Prevent DOMS And Increase Gains With BCAAs
If you train regularly, you may have heard of BCAAs and their recovery properties. While most people tend to take a post workout shake, many people neglect intra workout supplements which can be very useful in delaying DOMS and building muscle.
What are BCAAs?
BCAA stands for Branch Chain Amino Acids. They are made up of three essential amino acids - Leucine, Isoleucine, and Valine. These amino acids help to promote protein synthesis in the body and therefore help with muscle growth and recovery.
BCAAs are found in all foods or supplements containing protein. However, many people - particularly vegetarians and vegans - don't get enough of them from food. Therefore supplementing with BCAAs during exercise can be very beneficial.
Here's why you should take BCAAs
Many studies have looked into the benefits of supplementing with BCAAs during training.
When taken at this time, they can help to build muscle and prevent muscular fatigue during strenuous workouts.
Research has also proven they can also help prevent DOMS - Delayed Onset Muscle Soreness. A past study found that consuming BCAAs while training squats dramatically decreased DOMS in the following days.
How do BCAAs work?
BCAAs have excellent muscle building properties. They have an anabolic effect on protein metabolism by increasing protein synthesis and decreasing protein degradation.
The muscle building properties of BCAAs come largely from the inclusion of Leucine. Leucine has been found to increase muscle growth as it induces muscle protein synthesis.
During intense cardio, BCAAs in the body decline, which causes Leucine levels and glycogen stores to decrease. This brings on fatigue. Therefore by consuming BCAAs intra workout, protein degradation is decreased and both mental and physical performance is enhanced.
An added bonus for people who don't consume much protein is that BCAA supplementation can assist in promoting muscle protein synthesis and increase muscle growth over an extended period of time.
Research has found that men given 14g of BCAAs daily for eight weeks along with a weightlifting plan, lost more fat (2.2% body fat) and gained more lean muscle (4.2kg) than those given 28g of whey protein (2.1kg lean mass and 1.2% body fat) or 28g of carbohydrates (1.4kg lean mass and 0.6% body fat).
How to supplement with BCAAs
As BCAAs help prevent fatigue and encourage muscle recovery, they are best taken intra workout.
Or if you find it hard to consume enough protein in your diet, they can be sipped on intermittently throughout the day.
Bioflex BCAA Supplements
We believe that BCAAs are an essential item in any gym goers supplement routine.
Our recently reformed BCAA Pro is the perfect intra workout supplement. A standard serve contains a scientifically verified dose of BCAAs as well as electrolytes to aid in hydration during strenuous activity.
Our BCAA Pro also incorporates a high dose of Citrulline Malate. This has been proven to help reduce muscle soreness and aid in training performance and endurance.