BCAA: DO YOU NEED THEM?

Have you any idea of the pink liquid or may be purple sometimes, all the hardcore bodybuilders carry
around and keep on sipping on at the gym? There may be chances that it’s a cocktail of branched-chain
amino acids (BCAAs), and that they’ll swear by its muscle-building powers.

If you've heard the hype, the BCAA supplement is as fundamentally useful as whey protein and as powerful
as creatine in its ability to help you build muscle and strength (or even more so if You have come across
some companies).

But same is the case of many supplements, you’re not being told the whole story. Put down simply, while
BCAAs do have a valid use (which we will talk about), they’re not nearly as effective as they’re told to be.

Branched chain amino acids (BCAAs) are essential amino acids (our body does not create them) that
contain an aliphatic (branched) side-chain. These amino acids are the key players in the regulation of
muscle mass and must be consumed through your diet. These have Leucine, Isoleucine and Valine. Leucine
being the best among the three.

Commonly the quantity of Leucine is the highest in any BCAA supplement. It can be in 1.5:1:1 or 2:1:1 of
Leucine:Isoleucine:Valine. Valine is the highest rated because it promotes protein synthesis by activating
mTOR pathway.
There are many benefits stated for the God like BCAA like protein synthesis, helpful during training in the
fasting state, fatigue reduction being the most important and a lot more.

So, should we spend our money on BCAAs or not? Let’s decide that on the basis of following points:

1- The first point is, most people don’t realize that BCAAs are abundantly found in food. Most protein rich
foods have quite a high percentage (15-25%) of BCAAs. A 25g serving of protein powder usually provides
you with 5-8g of BCAAs. Now given this, the question we must ask ourselves is – “Are isolated BCAAs of any
use, if you have already a high protein diet?” The answer is NO!

2- The second factor being Tryptophan which is an alpha-amino acid. It is important for working of the
brain. In high protein diet, Tryptophan level is not up to the mark and thereby adding BCAA during this not
going to benefit you. Moreover, it is going to reduce your happiness and performance.

3- It’s been hypothesized that around 3-4 g of Leucine per meal is required to maximally stimulate muscle
protein synthesis. What if I tell you that this fact is hidden by the companies who sell it? It is kept secret!

In fact, consuming a whole protein source will not only provide you BCAAs but also EAAs (Essential Amino
Acids) and other nutrients. BCAAs + EAAs = More Benefits.

At the end, its total protein intake is the most important factor. BCAAs alone are not going to give you
benefits. And the important thing we get is complete protein i.e. BCAA+EAA. Although BCAAs are helpful in
the cutting cycle and working out during fasting. But what if your protein is not completed by the end of
the day?

You then eat or just take in BCAA!

SO, the choice is yours and of course, the money too! Spend it wisely (on whole food sources ).