How BCAAs (Branched-Chain Amino Acids) Work in the Body:
BCAAs include 3 essential amino acids:
- Leucine
- Isoleucine
- Valine
They are unique because they are metabolized directly in the muscles, not the liver — making them fast-acting, especially during exercise.
What BCAAs Do in the Body:
1. Stimulate Muscle Protein Synthesis
- Leucine activates mTOR, a key pathway that signals muscle cells to grow.
- This promotes muscle repair and growth after exercise.
2. Reduce Muscle Breakdown (Catabolism)
- During training, BCAAs help preserve lean muscle by acting as an energy source and reducing muscle tissue breakdown.
3. Delay Fatigue
- BCAAs compete with tryptophan for entry into the brain.
- This reduces serotonin production, which may delay the feeling of mental fatigue during long or intense workouts.
4. Support Recovery
- BCAAs reduce muscle soreness (DOMS) after training by decreasing muscle damage and inflammation.
What Makes BCAAs Special?
| Amino Acid | Role |
|---|---|
| Leucine | Triggers muscle growth (mTOR pathway) |
| Isoleucine | Aids glucose uptake and energy production |
| Valine | Supports recovery and reduces fatigue |
Benefits for Athletes & Active People:
| Benefit | How BCAAs Help |
|---|---|
| Muscle preservation | Especially useful during fasted training |
| Endurance | Reduce fatigue in long sessions |
| Strength gains | Aid in faster recovery between workouts |
| Muscle soreness | Reduce DOMS and speed recovery |
When to Take BCAAs:
- Before workouts (prevent muscle breakdown)
- During workouts (reduce fatigue, boost energy)
- After workouts (support recovery)
- During fasting (preserve muscle)
Limitations:
- BCAAs alone are not enough to build new muscle — you still need the other 6 essential amino acids for full protein synthesis.
- Best used when combined with complete protein or EAA supplements for full effect.
Summary:
BCAAs fuel your workouts, protect your muscles, and help you recover faster.
They are fast-absorbing and great for intra-workout support, but not a complete solution for muscle growth without the full spectrum of EAAs.
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