BCAA’s (Branch Chain Amino Acid) refer as three amino acids namely the leucine, iso-leucine and valine. They are required for the replication, transcription and translation of protein synthesis. BCAA’s boost up our body’s recovery process by producing new muscles, lessen muscle fatigue and stop the further loss of essential amino acid during intense workout or any exercise. BCAA’s also enhance the process of anabolism.
These particular amino acids are usually provided in a standard ratio of 2:1:1, i.e., leucine: iso-leucine: valine. According to studies and researches, this is the most effective ratio that boosts performance and muscle growth. The BCAA’s can also be taken in other ratios as well for instance 3:1:2 or 4:1:1, etc. However, due to the lack of research conducted on these ratios, the 2:1:1 ratio is mostly recommended.
Since it stops down the catabolic process, the BCAA protects and promotes muscle tissue during workout. Consequently, it lessens delayed onset muscle soreness, thereby enabling complete muscle repair. This is the reason weightlifters usually use BCAA’s supplements and are able to carry out intensive workout for prolong hours. BCAA’s are very important for the production of protein and hence allows better muscle development, especially when it is consumed with meals as it improves the intake of protein in meal.
Although the dosage of BCAA can very but it is mostly recommended that it should be taken 5 to 15g during training to experience better results, which include lessen soreness, improve endurance and recovery.