BCAA (BRANCHED CHAIN AMINO ACIDS)

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The branched-chain amino acids (BCAA) are leucine, isoleucine, and valine. BCAA are considered essential amino acids because human beings cannot survive unless these amino acids are present in the diet.

BCAA are needed for the maintenance of muscle tissue and appear to preserve muscle stores of glycogen, (a storage form of carbohydrate that can be converted into energy). BCAA also help prevent muscle protein breakdown during exercise.

Where are they found?
Dairy product and red meat contain the greatest amount of BCAA, although they are present in all protein-containing foods. Whey protein and egg protein supplements are other sources of BCAA.

How much is usually taken?
Most diets provide an adequate amount of BCAA for most people, which is about 25-65mg per 1Kg of body weight. Athletes involved in intense training often take 5 grams of leucine, 4 grams of valine, and 2 grams of isoleucine per day to prevent muscle loss and increase muscle gain.

AMINO ACIDS

In the study of chemistry, amino acids are considered as the "building blocks" of the body. They are actually the molecular units that comprise of proteins. These proteins are various compositions of 22 specific naturally occurring amino acids. Their important functions include the formation of antibodies to fight invading bacteria and viruses, construction of nucleoproteins, the build-up of cells and repair of tissues, transportation of oxygen in the entire body, and participation in muscle activity.

Amino acids are the building blocks necessary for repair, growth, and recovery. Without total repair and recovery, the body cannot start to build muscles. During intense physical exercise, stress on muscle fibres can cause damage resulting in muscle fatigue, soreness, slow growth, and less strength. The recommended dosage is 8,000-10,000 mg before workouts.

They are also a part of the enzyme and hormonal system. This is why it is an important part of bodybuilding.

Everyone's ability to break down protein into single amino acids differs. By supplementing your diet with pure amino acids, you are saving your body the necessary step of breaking down dietary protein to obtain these amino acids. Supplementation helps provide amino acids for proper protein formation.

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