BioHack#5
Branch Chain Amino Acids; BCAA’s.
Another muscle-builder popular in the wellness world is known as BCAA’s. Branch chain amino acids are 3 specific proteins called valine, leucine, and isoleucine. They’re essential amino acids which means the body cannot produce them by itself and must be replenished from food. 9 out of 20 amino acids are essential. These 3 specific ones function to increase muscle, reduce soreness, prevent muscle wasting and support liver health.
Sounds like a wonderful thing! Yes it is. And most of us are already consuming BCAA’s via our daily diet as they’re available in eggs, meat, poultry, dairy, fish, legumes, peas, whey protein powder. The top 3 food sources are:
25g or 1 scoop of Whey protein powder at 5.9g BCAA’s.
100g of chicken breast at 5.5g BCAA’s.
100g of canned tuna at 4.6g BCAA’s closely followed by 100g lean ground beef at 4.5g BCAA’s.
So the question that arises from this information is whether to take it in supplement form or not, and then who does need to take it?
If your daily diet includes natural food sources of BCAA’s, then you don’t need it in supplement form. Taking in more of it through supplements is not going to benefit you any more than it would through food.
If you are facing a severe or terminal illness where muscle wasting is a consequence then BCAA’s in supplemental form can help prevent this. Many elderly people who are facing mobility problems or disabilities can benefit from it as muscle wasting is a natural occurrence as we age, and they aren’t able to weight train or walk for instance. People who are hospitalised and are malnourished or can’t eat because of diminished appetites can benefit too. Cancer patients normally have side effects of suppressed appetite with chemotherapy as well as muscle wasting. Patients with liver disease on a restricted diet can benefit from supplement BCAA’s.
However, what if you aren’t ill, and you are wondering about taking supplement BCAA’s for your fitness goals? It does help prevent muscle fatigue during training so you might know of power lifters who supplement with this. It helps reduce DOMS, the muscle soreness that comes after muscle breakdown due to weightlifting. Again a protein rich diet is enough but if you want to lift heavier weights and need more stamina then the extra supplement can help with this.
How is this different from what Creatine does for our body?
Creatine builds endurance during your workout so you can sustain your workout and lift heavier or run an extra km. it helps with focus and is good for brain health even in the elderly. It also is anti-aging and helps with menopausal symptoms. Creatine already exists in the muscles and the more you load them to work, the stores will run out. If you want to keep them working for longer, then a Creatine supplement will help you do that by replenishing ATP. So you don’t burnout during your workout when you want to increase the load. It’s energy. Sprinters, weightlifters, cyclists, sports athletes all benefit.
BCAA’s are essential proteins to build muscle and reduce fatigue with added liver support. So they will help with growth when you need the added protein that you’re not able to get via diet. Perhaps you don’t want a 6 egg white omelette on the regular when you’re lifting heavier. Here BCAA supplements can be of benefit for your muscle growth goals.
I personally have a whey protein shake with added full fat live yogurt and berries and added Creatine powder after my morning jog-interval walk and sprint 5K. After an hour I weight train. So I’m getting both BCAA’s, other amino acids as well as Creatine, vitamins and minerals, and antioxidants. This helps,ps me get through my workouts. I don’t mind the DOMS. I almost relish the soreness as it tells me I’m changing my body for the better. I do get drowsy though during the afternoon. I feel the muscle fatigue and my body feels heavier. I take a 35 min Power Nap to rest my body. For me, that works best. When I get up I feel refreshed to carry on with work and chores. Listening to your body, what it needs in the moment can be the best supplement support too!
If you need guidance and support to meet your wellness and fitness goals and are confused about what to take as supplements, then I look forward to hearing from you. Book an hour session now via WhatsApp or email.
Looking forward!
Sonia Salim.
“Good health practices are contagious.”
“I am a Nutrition and Being-Well Coach. My training is from IIN in NYC in Holisitc Health Counselling. I started my private practice in 2017 and as I gained clientele, I wanted to delve deeper in to the root causes of bad health whilst helping women reach their weight loss goals.
I earned 3 more certifications from IIN in Gut Health, Hormone Health and then later one in The Psychology of Food.
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Thanks, Sonia.
