There is so much information on the internet about what you should and shouldn’t be using. I have been doing some research into what you could be doing in your routine to help accelerate your results and I found a BCAAs.
If you have not heard of BCAAs before, then you are in for a treat.
What are they?
They are short for Branch Chain Amino Acids. When your glycogen stores run low your body relies on BCAAs for fuel. However, your body does not naturally make them, you need to get your intake from your food.
BCAAs are made up of 3 types; leucine, isoleucine and valine. Some studies have shown that leucine can help you feel more full as it improves the sensitivity to the hunger hormone lepton. It has also been shown to help promote fat burning and balance your blood sugar levels.
How can they help me?
In short, they can help you keep your muscles. BCAAs help boost protein synthesis which ultimately helps you build more muscle. It reduces muscle breakdown which is what happens when you are dieting and not eating enough BCAAs, after your glycogen stores, the next step is to break down muscle to get this energy.
As we age, it becomes harder to build muscle. BCAAs will help you boost the amount of muscle you can build.
Where are they found?
BCAAs can be found in lots of meat and fish. If you do not eat much meat or are vegetarian you can supplement with a protein drink, look for a ratio of 2:1. My Protein drink does some great tasty flavours. My current favourite is strawberry and lime.
When should I Take these?
All the time! Studies have shown that even on days when we are not working out, taking BCAAs has helped maintain muscle mass for up to two weeks without training. Sipping on a tasty drink throughout the day really could help you drop that fat and build the muscle you have been working towards.
They are great if you are fasting and want to maintain blood sugar levels or give you a boost before a fasted workout.
Do not take BCAAs if you are pregnant, breastfeeding or before surgery as they do affect blood sugar levels.
Do you take BCAA supplements? How have you found them?