BCAA is a Branched Chain Amino Acid and consists of 3 amino namely Leucine, Isoleucine, and Valine. The ratio of amino acid is 2:1:1 and is used as an intra-workout drink to boost up energy, prevent muscle fatigue and build muscle mass. Besides the benefits, there are few BCAA side effects which are discussed below.

Top 5 BCAA Side Effects and Important Benefits

BCAA for Women

BCAA can help women in many ways:

  1. Can help to boost strength
  2. Good for immune system
  3. Improve endurance
  4. Help to build lean mass
  5. May help directly or indirectly in weight loss

Leucine

Leucine is an essential amino acid that is used in the biosynthesis of protein. As it is an essential amino acid, which means that our body cannot produce it of its own. This is the reason we need to add it to our diet.

Leucine also helps in healing skin and bones. It is used to build lean muscle mass and increases the production of growth hormone. It reduces muscle breakdown while doing an intense workout. Some of the food that contains leucine are fish, beans, dairy, poultry, soy etc.

Isoleucine

Isoleucine is used generally in the psychological functions of the whole body such as glucose transportation, increased immunity, muscle growth. It is also used to boost the immune system and keeping us free from any diseases.

The main difference between Leucine and Isoleucine is that Leucine requires an intermediate called alpha-ketoisovaleric acid and Isoleucine requires alpha-ketoglutaric acid during the process of synthesis.

Valine

Valine is a hydrophobic essential amino acid and is found mostly in the foods that are high in protein such as meat, egg, fish including nuts and whole grains. It is used as energy fuel and its oxidation requires vitamin B6, vitamin B12, biotin, magnesium and iron.

The combination of all three amino acids makes up BCAA which is used as an intra-workout drink to enhance workout performance and prevent muscle fatigue.

BCAA Side Effects

BCAA is one of the safest supplements and does not has any side effects. BCAA side effects are very rare. It should be taken under proper guidance and in the correct time for it to work in a better way. There can be some side effects of BCAA if not taken in correct amount and time. Some of the common side effects of BCAA are:

Headache

Headache is considered one of the most common BCAA side effects that one experiences while taking BCAA. This problem does not arise in every individual as it depends upon person to person. A high dosage of BCAA can cause a headache so it is recommended to take around 5 grams a day.

Nausea

Nausea is another side effect of BCAA which is not experienced by many people. The side effect is caused when it is not taken under proper guidance. BCAA is a intra workout drink and should be added between the workout to improve strength and endurance.

Getting addicted

Many people who start taking BCAA get addicted to it and their body always require it whenever they do any physical activity. Adding BCAA to our diet is a good option but getting addicted to it is not good.

Diarrhoea

Diarrhea is caused when the daily intake of BCAA is increased from normal levels. But this problem is also very uncommon and only people who often have an upset stomach, face this problem.

Bloating

Bloating is caused when excessive amount of food is eaten and our body does not remain capable of digesting it. The food remains in our stomach for a longer period and thus bloating is caused. Many people think that it is because of BCAA intake but it is not true. BCAA can cause bloating only if the daily intake increases.

These are some of the most common and rare BCAA side effects. These side effects are not experienced by every person as different people have different body types.

BCAA is one of the cheapest and most affordable supplement which should be added by every person who is indulged in any physical activity.

When to add

The best time to add BCAA is during a workout. Most people suggest adding it after a workout, but during post-workout, our body requires all the essential amino acids for muscle recovery. So, adding it during a workout will enhance the workout performance and will help in muscle recovery as it will not make the muscle fatigue.

Conclusion

  1. BCAA consists of 3 amino namely Leucine, Isoleucine and Valine.
  2. Leucine is an essential amino acid that is used in the biosynthesis of protein.
  3. Valine is a hydrophobic essential amino acid and is found mostly in foods that are high in protein
  4. The side effects are not experienced by every person as different people have different body types.

Frequently Asked Questions

Is it safe to take BCAA everyday?

Yes, it is safe to take BCAA everyday with the doses of doses of 4-20 g per day.

What BCAA do to your body?

BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.

Does BCAA cause hair loss?

BCAA does not cause hair loss and there are studies and theories that have shown that it might actually help to prevent it.