BCAA is known as Branched Chain amino acid, which helps your body not to get into the Catabolic stage. Now catabolic means when you workout, you tear your muscle and break down lean muscle. By taking a BCAA supplement, helps your body to fight when you are at the Catabolic stage, which prevents muscular muscle breakdown and improves growth in muscle mass.
BCAA’s (branched-chain amino acids) are the three amino acids; (1)leucine, (2) isoleucine, and (3) valine. These three considered essential and responsible for around 35% of the protein synthesis required to build muscle.
There are nine amino acids in total that cannot be synthesized by our bodies. These are known as essential amino acids that must be obtained from our diet.
What Are The Different Amino Acids?
Amino acids categorized into three groups:
1. Essential Amino Acids
This essential amino cannot be synthesized by the body and must come from food. They have a longer half-life than the non-essential ones. Even the absence of one essential amino acid (or non-essential amino acid) can hinder the functioning of the rest.
2. Nonessential Amino Acids
The body can synthesize these, and we don’t need them through food.
3. Conditional Amino Acids
Benefit of Amino Acids
Boost Muscle Growth-
BCAAs are the amino acids primary building blocks of muscles – they help in the increase and repair of muscle tissue. Arginine increases blood flow to the muscles. Glutamine increases water retention in the muscles and responsible for cell growth.
Promote Weight Loss
Amino acids can improve muscle synthesis and lead to healthy fat loss as a consequence.
Branched Chain amino acid (BCAA) has also shown to suppress appetite, and this can contribute to weight loss as well. This means a reduced risk of obesity.
Boost Immunity Levels.
Among all these amino acids, glutamine considers having the upper hand. Glutamine is recognized as a potent immuno-nutrient as it can enhance immune function to a great extent. Several studies support the importance of this amino acid in clinical nutrition.
Amino acid supplementation can play a vital role in the prevention of sarcopenia, which is the loss of muscle tissue due to aging.
Arginine and carnitine aminohelp repair damaged DNA and promote skin firmness.
Promote Hair Growth
Our hair is made of amino acids, it makes sense to believe that amino acids can promote hair growth. Though amino acids are not a miracle potion, they sure do encourage stronger and thicker hair growth.
The amino acids are particularly beneficial for hair growth. These amino acids work by producing keratin, an essential protein for hair. Amino acids also create red blood cells, which deliver more oxygen to the hair follicles and promote hair growth.
Hare are Food Sources Of Amino Acids?
Following are the major food groups that contain the most amino acids:
These are also called the complete proteins. They include beef, pork, chicken, turkey, and eggs. Even dairy products like milk, cheese, and yogurt contain amino acids. Ensure your animal protein is coming from grass-fed, organic, and free-range animals.
These include fish like salmon, halibut, and tuna. They also contain omega-3 fatty acids that have great benefits.
Nuts, Legumes, And Seeds
These are incomplete proteins as not one specific food contains all the essential amino acids (unlike animal proteins). But consuming a combination of nuts, legumes, and seeds can help. Some of these foods include soybeans, lentils, chickpeas, pinto beans, black beans, almonds, and walnuts.
Quinoa is one food in this group that contains all the essential amino acids and is hence a complete protein. Other foods include whole wheat bread, whole grain pasta, and long grain rice.
Include a variety of foods into your diet each day, and you are good to go. You can also include high quality protein powders (in case you do physical exercise) after consulting your doctor, nutritionist or trainer. High-quality protein powders include whey protein, bone broth proteins, or even plant-based protein powders such as that of hemp, pea, or rice.