How to gain muscle using exercise?
Are there moments when you just feel so exhausted, even though you have only been exercising for the last 10 minutes?
If so, your body is facing a certain lack of proteins and amino acids!
The human body functions largely due to protein. It supports all of our major biological processes. Proteins are created by amino acids.
Amino acids make up a huge portion of the cells, tissues, and muscles in our bodies. They heal wounds, help in muscle growth and improve the condition of our skin, hair, and bones. They also remove metabolic waste from our bodies.
Science proves that the human body needs as many amino acids as it can get. Whatever intake we get from natural resources, we lose it because of our environment. Problems like pollution from burning fossil-fuel, use of fertilizers in agriculture and excessive smoking or drinking creates a deficiency of amino acids.
You need the right amount of amino acid pool to sustain biosynthesis of proteins in your body. Protein in the gastrointestinal tract breaks into amino acids. Later on, the amino acids combine again to form a new protein. This is called biosynthesis and it happens three to four times a day.
To carry out this process smoothly in adults, the acceptable size of the pool weighs at least 120 to 130 grams.
BCAA supplements fulfill your body’s complete requirement for amino acids even when your natural diet doesn’t! The more amino acids you have, the greater will be your body’s muscular growth.
The Branched Chain Amino Acids (BCAA) comprise of valine, leucine, and isoleucine. It helps in synthesizing protein which leads to a large pool of amino acids. As a result of regularly taking BCAAs, the body experiences a spike in muscle growth.
BCAAs are a must-have in your diet if you’re an athlete who’s trying to reduce muscle fatigue or stop a breakdown of muscles while performing an intense physical activity.
- It helps prevent the breakdown of muscle tissues.
- For those who work-out, it enhances stamina.
- It supports process of protein synthesis in muscles.
BCAA is the combination of Branched Chain Amino Acids (BCAA) which either come from natural diet or supplements. They are essential amino acids for the body.
Amino acids are of two main types.
They are compulsory for the body. They include 9 types of the amino acids including BCAA. Human body cannot produce these amino acids by itself. You need to take these in the form of diet whether natural or supplementary. They are as follows:
The name ‘non-essential’ is a bit confusing. It may seem that this suggests not needing them at all. However, this term simply refers to the fact that your body can produce non-essential amino acids by itself through the use of vitamins and other amino acids.
They are as follows:
- Aspartic acid
- Glutamic acid
As an essential amino acid, BCAA is different and more important for muscle growth because its metabolism directly impacts skeletal muscle tissue. It takes less time to convert into useful forms for the body.
It mainly improves athletic performance and power output for weight lifting purposes.
When you partake in excessive physical activity during exercise, you need muscle strength to make sure that this exertion doesn’t harm your body.
BCAA gives you the exact power that your body demands at such a time!
Let’s take a look at some of the other major benefits it has for you.
1. It Decreases Fatigue While Exercising
When you take BCAA regularly, you will notice that you can exercise for long periods of time.
It helps in reducing mental and physical fatigue. Consequently, you can work-out for extensive time durations.
Many studies show that people who took BCAA reported 15% less fatigue. Not only that, but they could also exercise 17% longer than before they started feeling exhausted.
A similar study with cyclists proves the same thing. After taking BCAA, they cycled 12% longer than before.
2. It Reduces Muscle Soreness
Your muscles can get sore after any physically challenging tasks, especially exercise.
You may have experienced a lot of pain after a work-out. A little bit of pain after exercise is alright. However, if you feel so sore that you can’t continue exercise anymore, you are facing a deficiency of essential amino acids in your body.
BCAA supplements reduce the levels of soreness to an extent where they heal fast. They reduce blood levels of enzymes like creatine kinase and lactate dehydrogenase. These enzymes are chiefly responsible for muscle damage in the body.
Many studies show that BCAA decreases soreness in muscles up to 33%. In fact, people who take it regularly can perform 20% better when they repeat the same exercise the next day.
Once the blood levels of the above-mentioned enzymes decrease, your body heals up quicker.
3. It Increases Muscle Mass of the Body
BCAA activates those enzymes in your body which are mainly responsible for muscle growth.
When you take BCAA as a daily supplement, you will surely notice an increase in your muscle mass.
4. It Lowers Blood Sugar Levels in the Body
BCAA controls the blood sugar levels in your body.
Leucine and isoleucine enhance the production of insulin. Simultaneously, your growing muscles consume more sugar than before. The combined effect of both these actions decreases blood sugar levels in the body.
5. It Results in Weight Loss
Many studies show that people who take at least 15 grams of BCAA supplements on a daily basis lose weight. They are also at a lower risk of gaining weight again.
BCAA has a positive effect on your workout capacity. When you take it right before your exercise, you will see an immediate improvement in your strength.
BCAA bypasses the gut and the liver and reaches your bloodstream directly. You get a boost of energy immediately after you take it.
Valine and isoleucine, the amino acids contained in BCAA, are glucogenic. They are converted into glucose which gives you instant energy. As an effect, you can easily fight off fatigue while you exercise.
Your exercise routine gets smooth when you consistently take BCAA supplements before it.
If you’re looking for an answer to the question, ‘Is BCAA a pre-workout supplement?’ you’ve come to the right place!
BCAA is the most efficient pre-workout supplement.
It reduces the level of exhaustion in your body. When you feel less tired, you are motivated to keep going with your exercise instead of taking frequent breaks or stopping in a short while.
In addition, BCAA also prevents secretion of insulin. As a result, the blood sugar levels in the body increase which produce more glucose. When your muscles consume more glucose, they don’t tire out during exercise.
BCAA replaces essential amino acids in your body, builds the muscle mass and reduces fatigue to enhance your athletic performance. As a result of that, your body functions extremely well while exercising.
If you have been doing bodybuilding exercises for a long time, you know well enough that they take a lot out of you. Many professional bodybuilders and athletes take supplements to make their work-out easier.
If you’re wondering how to gain muscle using BCAA or how to build muscle using BCAA, you are about to get a satisfying answer!
Let’s see how BCAA can help you in increasing muscle mass and reaching your fitness goals.
1. Keep Exercising for a Long Period
BCAA is unique because the body handles it differently when compared to other amino acids.
When you take other amino acids, the body first sends it to the stomach. It then breaks down further and moves to the liver. This process takes a long time.
In contrast, BCAA goes directly into the muscles of the body. They get instant energy and allow the body to perform its job more efficiently than before.
When you take BCAA as a pre-workout supplement, you will be able to exercise for a longer time period due to the temporarily increased muscle strength. However, with continued use of BCAA, your muscles will function effortlessly over time.
It acts as a fuel source for the muscles during work-out. This fuel prevents soreness in muscles. It also allows them to keep going for much longer than anticipated.
For improvement in your performance at the gym, you should take these supplements, before, during and after the work-out.
Your work-outs will turn out to be pleasant and manageable due to use of BCAA.
2. Build a Bigger and Stronger Body
If you’re a professional athlete or bodybuilder, you are always competing with someone.
At times, you have to manipulate your weight just to make sure you win a particular competition. Many athletes change their diet for several days just to get to a specific weight.
You should take BCAA supplements to manipulate your body weight in your favor.
BCAA amino acids play a major role in protein synthesis. With an improvement in the synthesis, your body gains muscle mass easily.
Leucine directly stimulates the process of protein synthesis. As a consequence, your body’s muscle growth improves automatically.
In addition, BCAA also uses cortisol in the body to affect the growth of muscles positively.
Cortisol is a stress hormone. Your body produces cortisol naturally. BCAA reduces the level of cortisol.
People who take BCAA have lower levels of cortisol in their bodies. Not only do they feel less stress mentally, their muscles also feel more relaxed.
Cortisol affects the process of protein synthesis negatively. It also carries out muscle mass breakdown and adversely affects testosterone. Both of these functions disrupt healthy muscle growth. With reduced cortisol levels, the body gains muscle conveniently.
In this manner, their exercise routine gets a boost and athletes can build bigger and stronger bodies.
You can only attain a level of perfection in your physical training when your body supports you!
If you constantly face problems with muscle breakdown, you will never be able to achieve any of your bodybuilding goals.
Everything depends on effective muscle growth of your body.
Let’s see how BCAA helps in building muscle mass.
1. It Enhances Protein Synthesis
Protein synthesis is a regular process carried out by the body. It occurs almost three to four times in the human body. It involves breaking down of the proteins that you consume into usable amino acids.
Many times, this process is affected by external factors which deter muscle growth in your body.
When you take BCAA regularly, the muscle growth process continues without interruption. In fact, BCAA gives a boost to it.
With enhanced protein synthesis, your body gains all the muscle mass it needs.
2. It Reduces Protein Breakdown
BCAA disrupts the normal process of protein breakdown in the body.
Subsequently, your muscles get more protein for growth and you start gaining muscle mass quickly.
You can achieve all your bodybuilding goals by taking BCAA supplements on a regular basis. Branch Chain Amino Acids (BCCAs) support metabolic processes in the body positively.
When your metabolism is working efficiently, your gym workouts become more effective.
Your natural protein diet can help you improve the BCAA levels in your body. However, it is wise to opt for BCAA supplements. They hit your blood plasma directly. For this reason, they have a greater and faster effect on muscle growth, leading to improved work-out routines for bodybuilding.
For prolonged results in the improvement of your muscle mass, you should include BCAA supplements in your daily diet.
In case you just need a temporary boost in your workout schedule, take it before, during and after your work-out to feel significantly recharged.
Feel incredible enhancement in the power of your muscles by using BCAA on a regular basis!
- Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
- Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review
- Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans