When you work out, the goal is clear – feed the muscles and burn the fat. When you feed your muscles and burn the fat, you get that desired physique. Exercise and diet move together. In fact diet is more important. If you are not getting the right nutrition to your body, the muscles will not develop, however hard you might train.
What is BCAAs?
BCAAs is the short form of Branched Chain Amino Acids which includes leucine, isoleucine and valine. Leucine is important for muscle growth and isoleucine increases glucose uptake into the body cells. You get BCAAs from eggs and meat etc. The whey protein also contains BCAAs.
Why is BCAAs Supplementation Important?
BCAAs protect your muscles from the catabolic stress of dieting. Dieting is catabolic. When you want to get that shredded look, you need to diet down. When you are on a diet and get lean, the body fights to protect its fat stores and starts feeding on the muscles. And this is a very bad news for anyone wanting to have those hard muscles. Muscle loss occurs because body breaks down protein to get amino acids for fuel. As the fuel intake reduces, the protein synthesis also reduces. This is a double loss for the body.
As you workout more, the leaner you get and the more lean you get, you can become lethargic as well. This is because of the compounding effect of workout and dieting. When energy intake and glycogen level depletes, you can really have a rough training session.
BCAAs, particularly leucine helps body in the synthesis of protein and also increases the capacity of the cells to make more protein. BCAAs also reduce the breakdown of the proteins in your body for fuel.
When you exercise, tryptophan enters the brain and gets converted to neurotransmitter serotonin. This increases the perception of fatigue. BCAAs compete with tryptophan for entry into the brain and thereby reducing the serotonin production. This can help you train harder and longer.
If you supplement your diet with BCAAs, you tend to –
- Retain the lean muscle mass while dieting
- BCAAs help to increase the protein synthesis and build muscle mass
- The fatigue perception reduces and you tend to train harder and longer
Supplementing your diet with BCAAs is therefore a smart strategy to pack on lean muscle mass.