BCAAs are first proven to increase muscle mass and are also involved in limiting structural and metabolic disorders associated with movement disorders.
BCAAs are mainly found in animal foods such as milk. The isolated milk protein (whey protein) is rich in BCAAs and leucine. Some vegetable and plant-based foods also have low amino acid content (such as soybeans).
The Health Benefits of BCAAs
Muscle Protein Synthesis
Among the many benefits of BCAAs is its BCAAs are stored directly in muscle tissue and help build new muscles and increase strength. Muscle tissues are made up of two types of proteins, actin, and myosin.
These two proteins are then made up of three types of amino acids: leucine, isoleucine, and valine. These three are essential for the formation of new muscles and the preservation of existing muscles. BCAA supplements increase the raw material of muscle tissue and contribute to muscle building.
Prevention Of Muscle Damage
There is evidence that eccentric muscle contraction causes muscle pain and injury (increased myofibril laceration) due to protein leakage into the systemic circulation (proteolysis).
Supplementing BCAAs early, before, during, and/or after physical activity can reduce muscle damage and prevent muscle weakness. Post-exercise protein intake increases muscle protein synthesis rates.
This stimulates the net growth of muscle protein. It also protects the skeletal muscles from damage by giving them an adaptive response to long-term training.