Currently, trainers who hope to increase muscle size and strength through resistance training generally take BCAA. People who lift iron in the gym will often tell you that branched-chain amino acids are essential for building lean muscle. They will convince you that to get the best muscle synthesis and growth. You need to drink branched-chain amino acids during training, doing aerobics, or even multiple times a day. However, it is not.
The need for essential amino acids stems from the impact of training on muscle fibers. Simply put, the purpose of training is to cause acceptable tears inside muscle fibers. Then through adequate nutrient intake and rest, our body will produce new, larger muscle fibers to repair the torn muscle tissue, making these muscles more robust. This process is called muscle hypertrophy.
To achieve this process, the body must use amino acid molecules. Single amino acids will combine to form peptides through the linking process, which reconstitute proteins and eventually form muscle fibers. The body must maintain an anabolic state to create these muscles, which will be affected by the blood amino acid concentration and the speed of muscle protein synthesis factors that affect muscle protein synthesis, including training, nutrition, and insulin.
Are branched-chain amino acids beneficial?
Based on the current evidence, it can be considered that BCAA is a necessary supplement to help muscle growth and recovery. However, recent studies have found that the facts are the opposite in some cases. This is because we have overlooked the fact that new proteins cannot be formed without all nine essential amino acids (including 3 BCAAs). Therefore, BCAA alone cannot provide the nine essential amino acids needed to make new proteins. In addition, studies have found that high concentrations of leucine are harmful to muscle protein synthesis. Too much leucine will cause the oxidation rate of isoleucine and valine to accelerate, reducing their effect on muscle protein synthesis, thereby reducing the total output. According to a study, BCAAs cannot form the anabolic environment required for muscle protein synthesis (MPS). They promote the catabolic state (MPB) and increase muscle protein breakdown.
Conclusion:
So, is it the truth or a scam? According to research, it is clear that there are more scams than the truth. They may have some potential effects if they are taken together with a sufficient amount of full-priced protein at the right time, but this is still controversial. A good supplement should contain all the essential amino acids. It can be included in a whey protein supplement alone, or you can get it entirely from food. BCAA and important amino acid supplements can only supplement other foods. When ingested with high biological value food sources, milk or eggs-BCAA can enhance MPS. This will eventually help repair and remodel muscles. In addition, they also have the effect of combating sarcopenia (a decrease in power associated with aging due to an increase in anabolic threshold). In the elderly, more essential amino acids and BCAAs are needed to achieve an anabolic state.