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 a few BCAA side effects which are discussed below.
BCAA for Women
BCAA can help women in many ways:
- Can help to boost strength
- Good for immune system
- Improve endurance
- Help to build lean mass
- May help directly or indirectly in weight loss
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 hormones. It reduces muscle breakdown while doing an intense workout. Some of the food that contains leucine are fish, beans, dairy, poultry, soy etc.
Isoleucine is used generally in the psychological functions of the whole body such as glucose tr ansportation, increased immunity, muscle growth. It is also used to boost the immune system and keep 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 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 have any side effects. BCAA side effects are very rare. It should be taken under proper guidance and at the correct time for it to work in a better way. There can be some side effects of BCAA if not taken incorrect amount and time. Some of the common side effects of BCAA are:
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 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 an intra workout drink and should be added between the workout to improve strength and endurance.
Many people who start taking BCAA get addicted to it and their bodies 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 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 is caused when an 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 supplements 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 fatigued.
- BCAA consists of 3 amino namely Leucine, Isoleucine and Valine.
- Leucine is an essential amino acid that is used in the biosynthesis of protein.
- Valine is a hydrophobic essential amino acid and is found mostly in foods that are high in protein
- 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 every day?
Yes, it is safe to take BCAA every day with doses of 4-20 g per day.
What does 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.