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Sports lovers will be very familiar with BCAAs, which are functional foods that help accelerate protein synthesis, increase muscle mass, and improve exercise performance. So what are BCAAs? How does BCAA affect the body? This article, Cfis.edu.vn will help you answer questions!
What are BCAAs?
BCAA (Branched-Chain Amino Acid) consists of 3 essential amino acids such as isoleucine, leucine and valine. This is a chain of amino acids that branch off to the side to form a link, they make up the protein component – one of the most essential amino acids in humans. Amino acids cannot be synthesized by the body, they will only be obtained through natural foods or using functional foods.
BCAAs make up the majority of the total essential amino acids, around 30-40% and of which 15-18% are found in muscle. Leucine has the highest ability to build muscle protein, isoleucine and valine carry the function of creating energy, improving blood sugar flow in the body.
Effects of BCAAs on the body
BCAAs activate the enzyme responsible for muscle building, with a higher proportion of leucine components than isoleucine and valine – one of the ingredients that focus on muscle growth.
Effective weight loss
Effectively prevent weight loss and reduce fat. BCAAs do not contain calories, the sugar contained in BCAAs is completely a sugar-free artificial sweetener, a very good substitute for harmful sweets or carbonated drinks.
Balance blood sugar
Good control of blood sugar, greatly improves health. According to experts, leucine and isoleucine have the ability to increase insulin secretion, making muscles take more sugar from the blood, so it reduces blood sugar a lot!
Relieve muscle pain
Scientific research has proven that BCAAs help reduce muscle soreness very effectively, shortening muscle recovery time. Supplementing with BCAAs before training, BCAAs will eliminate muscle destruction during exercise!
Side effects of BCAAs?
Taking BCAAs can sometimes cause stomach upset, but not much . If you are suffering from a medical condition, you should consult a doctor before use to ensure safety, if during use there are abnormal symptoms, you should contact your doctor for the fastest advice.
What foods are BCAAs in?
BCAAs are found in many natural foods such as:
- Eggs : 1.3g in each large egg
- Meat, fish : 3-5g in 100g
- Cow’s milk : 2g in 250ml
- Legumes : 2-4g in 100g
- Cheese : 1.5g in 28g of cheese
- Pumpkin seeds : 1g in 28g pumpkin seeds
How to use BCAAs properly (dosage)
With BCAA supplements, they are usually produced in powder or tablet form.
The right time to take BCAAs is before training – during and after training.
- For women : Provide at least 9 grams of BCAAs/day.
- For men : Provide at least 12 grams of BCAAs/day.
- Those who exercise more than usual can add about 10-20g of BCAAs/day for good absorption.
Notes when using BCAA
People with ALS (Lou Gehrig) and people with congenital disorders should limit their use of BCAAs to avoid the current health situation.
Above is all the information What is BCAA? What effect BCAAs have on the body has been synthesized by Cfis.edu.vn. Hopefully through this article you will understand more about the meaning and use of BCAAs in the right way to have a “beautiful body”!
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