Ultimate Supplement for Muscle Recovery

Every time I had intense training session with my trainer I lost my motivation during the week to workout again . Don’t worry everyone goes through that and If you are an athlete and struggling to achieve your fitness goals, you cannot fulfill your dreams without being consistent. One of them, the most important, is a branched-chain amino acids supplement. Your body needs a considerable concentration of essential amino acids to synthesize proteins continuously.
If you regularly follow a gym workout routine, your ideal diet plan does not work alone! You have to get these nutrients from supplements. If you plan to take BCAAs, you should know about BCAA supplements properly. Let’s walk together!

What are BCAA’s (Branch chain amino Acids) ?

BCAAs are essential amino acids that the human body cannot make on its own. You take these nutrients from your food. Only three amino acids are known as BCAAs because they have unique properties & branched structures. Like other amino acids, they are protein-building blocks and regulate numerous bodily processes. These three BCAAs are important for repairing and growing new muscles, particularly leucine. The three BCAAs are :

• Leucine: It enhances the rate of muscle protein synthesis and glucose metabolism
• Isoleucine: It maintains blood sugar levels and energy metabolism
• Valine: It involves muscle growth, repairing, and tissue repairing

The formulas of BCAA supplements or blends mostly contain a 2:1:1 ratio of leucine, isoleucine and valine, respectively. Why is there double amount of leucine because it works explicitly on muscle protein synthesis and antagonist catabolism.

How CAN BCAA’s help you with Post work out recovery ?

For proper and smooth functioning of the body, BCAAs are imperative. They help your body in various ways, regulate protein metabolism, gut lining, immunity, energy hemostasis, and brain functioning, glucose metabolism, tissue repairing and disease in the human body. However, the main functions of leucine, valine and isoleucine are :

Stimulating muscle building

If you are a fitness enthusiast or bodybuilder, you spend most of your hours in the gym, where you perform hard exercises. The aftermath of this is, your muscles are damaged and become stiff. These BCAAs repair your damaged muscles and reduces soreness. Leucine synthesizes muscle proteins faster, and you get lean muscles. To replenish their dearth, you should take BCAAs because your food cannot provide nutrients according to your body’s needs.

Reducing fatigue

BCAA supplementation increases the plasma concentration of branched-chain amino acids, and the uptake of BCAAs increases, but tryptophan uptake reduces in the brain. As a result, less tryptophan produces less concentration of serotonin in the brain, thus reducing fatigue.

Providing energy

BCAAs protect your body from breakdown. When you are continuously working out, your glucose (the main energy source) ends, and your body breaks down muscles and uses amino acids for energy. BCAA’s contains amino acids that also provide energy during prolonged exercise.

Support immunity

BCAAs indirectly support immunity. During hard training, almost the concentration of all amino acids diminished, including glutamine and as a result because of the low level of glutamine it reduces your immunity. That’s why you must have heard stories of getting flu like symptoms after a intense work out session at gym . BCAAs is converted into glutamine; as a result, its level increases and enhances immunity.

WHATS THE Best Time To Take BCAA’s Supplements?

BCAA supplements are available in two forms; capsule or tablet and powder. You can take BCAA tablets or mix the powder in water or drink. Men can take 12g & women can consume 9g dosage of BCAAs( minimum recommended doses).
You can take BCAA supplements before, during and post-workout. If you consume BCAAs during or after high-intensity exercise, the component leucine is readily available to protect your muscles. Your body continuously consumes these amino acids and synthesizes new muscle proteins to repair muscles.

Studies show that the concentration of BCAAs in blood increases after 30 minutes post-consumption. But researchers still cannot decide what time is the best to take BCAAs and looking for the optimal time to take them.

However, research indicates that the optimal time to consume BCAAs is narrow or limited. And it does not matter too much whether you take supplements pre and post-workout. Taking BCAA supplements in this window of time will support your body in repairing muscle, reducing soreness and making your muscles stronger.

Now, you are probably thinking can I get BCAA’s on rest days to get maximum results? You surely can to support your immune system and to boost your recovery. However we always recommend to work with your physician if you have any underlying medical condition.

My Experience with BCAA’s

Over the many years I have tried various gym supplementation available in market and found that the BCAA’s is very effective component of muscle building cycle and I consider that as one of the best supplement for muscle recovery . Hence my recommendation is you should consider BCAA supplements to compensate the concentrations that are dropped during a high-intensity workout.