1. BCAAs DELAY FATIGUE DURING LONG RUN OR EXERCISES
BCAAs have been found to inhibit the onset of both central and muscle fatigue during exercise, so we can go stronger for longer. Peripheral fatigue (when our muscles get tired) is delayed because BCAAs are used as an additional energy source during prolonged exercise. Event after our body has used its glycogen stores, we can pull power from BCAAs in our muscles.
Central fatigue (when our brain gets tired) may also be delayed by BCAAs that block the amino acid tryptophan from getting into the brain. Tryptophan (amino acid) precedes to the neurotransmitter serotonin, a central fatigue substance which produces feelings of relaxation and good sleep.
2. BCAAs IMPROVE AEROBIC AND ANAEROBIC PERFORMANCE WHEN TAKEN REGULARLY
Runners and cyclists supplementing with 6g BCAAs for a week can achieve a 4% higher VO2max, including 13% higher VO2 at the lactate threshold (LT) and 6% greater power and strength. To consume BCAA’s supplements before or after running, cycling or even before strength training workouts will increase our energy and muscle strength and reduce muscle pain.
A study involving trained cyclists and runners, researchers found that 10 weeks of BCAA supplementation (12g/day) resulted in a 19% increase in all-out sprint power and 4% increase in average power relative to body mass. Importantly, the results of these studies indicate that BCAA supplementation can improve both aerobic exercise capacity and anaerobic performance.
3. BCAAs FORTIFY THE IMMUNE SYSTEM
Intense, high-volume training repeated many days weekly can lead to fatigue, immune suppression, and overtraining if an athlete does not recover adequately between training sessions. Long-term supplementation with 12g BCAA daily has been shown to improve the immune response to several weeks of intense endurance training. A strong immune system helps in recovery and probably will avoid us to get sick.
4. BCAAs PROTECT LEAN MUSCLE
BCAAs have been shown to preserve muscle mass under extreme conditions characterized like ultramarathons and high-altitude mountain trail running. By providing supplemental BCAAs, the body is less likely to consume its own amino acid (protein) stores.
5. BCAAs PROMOTE MUSCLE PROTEIN COMBINATION
This is probably the number 1 reason weight lifters love BCAAs. Leucine is the most important of the three BCAAs for initiating muscle protein synthesis, which is necessary for muscle building. Dairy products, and whey in particular, are high in BCAA content, which is why we should consume some good healthy whey protein powder smoothie.
6. BCAAs REDUCE EXERCISE INDUCED MUSCLE SORENESS AND DAMAGE
BCAA prior to and following exercise may reduce the severity and duration of delayed onset muscle soreness (DOMS), the painful sensation that lasts for several days after an intense run or exercises. Studies have shown that BCAA intake reduces muscle damage in response to resistance training and endurance run. That means we can recover faster and have less muscle soreness between challenging runs or workouts.
For the last few years, I have been consuming BCAA supplements daily after my run and before my HIIT workout. After consuming BCAA supplements, I instantly feel more energy and less muscle soreness. That’s why I really recommend BCCA’s for athletes to support high-energy and better muscles.
Consume Some Good BCAA Supplements Daily When Exercising, Feel Better, Stronger, More Energy, Less Fatigue, No Muscle Soreness, Enjoy Better Runs And Exercises!