WHY TAKE BCAAs?
More and more people are switching from taking a whey protein drink after exercising to taking a BCAA supplement.
Although whey protein is an excellent source of protein to take post workout, many protein powders have been overly processed, denatured and blended with inferior protein sources to make them more profitable, these practices can cause all sorts of bloating and digestion issues in many people.
BCAA’s is short for Branch-Chain Amino Acids which are made up of the essential amino acids (L – LEUCINE, ISOLEUCINE AND VALINE) we call them essential amino acids because the human body has no way of producing these amino acids on its own.
Let’s start with a very quick and basic lesson on sports nutrition that everyone needs to know. All proteins are made up of amino acids, amino acids are essentially the building blocks to grow, build and repair your muscles. Over 20 different amino acids are required to build muscle, 11 are none essential amino acids, and 9 are essential. The none essential amino acids can be manufactured by your body but the essential amino acids have to be consume by way of food or supplementation.
Of these essential amino acids, BCAA play by far the most important role in muscle recover and repair. During intense exercise your body switches into a catabolic phase or muscle wasting phase, BCAAs are the most ant-catabolic of the essential amino acids, grinding the muscle wastage to a halt and aiding in the recovery of tired and broken down muscles during and after exercise.
BCAA’s make up 35% of the muscle mass in your body.
There are many benefits to taking a BCAA supplement
- Increased muscle recovery
- Reduced muscle soreness
- Increased energy levels
- A reduction in body fat
- Increased protein synthesis
- Improved endurance
- Maximise strength gains
2:1:1 THE PERFECT RATIO BCAA?
When looking at the ratios of BCAAs, you will notice there are many different numbers after the word BCAA, 2:1:1, 3:1:1 , 8:1:1, these represent the different rations of BCAA, for example the first number represents the amount of Leucine to Isoleucine and Valine. So 2:1:1 has twice the amount of Leucine to Isoleucine and Valine. The ratio of Leucine is important as research has shown that Leucine is the magic ingredient when it comes to maximum muscle recovery. However, the Leucine must be taken in conjunction with the other BCAAs to have any effect.
The 2:1:1 ratio has been shown to be the perfect ratio needed to feel the benefits of BCAA.