BCAAs Fact or Fiction: What Does the Science Say

Nutrition is the other major component of healthy living. Most fitness enthusiasts achieve the results they are looking for with a well-balanced exercise plan and diet.

For serious fitness enthusiasts or those looking for an additional push, supplements can help you reach that next level. Individuals who are dieting to slim down in some areas but wish to maintain their hard earned muscle mass, for instance, may find some benefits in supplementing. There is good science that shows BCAAs can do just that. 

Branched Chain Amino Acids: What’s Your Function?

BCAAs are your essential amino acids:

  • Valine,
  • Isoleucine and
  • Leucine.

When consumed, BCAAs stimulate muscle protein synthesis, i.e., the muscle building process. We naturally consume BCAAs in foods that are rich in protein like whey, milk, soy proteins, animal proteins, beans, chickpeas and lentils. Increased BCAA levels are associated with a reduced rate of protein breakdown and lower feelings of fatigue during exercise.

A topic of debate, many researchers have set out to shed further light on the effectiveness of BCAA supplementing. A study published in the International Journal of Sport Nutrition and Exercise Metabolism examined the effect of BCAA supplementation on post workout muscle soreness. The study compared two groups, one who ingested BCAA supplements and one who did not. Both groups performed 7 sets of 20 squats with 3-min intervals between each set. Findings revealed those who consumed the supplement experienced significantly less muscle soreness. In addition, those who did not supplement demonstrated a notably higher decrease in muscle force two days after the exercise was performed.

When it comes to workout nutrition, there is no “one-size fits all” solution. While BCAA supplementation has been shown to further boost muscle production, most people can get the results they are looking for with a well-balanced exercise plan and a healthy diet. That’s where personal training comes in. With your goals in mind, our team of personal trainers will analyze your current nutritional intake and help you determine whether BCAA supplementing may be right for you. Get started. Contact Core Results Personal Training today!

Categories: Advice & Support Nutrition