You’ve probably heard someone using BCAA supplements in the gym. People talk about their magic in bodybuilding. So, let’s talk about everything related to BCAA supplements. Is BCAA Supplements good for beginners? Without further ado, let’s discuss what these supplements are.

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Is BCAA Supplements good for beginners?
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Is BCAA Supplements good for beginners?
June 26, 2020 - By Raman Sreedaran
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2. You’ve probably heard someone using BCAA supplements in the gym. People talk
about their magic in bodybuilding. So, let’s talk about everything related to BCAA
supplements. Is BCAA Supplements good for beginners?
Without further ado, let’s discuss what these supplements are.
What are BCAA Supplements?
BCAA is short for branched­chain amino acid. BCAA supplements include three
essential amino acids:
Leucine
Isoleucine
Valine
Simply put, branch­chain amino acids are the building blocks of proteins. They are
composed of an anabolic (muscle building) group of amino acids that work together
for the following functions in your body.
Muscle maintenance
Muscle growth
Fat loss
Recovery
Endurance
When you look at the molecular structure of BCAA, you will find that these amino
acids are grouped. According to many research studies, these supplements
contain twice the amount of leucine content than valine or isoleucine.
This is depicted in a 2:1:1 ratio. The reason behind the double amount of leucine is
that it is great at stimulating protein synthesis and stopping the breakdown of
muscle protein. When you take BCAA supplements, they go directly to your
muscles, rather than the liver. Therefore, they have a faster effect.
Researchers are still studying whether it is better to take BCAA supplements as
compared to whole­foods that contain BCAAs. Most people favor BCAA
supplements because they are portable and easier to take. Also, BCAAs are
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3. supplements because they are portable and easier to take. Also, BCAAs are
important for vegetarians.
Most people can get their protein intake from consuming animal products.
However, a plant­based diet can leave a deficiency in the optimal protein intake.
So, if you are a vegan or vegetarian, you might be able to benefit from BCAA.
Another reason that people resort to BCAA supplements instead of whole­food is
that supplements don’t require digestion and are quickly absorbed. Also, your
kidney and liver don’t have to process anything. Now, let’s break down the branch­
chain amino acids and talk about the uses of each of its components.
What is Leucine?
Leucine is the most important
BCAA. As discussed above, it
is present in double the
concentration as compared to
the other two amino acids in
BCAA. It helps to build
muscles by helping them in
processing protein. According
to research, it is responsible
for about 25% of the increase
in protein synthesis.
What is Isoleucine?
Isoleucine is another essential
amino acid. This means that your body cannot synthesize it. Therefore, you must
get it from food. BCAAs help to provide isoleucine to your body.
What is Valine?
Valine helps to bring extra glucose to our muscles to give them energy during
intense workouts. Furthermore, valine is known to improve the immune system and
brain functioning. When these three amino acids work together, they are quite
powerful.
Is BCAA Supplements good for
beginners?
When to take BCAA?

4. When to take BCAA?
When is the optimal time to take BCAAs?
You can take the supplements before, after
or during exercise. Some people even take
them before sleeping. Let’s discuss each of
them.
Before or After Exercise
In this particular piece of research, a sample of young men took 10 grams of BCAA
before exercise. They experienced less muscle soreness and damage as
compared to the men who took BCAA after exercise.
BCAA levels are known to peak in the blood after half an hour of taking the
supplement. After exercise, you can just have a protein shake which usually
include high­quality BCAAs.
During Exercise
In another study, 193 men were given 16 grams of BCAAs during a marathon.
However, they did not run as fast as the men who were given a placebo. A similar
study was conducted on cyclists. They didn’t show an improvement in their
physical performance. However, the supplements did help to reduce mental
fatigue.
Bottom Line
You should experiment with your own workout time to see when BCAAs work best
for you. Some coaches even recommend that you should take BCAA supplements
before you sleep. This helps your muscles recover during the night as you sleep.
The good news is that you can take a dose of 5­10 milligrams of BCAA. So, you
can take them several times a day to ensure that you give your best performance.
Furthermore, you can take them with a protein shake on an empty stomach as well.
You can take BCAAs in powder or capsule form. Capsule form has a slower
digestion process. So, if you are looking for quicker results, it is better to take it in
the powder form. Moreover, the powder BCAAs feature different flavor choices.
Potential Benefits of BCAA
Supplements

5. Potential Benefits of BCAA
Supplements
Many studies claim that BCAA
supplements may help you with your
fitness regimen in the following six
ways.
Get lean
Reduce fatigue during exercise
Reduce muscle damage
Support immunity
Promote muscle building
Source of energy
Let’s discuss each of these benefits in further detail.
Get lean
Many athletes take BCAAs to help them lose weight faster. This is because BCAAs
act as appetite suppressants and help to reduce cravings.
Furthermore, BCAAs are known to boost the testosterone level naturally.
Testosterone is one of the hormones that reduce fat growth in the body. Overall,
BCAAs will be a good addition to exercise for any weight loss plan.
Reduce fatigue during exercise
When you are exercising, serotonin is released in the body, resulting in excess
fatigue. The body uses an amino acid called tryptophan to make serotonin in your
body. BCAA supplements limit the entry of tryptophan into the brain.
Therefore, BCAA supplements may help to reduce excess fatigue while you are
exercising. As a result, you will be able to keep up with your exercise regimen.
Reduce muscle damage
BCAAs are known to relieve the soreness and muscle damage caused by the
strain on your body during heavy exercise.

6. Support Immunity
Strenuous exercise can lead to compromised immunity. This is because the level of
glutamine in the body decreases. Glutamine acts as the fuel for immunity cells. If
you take BCAAs, the amino acids will be converted into glutamine. Therefore,
BCAA can support the immune system.
Promote muscle building
As discussed earlier, BCAA consists of essential amino acids. Also, they stimulate
the synthesis of protein in your muscles. Therefore, BCAA supplements will help to
promote muscle building.
Source of energy
When you exercise, the glucose levels in the muscles decreases. BCAA
supplements will help to replenish your energy during prolonged exercise. Apart
from all these benefits, BCAAs are also known to help in improving mental acumen
and concentration.
Which BCAAs should you buy
When buying BCAAs, this is all dependent on preference. If you prefer tablets, then
go with that and the same applies for the powder. From experience, the powder
shakes taste amazing. They taste like juice.
Personally, I have used Amino X for the past few years and it has always kept me
energized while working out. Plus, it tastes amazing. I have added a few
recommendations below which which we have used and are from reputable
brands.
Summary
In conclusion, and response to our post question, Is BCAA Supplements good for
beginners?
BCAAs are beneficial for athletes who do explosive workouts and have restrictive
diets that do not offer the recommended intake of essential amino acids. They must
provide the body the essentials it needs before pushing it into grueling exercises.

7. If you do not engage in intense exercise, it is not recommended that you take
BCAA supplements. Instead, you can get your essential amino acids from whole­
foods.
There are several nutritious recipes created by us that are high in protein and
essential amino acids. According to the Nutrient Search from the United States
Department of Agriculture, the following are foods high in BCAA.
Meat, Poultry, and Fish
Milk
Cheese
Eggs
Low­Fat Greek Yogurt
Tofu
Cheese
Always remember to consult a physician before starting any supplement regime. A
protein diet is always the best way to fuel your body. In some cases, supplements
should be used. Therefore, make sure that you are not overdosing yourself by
taking both.
So, are BCAA supplements good for beginners? It depends on the level of exercise
as well as the protein intake from the individual’s diet.
ABOUT THE AUTHOR
Raman Sreedaran
Hey! I'm Raman.
If there's two things I'm passionate about in life, it's gym and food!
My life is relatively simple. I work in finance during the day and lift weights in the
evening. The rest of the time, I'm either sleeping, eating or writing to help readers
on their fitness journey.

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Comments: 2
Like!! Great article post.Really thank you! Really Cool.
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June 27, 2020 - 9:09 am
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