Branched-chain amino acids
Branched-chain amino acids is the chemical chain of amino acids. It consists of three essential amino acids namely, leucine, isoleucine, and valine. Protein-rich foods such as poultry, eggs, corn, milk, etc. consist of BCAA molecules.
BCAA supplements are commonly consumed in order to boost muscle growth and rate of recovery. It is also believed to play a role in weight loss and reduce exercise fatigue. They are also a popular dietary supplement sold primarily in powder form.
BCAA and Belly fat
Those who consume an adequate essential amount of BCAA’s with most meals and are much less likely to have visceral belly fat and consequently more muscle mass.
BCAA’s aim is to trigger the breakdown of protein synthesis which in turn breakdown muscle cells. Healthy people have an improvement in glucose and insulin sensitivity.
Branched-chain amino acids can possibly help prevent weight gain and promote fat loss. Studies report that those who consume an average of 15g of BCAAs from their diet may have a 30% lower risk of putting on excess weight.
This result is based on that of those who consume 12g daily. Their less consumption of proteins by the second group may also have influenced the results. Leucine is the reason due to the increase in both oxidations of fat and increase in energy spend.
A few ways how BCAA can assist weight loss :
- Better Workouts – Calorie or carb restrictions influence the intensity of your workouts. Restriction can affect the glucose levels of the body. There might be a lack of glucose refill- forcing the body to rely on the glucose in the muscle as the primary source. This in the long run can affect your weight loss. However, supplementing with BCAA reduces muscle fatigue and helps you fire through every workout.
- Sugar Cravings – BCAA supplements help the brain in order to reduce the food cravings after an intense workout session. The hunger cues could be the result of extreme dieting and intense workouts. Additionally, it also lowers the cortisol levels.
- Preserves Muscle Mass – When you cut out a serious portion of calories, your body gets hungry faster. Accoriding to studies, resistance training along with BCAA supplements is recommended to maintain muscle mass.
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