What is BCAA?
To understand the basics of BCAA supplements, we’ll first look at protein, which is a macronutrient crucial for the body. Our body cells, including brain cells, red blood cells, and muscles are composed of proteins which consist of a long interconnected chain of amino acids.
The body can produce up to 20 non-essential amino acids, including alanine, serine, asparagine, proline, cysteine, glutamic acid, aspartic acid, glycine and tyrosine.
On the other hand, essential amino acids are not synthesized by the body and, therefore, have to be supplemented by diet. These include tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, histidine, and isoleucine. The importance of each amino acid is to enable the body to function properly and for good health.
Here are the benefits of taking BCAAs supplements for your strength training.
Boosts Protein Synthesis
Normally, proteins pass through the stomach after consumption, where they’re broken down at a lower speed. For BCAA supplements, synthesis is much faster because they are directly absorbed into the body and your liver processes the amino acids.
Subsequently, isoleucine amino acid activates the UCP2 and UCP3 proteins, which switches the metabolism to an even higher speed.
When combined with weight training, BCAA supplements can increase protein synthesis necessary for boosting muscle mass. Normally, the metabolism of muscle tissue speeds up and the rate of fat mass growth slows down.
Promotes Regeneration of Muscle Tissue
As we age, our bodies become less anabolic, which is necessary for maintaining the function of the body and balancing energy stores. Likewise, the level of protein synthesis slows down and muscle building becomes more difficult. Luckily with BCAA supplements, a higher leucine content promotes the regeneration of muscle tissue, bones and skin.
Burns Fat and Promotes Weight Loss
Working as a team, leucine increases fat oxidation and energy use, while isoleucine stabilizes your blood sugar levels. The result is a favorable fat-to-muscle ratio and flexible metabolism, which promotes unwanted fat loss.
Prevents Hormonal Imbalance During Intense Workout
Typically, a higher testosterone to cortisol ratio indicates chronic stress. With the consumption of BCAA before or during a workout, higher testosterone creates a lower cortisol ratio.
Therefore, you’ll be stronger and more persistent up until the end of your work and afterwards. The supplements create a favorable environment for the regeneration of muscles and growth.
Reduces Fatigue and Promotes Endurance
BCAA supplements provide outstanding performance by promoting endurance and reducing fatigue. It serves as an energy supplement, thereby balancing your ATP level during intense workouts.
Further, BCAA supplements prevent your brain from absorbing tryptophan, an amino acid responsible for fatigue. It also prevents serotonin (5HT) production, which is responsible for sleepiness and fatigue.
Increases Muscle Strength
BCAAs supplements can be a good choice if you’re into weight lifting workouts. The amino acids protect those hard-to-build muscle tissues and reduce post-workout muscle fever and fatigue. Therefore, you can achieve more with intense training and rest, making your everyday life easier.
Additionally, in sports or activities that require long endurance, research has shown that a diet high in BCAA impairs catabolism and subsequently increases your energy stores. Therefore your body will not get energy from muscle tissues which help in maintaining muscle mass.
Promotes Insulin Sensitivity
Studies reveal that BCAAs promote normal blood sugar levels. Indeed, leucine and isoleucine have been shown to lower blood sugar levels by increasing insulin secretion and causing your muscles to absorb more sugar from your blood.
Scientifically, BCAA promotes the release of both insulin and glucagon, as well as a glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1) when taken orally. Oral intake increases and prolongs the release of both insulin and glucagon.
Therefore, BCAAs prevent not only chronic diabetes but are also beneficial to insulin sensitivity and the development of a healthier fat-to-muscle ratio.
Promotes Your Cognitive Ability
During intense training, you need to focus for optimal performance. BCAAs improve your cognitive ability by having a positive impact on the neurotransmitters found in the brain. To achieve alertness throughout the day, you can take 5-10 grams of pure BCAAs supplements, either in the form of capsules or powder.
By knowing when and how to use BCAA for your strength training, you’ll enjoy the benefits of having these valuable supplements in your arsenal, which will bring the desired effect. Your muscle mass will dramatically increase thanks to enhanced protein synthesis.
Additionally, strength reduces your fat mass and protects your muscles, thus speeding up your post-workout recovery. You can also get an excellent amount of energy before or during your workout. Effectively, this accelerates the rate of muscle regeneration so that you can achieve your fitness goals