All About BCAAS

All About BCAA, Its Benefits, Effects And Usage

If you are a fitness lover, a workout fanatic, and gym cultured, then you’ve probably heard of sports supplements.

You’ve probably known the terms like whey protein, creatine, casein, but you might not have all the info regarding these powders.

The more the facts and proper information about the sports nutrition will help you to maximise the benefit of any sports nutrition.

So, as we mentioned the same in our previous blog that “nobody should put anything in his/her body without knowing the benefits and risks involved in it”

All About BCAA

You may also have heard the word BCAA, but you even be wondering what are BCAAs? Let us dive deep and learn All About BCAAs.


  • What are BCAAs

What Is BCAA

BCAA which stands for Branched Chain Amino Acids which are a group of essential amino acids that includes leucine, valine, and isoleucine.

We all studied in our school that amino acids are the building blocks of protein, which is critical for your body’s structure, strength, and function.

BCAAs are different from other amino acids in their branched molecular form. They also differ in the application of benefits the way they do to athletes which are considered notable.

Branched Chained Amino Acids are very useful and familiar in the fitness industry, as they are often taken as a sole supplement which best utilised in many pre-workouts formulas.

This supplement has made a huge comeback and an important factor in the bodybuilding communities, BCAA are most researched supplement over other supplements.


  • How Do BCAA Works

When you are shredding down and melting your calories away, your body will be in an energy releasing state. This means that your body will shell out tissue, fat, and some muscle rather than producing it (which is termed as being in an anabolic state).

When you are cutting down you’re calories, muscle loss also occurs along with the fat loss, because our body uses muscle protein (made up of amino acids) as our source of energy.

To form a muscle, the rate of protein synthesis should be greater than the rate of protein breakdown. And, when the rate of protein breakdown is greater than protein synthesis then muscle loss occurs. If the rate of protein breakdown and protein synthesis are equal, then it results in no change in your muscle mass.

There are total 9 essential amino acids which are called Branched Chain Amino Acids, these amino acids can be utilized and absorbed in skeletal muscle, whereas other essential amino acids break down (mainly in the liver).

BCAA, when taken in a supplement form helps to enhance the process of protein synthesis and try to control the protein break down, so when you are exercising, it helps to keep it intact in your body to support your muscle mass gain, and it does help to recover from fatigue.


  • Benefits of BCAAs

BCAA supplements keep you pumped up when working out, this is the sole reason why all athletes and bodybuilders recommend to have as a pre-workout supplement.

When exercising, the production of Serotonin rises, and it increases the perception of muscle fatigue. BCAA prevent this from occurring and boost you furthermore to work out for longer, harder, and par your limit.

BCAA may reduce the liver complications, may enhance weight loss, lower blood sugar level, increases muscle mass, reduces muscle soreness etc.


  • Suitability

BCAAs are apt for fat loss and building muscle mass. Anyone can consume BCAAs, and they will definitely benefit you in many ways.

As you age, it becomes very difficult for your body to create the adequate amount of muscle within your body, BCAAs are the best way for those over the age of 35 years to boost the muscle build.

According to a study, Leucine increases the muscle protein synthesis by 135% straight. Even the young lifters who want that extra edge can be benefitted by these amino acids.

This supplement is excellent for those who are following a specific diet plan, special fasting, or any weight loss program.


  • Side Effects/Cautions

If you fall into any one of the following categories then you should use BCAAs with caution, we recommend you to consult your doctor before using any BCAAs.

  1. Pregnant or Breastfeeding – If a woman is expecting a baby or in the breastfeeding phase, it’s not recommended to take BCAAs. There is no researched proof and reliable evidence to suggest it is safe.
  2. Before any operation/surgery – BCAAs are responsible for affecting blood sugar levels, so this property might interfere with the blood sugar level during the surgery or after the surgery. We recommend you to stop the dosage of BCAA at least 2 weeks before the scheduled surgery.
  3. BCAA for Children – Branched Chain Amino Acids are safe for children when the doses are taken orally for short-term. BCAAs are safe to be used in infants upto 6 months.
  4. Low Blood Sugar in Infants – Leucine is responsible for lowering the blood sugar in infants with a condition called idiopathic hypoglycemia. Studies suggest leucine causes the pancreas to release insulin, and this lowers blood sugar.


  • Dosage

According to the World Health Organization (WHO) report, the average adult should consume at least 15 mg of BCAAs per pound (34 mg/kg) of body weight each day.

More recent research states that the daily requirements may be as high as 65 mg/lb (144 mg/kg) of body weight per day.

A minimum of 9mg of BCAAs for Women and 12mg for Men every day. The average is 5–12 grams of BCAAs for most people, athletes may intake 10–20 grams of BCAAs per day.

Meat, poultry and fish contain 3–4.5 grams per 84 grams, Beans and lentils have 2.5–3 grams per cup, Milk has 2 grams per 237 ml, Tofu contains 0.9 to 2.3 grams per 84 grams.

Cheese has 1.4 grams per 28 grams, Egg has 1.3 grams per whole egg, Pumpkin seeds about 1 gram per 28 grams, Quinoa ccontains1 gram per cup, Mixed nuts has 0.7–1 gram per 28 grams.



BCAAs are very powerful and worthy supplements when used correctly, it increases your muscle mass and the rate of protein synthesis instead of muscle loss when you are cutting down.

Delivering a good source of amino acids during the workout or before the workout makes this supplement a favourable amongst the enthusiast, these are really good as pre-workout when you are training fasted.

BCAAs provide excellent benefits, they excel when it comes to muscle growth and to enhance the performance while working out. That’s the biggest key feature a Branched Chain Amino Acid has.

They are found in a decent amount in whole protein supplement and also in protein-rich eatables. Hence, taking BCAA in a supplement form may not be necessary when you are getting ample count through a protein supplement or a protein-rich diet.

Also Read: Does Creatine really affect your Kidneys and Liver? Find out here

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1 Comment

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