1. Delayed Fatigue And Improved Energy
Several factors are known to cause fatigue during intense bouts of exercise, including workout intensity, duration, and fitness level. Some research suggests that BCAAs can help delay muscle fatigue by stopping the amino acid tryptophan from converting to serotonin, as serotonin can cause fatigue.
2. BCAAs Improve Aerobic and Anaerobic Performance When Taken Regularly
Importantly, the results of these studies indicate that BCAA supplementation can improve both aerobic exercise capacity and anaerobic performance!
3. BCAAs Fortify the Immune System
Researchers have found that BCAAs can also be used by immune cells within the gut as a fuel source, which allows the immune system to regenerate itself more efficiently and protect against harmful pathogens. A strong immune system aids in recovery and makes you less likely to get sick.
4. BCAAs Protect Lean Muscle
BCAAs have been shown to preserve muscle mass under extremely catabolic conditions characterized by protein breakdown and muscle wasting, such as ultramarathons and high altitude mountaineering. By providing supplemental BCAAs, the body is less likely to consume its own amino acid (protein) stores. Think of them as your muscle insurance policy!
5. BCAAs Promote Muscle Protein Synthesis
As mentioned before, leucine is the most important of the three BCAAs for initiating muscle protein synthesis (MPS), which is necessary for muscle building. A dose of 2-3 g leucine (depending on body weight) is generally considered effective to maximally stimulate MPS, and is often referred to as the leucine threshold.
6. Decrease Muscle Soreness
Some research suggests BCAAs can help decrease muscle soreness after a workout.It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new.
This soreness is called delayed onset muscle soreness (DOMS), which develops 12 to 24 hours after exercise and can last up to 72 hours.
BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS.