Branched-chain amino acids, BCAA for short, are the cornerstone of building new muscles, so they are a necessary supplement to your exercise. Branched-chain amino acids cannot be produced by your body, but must come from your diet.
In addition, branched-chain amino acids also help to enhance immunity, prevent fatigue and relieve muscle soreness after exercise. Because exercise promotes the decomposition of branched-chain amino acids in the body, many bodybuilders will choose branched-chain amino acid supplements to promote muscle growth and enhance their recovery ability after exercise.
A large number of studies have found that whenever the subjects are given amino acids after resistance training, the protein synthesis speed will be accelerated and the decomposition speed will be slowed down. However, these studies only pay attention to the short-term changes in the synthesis rate of BCAA within a few hours after it enters the body, and do not directly measure the difference in muscle size. Therefore, even if BCAA can directly stimulate protein synthesis and reduce protein decomposition, it does not mean that BCAA can gain muscle, because the change of synthesis and decomposition speed in a short time does not mean muscle growth.
When the ratio of three kinds of bcaa is close to animal protein, bcaa is a fairly safe amino acid (for example, 2: 1: 1 leucine: isoleucine: valine), but it has been reported that intake of bcaa will have a certain impact on the life of the elderly. Branched chain amino acids may be a beneficial exercise supplement.
Let's talk about anti-fatigue. Anti-fatigue is mainly related to the fatigue of the central nervous system (some studies think that BCAA can also improve the peripheral fatigue during exercise, which may be mainly related to controlling lactic acid concentration, saving energy and material consumption, etc. ? But there is no clear conclusion in this regard)? Sports fatigue can be simply divided into peripheral fatigue and central fatigue, peripheral fatigue, commonly known as muscle fatigue? Central fatigue is the decrease of excitability of nervous system.