Branch Chain Amino Acids Benefits

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Branch chain amino acids or BCAA’s are a group of just 3 amino acids out of the 21 total. We will list the most important Branch Chain Amino Acids benefits as well as what BCAA’s are and how they are best used.

BCAA’s are in the category called “essential” amino acids and help to enhance exercise performance and boost muscle growth. However, there are other lesser known benefits such as reducing fatigue, weight loss, and helping with cognitive performance.

Branched Chain Amino Acids Definition

Branch Chain Amino Acids or BCAA’s are comprised of a small group of the three essential amino acids, leucine, isoleucine, and valine.

“Branch Chain” refers to their chemical structure of this macronutrient. Amino acids are considered “the building blocks of protein” because they are the base organic compounds vital for protein synthesis in the muscles.

The reason that they are considered essential is that the body cannot make them. These “essential” aminos must come from a food source or a nutritional supplement.

Foods that contain the highest amounts of BCAA’s are animal products such as chicken, beef, fish, eggs, and dairy. The vegetables that include these aminos are soy and other types of beans, whole wheat, certain nuts and seeds, brown rice, lentils, and corn.

BCAA’s are an important nutrient in our bodies since they account for 35-40% of our total amino acid proteins.

The 3 Essential Branch Chain Amino Acids

These amino acids all have pretty similar benefits on the muscles, with Leucine being the most effective and Valine being the least.

Leucine

Out of the three BCAA’s, Leucine is the most researched and is considered to give the most benefits. Its main use is to trigger protein synthesis and assists with muscle building. Leucine also has positive effects on the anabolic process and the ability to stimulate insulin.

Isoleucine

This also has the ability for muscle protein synthesis. Isoleucine helps with muscle endurance and assist in repairing and rebuilding muscle. It also significantly increases the amount of glucose uptake during exercise.

Valine

Valine enhances energy, endurance, and aids in muscle tissue recovery and repair. It also lowers blood sugar levels and increases growth hormone production.

The Recommended Amount of BCAA’s

As we discussed, BCAA’s are not made in your body, so to be consumed by eating certain high protein foods or with a supplement.

The recommended amount of BCAA’s is around 15 grams per day. An intra workout powder supplement will only contain about 5 grams or less per serving. A chicken breast contains around 5 grams as well, so it’s important to eat well rounded meals whenever possible.

When taking a BCAA supplement, it’s a good idea to use it every day rather than just workout days. Long term supplementation is significant for its muscle protective benefits.

Intra Workout BCAA’s

Branch Chain Amino Acids Benefits - man drinking pre workout drink The Intra workout supplement is usually referred to simply as BCAA’s, but these three aminos are not the only thing that they are composed of. They are also packed full of other nutrients and minerals.

Athletes and weightlifters consume intra workout drinks during the course of their workout routine to keep them hydrated, fresh, and keep their muscles from fatiguing. BCAA’s also work to regulate insulin levels and preserve muscle mass.

It’s called “intra” because it is taken between the pre workout and post workout protein powder as part of the complete supplement trifecta.

Intra workout BCAA’s come in a powder form and mixed with water. Many times they can be seen at the gym as people carry around jugs of brightly colored water.

It is extremely important to replenish critical nutrients and stay hydrated. The body loses and burns through these much faster at this time. Intra workouts are essential for this since water alone won’t meet these needs.

Replenishing these nutrients and electrolytes keep you more alert and help to stay focused so you can keep performing at the highest levels.

Shop the Best Prices on BCAA’s

How BCAA’s Work in Intra Workout Supplements

Sports scientists were testing carbohydrates and proteins in water and found an excellent ratio that could be used for strength and hydration.

They took a combination of ingredients like amino acids, peptides, and whole proteins that would work in the most efficient way in the body. Scientists called it an “intra workout”, and BCAA’s are one of the most effective primary ingredients.

During exercise, the body increases blood flow to your muscles by 500 percent which skyrockets the amounts of amino acids needed. This makes it the peak time when your body needs to absorb more nutrients.

Exercise activates these BCAA’s to support endurance and replenish essential nutrients. They also help to build and repair muscle after exercise.

This supplement performs similar to Gatorade when it comes to the electrolytes and hydration properties.

The Branch Chain Amino Acid proteins, electrolytes, and carbohydrates in these intra workouts are combined to keep muscles adequately saturated with these nutrients.

Ultimately, this keeps your focus and energy levels high to get maximum performance and peak capacity throughout the workout.

⇒ If you have any questions or comments on how BCAA’s work, please leave a comment at the bottom and I will respond.

BCAA’s in Pre Workouts

Pre workout supplements are another good way to get your BCAA’s. This powerful supplement available that gives you an incredible energy boost, longer muscle endurance and stamina, as well as increased athletic performance.

BCAA’s are not the most effective amino acids that you will find in a pre workout, but these amino acids all work together to get optimal performance.

Pre workouts are taken about 30 minutes before exercise. This is the same amount of time that it takes BCAA levels in your blood to peak.

See the Best Pre Workout Supplements

BCAA’s in Protein Powders

Protein powder is a concentrated amount of amino acid proteins. They can come from many different sources such as dairy, egg, soy, pea, and brown rice.

It’s recommended to take a protein powder post workout because they are by far, the most effective supplement for muscle growth and recovery. These powders contain anywhere between 15 and 30 grams of protein per serving and most of them include all 21 of the amino acids.

The three BCAA’s, leucine, isoleucine, and valine are included in these. A good protein powder supplement usually contains around 5 grams of BCAA’s. This makes these powders an effective way to get a healthy portion of your recommended daily allowance.

See the Best Protein Powders For Muscle Growth

The most beneficial effects of BCAA’s are increasing muscle growth, decreasing muscle soreness, and reducing exercise fatigue.

Intra workouts also jump-start muscle protein synthesis which increases muscle recovery time. BCAA’s are taken in directly by your muscles rather than being metabolized first by your liver. Because of this, BCAA’s have faster effects.

Here is a more complete list of Amino Acid benefits.

Enhances physical performance
Provides faster muscle recovery
Longer muscular endurance
Better hydration than water alone
Fights muscle fatigue
Keeps you alert and energized
Reduces muscle soreness
BCAA’s are healthy and necessary nutrients
Intra workout BCAA’s powders are convenient
Is an inexpensive amino acid protein supplement

⇒ If you have any questions or comments about BCAA benefits, please leave a message below and I will respond.

What Is The Best BCAA’s Supplement

These supplements are sometimes referred to as “intra workouts”. This is because they are used between the pre workout supplement and the post workout protein powder.

Here are the recommendations for the best BCAA’s. Keep in mind that with any quality producst such as the top picks in this review, you tend to get what you pay for.

Top Pick

Product: Blackstone Labs BCAA Resurgence

Price Range: $$$
Serving Size: One Scoop
Container size: 30 Servings
Rating: 4.6 out or 5
Manufacturer: Universal Nutrition
Guarantee: 30 day satisfaction guarantee

Blackstone contains 4 grams of BCAA’s along with the other 6 “essential” amino acids. It also has rejuvenating vitamins C, E K1, D3, E, and B complex. This supplement contains more ingredients for hydration and to fight fatigue that any other.

Blackstone includes a resurgence focus blend of Hica, CDP Choline, and Theobromine. These are Nootropics which are natural nutrients found to improve focus and boost mental capacity. This can be critical for getting a focused, efficient workout.

Blackstone Positives

4 grams of BCAA’s
Packed with vitamins and minerals
Includes Nootropic ingredients
6 other essential amino acids included

Potential Negatives

Costs a little more but under $1.50 per serving
Natural and artificial flavors

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Runner Up

Product: Steel BCAA/EAA

Price Range: $$$
Serving Size: One Scoop
Container size: 30 Servings
Rating: 4.5 out or 5
Manufacturer: Steel Supplements
Guarantee: 30 day satisfaction guarantee

Steel also contains some of the highest quantities of nutrients. It has the three essential BCAA’s, but also includes the nine of the essential amino acids. These aminos work together to give more stamina and endurance.

Another highlight is that it contains several vitamins and minerals to help the body stay hydrated. These include Magnesium, Sodium, C, D, K1 and vitamin B complex.

Steel costs a little bit more because of these key ingredients but is still under $1.50 per serving.

Steel Positives

4 grams of BCAA’s
Contains 9 other essential aminos
13 different vitamins and minerals
Stimulant free

Potential Negatives

Costs a little more
Artificial sugar

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Great Alternative

Product: Universal BCAA Stack

Price Range: $$
Serving Size: Two Teaspoons
Container size: 25 Servings
Rating: 4.4 out or 5
Manufacturer: Universal Nutrition
Guarantee: 30 day satisfaction guarantee

This supplement contains 250 grams of BCAA’s. What’s different about this BCAA is that it comes with 2.75 grams of Glutamine. Glutamine serves as an essential source of energy for the body during exercise and helps with muscle building.

Universal does not contain Isoleucine, one of the three BCAA’s. However, Isoleucine performs the same functions as the Leucine. This is one of the only flavored BCAA’s that uses natural flavoring.

Universal Positives

250 mg of BCAA’s
2.75 Grams of Glutamine
Natural flavorings

Potential Negatives

Artificial sweetener
Doesn’t contain Isoleucine

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Great Alternative

Product: BPI Sports Best BCAA

Price Range: $$
Serving Size: One Scoop
Container size: 30 Servings
Rating: 4.3 out or 5
Manufacturer: BPI Sports
Guarantee: 30 day satisfaction guarantee

This supplement contains 5 grams of BCAA’s. What sets this apart is the CLA (Conjugated Linoleic Acid) blend.

CLA is known to help with fat loss, maintain a healthy weight, and retain lean muscle. It also contains Agmatine Sulfate to enhance immunity.

BPI boasts an oligopeptide-based delivery system for a more efficient amino acid stabilization. It comes in 4 different flavors, but these come with artificial colors and sugars.

BPI Positives

5 grams of BCAA’s
Include a CLA blend
Amino acid delivery system
4 flavors

Potential Negatives

Artificial flavor and sweetener

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Budget Pick

Product: Musclepharm BCAA

Price Range: $
Serving Size: One Scoop
Container size: 30 Servings
Rating: 4.0 out or 5
Manufacturer: MusclePharm
Guarantee: 30 day satisfaction guarantee

This is a bare bones and to the point BCAA. The benefits are that it contains a high quantity of BCAA’s with 3 grams of Leucine, 1 gram of Isoleucine, 2 grams of Valine.

Musclepharm is a well known name in the fitness supplement industry. This BCAA is very inexpensive for the number of aminos. It has more flavors available than most but does contain artificial colors and flavors.

MusclePharm Positives

6 grams of BCAA’s
4 flavors with an “unflavored” option
Excellent value

Potential Negatives

Natural and artificially flavored

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(All Natural Version)