Are branched chain amino acids (BCAAs) suitable for women to take? These 4 benefits will improve your weight loss results
Women can take BCAAs. Benefits for weight loss: muscle preservation, reduced fatigue, increased metabolism, and improved workout performance.
When you are doing some sports training, have you ever heard that you need to supplement BCAAs to speed up muscle recovery? However, this common sports supplement is also called Branched Chain Amino Acid (BCAA). It is mainly composed of leucine, isoleucine, and valine. It can also be called the essential amino groups of the human body. Acids cannot be synthesized by the human body and must be obtained through food intake. Therefore, whether it is through food sources such as chicken, beef, fish, or beans, these amino acids can be obtained, and additional supplements are required. Do you want to replenish the product? Are BCAAs suitable for women too?
Generally speaking, many men use BCAAs as supplements, but should women also use such supplements?
Generally speaking, branched-chain amino acids are used in skeletal muscles. They are mainly involved in protein synthesis, which is muscle construction, energy production, and various metabolic processes. They help maintain muscle mass and prevent muscle tissue tearing. They account for 10% of muscle mass. About 35%, so many bodybuilders will tell you that BCAAs can effectively increase muscle growth, improve exercise performance and prevent muscle loss. Currently, researchers and nutritionists are most interested in leucine because leucine can activate the mTOR signaling pathway, thereby stimulating maximum muscle protein synthesis; this means that as long as we eat more in our daily diet Ingesting some BCAAs can provide better energy replenishment and muscle recovery efficiency before and after exercise training.
BCAAs usage recommendations
Generally speaking, the dosage of BCAAs varies from person to person, but if you are a professional wrestler, bodybuilder, or athlete of various specialties, it is recommended to take a total of 10-15 grams of BCAA before, during, and after exercise. The average person usually recommends taking 10-15 grams of BCAA per day. It is about 91 mg per pound of body weight. For example, if you weigh 150 pounds, the daily dose required is 13.6-13.7 grams. This dose should be divided into several times a day. It is recommended to use it before, during, and after exercise. However, in order to get the best results, you must take BCAAs even on days when you are not training.
Benefits of BCAAs for women:
1. Improve muscle endurance
Generally speaking, protein (amino acid) supplements can not only improve muscle strength and growth but also improve muscle endurance during competition and delay the time to feel fatigued. This means that we can extend the time of exercise. Therefore, Many marathon events recommend that runners take BCAA supplements. In addition, some researchers have proposed the so-called central nervous fatigue hypothesis to explain how BCAAs improve muscle endurance performance. For example, a study conducted by Leeds Metropolitan University in the United Kingdom showed that daily supplementation during a resistance training program Leucine for 12 weeks will result in significant improvements in overall strength performance.
2. Increase fat loss effect
We all generally believe that excessive calorie intake will cause weight gain. As long as the calories are reduced, weight and fat loss can be achieved. However, the way of calorie intake, especially the source of calorie intake related to protein, also determines whether the calories are consumed. The problem of excessive intake. More and more studies have found that appropriate supplementation of BCAAs is specifically related to weight loss and fat loss. At the same time, BCAAs can encourage women to increase lean muscle mass and reduce body fat during weight training, and the effect is even better than normal. Common whey proteins are more effective. In addition, if you are drinking high-protein drinks, you will find that high-protein drinks have higher carbohydrates, fats, and calories than BCAAs. Therefore, if you are drinking you are losing weight or fat, BCAAs may be another better choice for protein supplementation.
3. Enhance muscle growth
Don’t start rejecting muscle growth when you see it. Only increasing muscle and reducing fat can make the weight loss process go more smoothly. However, one of the most impressive benefits of BCAAs is their ability to enhance muscle growth. Therefore, almost everyone who exercises People who compete or train will achieve better performance and training results by increasing muscle; according to a study published by Frontiers Physiology, it was found that people who took BCAAs supplements after resistance training had increased muscle protein synthesis than the control group. 22%, but it is not just eating BCAAs that can make muscles grow, it must also be done through muscle strength training of a certain intensity.
4. Reduce the duration of pain
When you are very keen on sports training, you will have delayed muscle soreness. Many foreign studies have shown that BCAAs can reduce the decomposition of protein during exercise, reduce muscle damage to tendon soreness, and accelerate muscle recovery. In addition, a study from Japan even found that the reduction in soreness and muscle fatigue caused by training was due to the effect of taking BCAA supplements beforehand. Therefore, taking BCAAs before engaging in weight training can reduce the severity of muscle damage, while reducing recovery time and making training more efficient.
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