Many people asked: what is BCAAs(Branched-Chain Amino Acids)? and how does it work and benefit? Well, as a popular supplement in the bodybuilding and fitness communities, BCAAs exists for a good reason! After reading this article, you will be surprised why haven’t you taken BCAAs before!
许多人会问:什么是BCAAs(支链氨基酸)? 它有什么样的作用以及对健身有什么好处? 支链氨基酸作为一种在健身行业很受欢迎的运动补剂，它的存在是有一定的道理的! 看完这篇文章，你会惊讶为什么以前没用过支链氨基酸 !
What’s BCAAs? 什么是支链氨基酸
BCAAs, or branched-chain amino acids, are essential nutrients that the body obtains naturally from eating protein-rich foods, such as meat and dairy products. BCAA is primarily made up of the three amino acids leucine, isoleucine, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids. So you need to get essential amino acids from somewhere else.
What’s the benefits?有什么好处？
BCAA supplementation may be useful for gaining skeletal muscle (the kind that makes you swole), BCAAs are especially helpful for maintaining mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme. But how?
Increase Protein Synthesis促进肌肉合成
Branched-chain amino acids (which are the essential amino acids valine, isoleucine, and leucine) stimulate muscle protein synthesis, potentially more than a normal protein on its own. Protein synthesis is the metabolic process when your body makes new muscle protein, also known as gains.
Reduce Protein Breakdown减少肌肉分解
Increased BCAA levels also work in your favor by reducing the rate of protein breakdown. They do this by decreasing the activity of the protein breakdown pathway, and also by decreasing the expression of several complexes involved in protein breakdown. (They decrease the amount of mRNA produced from the gene that codes for these components.)
BCAAs And Whey支链氨基酸和乳清蛋白粉
Despite all these benefits of BCAA supplementation, there are many skeptics who say branched-chain amino acids are overpriced and you can just get them from whey protein. While proteins like whey are naturally rich in BCAAs, this isn’t the most effective strategy for muscle growth or fat loss.
The BCAAs in whey are peptide-bound to other amino acids. In order to raise BCAA levels in your body, they must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be broken down and absorbed into the plasma.
How BCAAs works支链氨基酸如何起作用
Branched-chain amino acids in supplement form, however, are free-form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels more quickly and to a much greater extent than peptide-bound aminos in proteins. Even a few grams of free-form BCAAs will spike BCAA plasma levels way more than 30 grams of whey protein. They can start working right away.
Whether your goal is muscle building or weight loss, supplementing with branched-chain amino acids (leucine, isoleucine, and valine) can support the metabolic processes that make it happen. They can also make your gym workouts more effective.
You can get these amino acids from foods, but dietary BCAAs won’t hit your blood plasma as fast as BCAA supplements. Add a BCAA supplement to your routine! You can take it before, after, and/or during your workout. You can also sip on these amino acids between meals to stay in an anabolic state as much as possible.
So that’s why we always say that Whey protein and BCAAs are perfect pair for people who what to achieve certain goals, especially for beginners. BCAAs would be effective either you want to lose weight or gain muscles. If you haven’t tried any BCAAs, what are you waiting for?