What is branched chain amino acid

Branched-chain amino acids are one of the most well-known fitness supplements for bodybuilders. Clinical studies and anecdotal evidence show that both anaerobic exercise and aerobic exercise can benefit from branched-chain amino acid supplements, such as promoting muscle circumference and strength growth and relieving muscle soreness after exercise.

1. What is branched chain amino acid?

Branched chain amino acids include three kinds of amino acids: leucine, isoleucine and valine.

Branched chain amino acids are the main amino acids in muscle, accounting for 14-18% of the total amino acids in muscle. They play an important role in protein metabolism, including stimulating protein synthesis and inhibiting protein decomposition. In addition, branched chain amino acids also help to enhance immunity, prevent fatigue and relieve muscle soreness after exercise.

As exercise promotes the decomposition of branched-chain amino acids in the body, many fitness and athletes will choose branched-chain amino acid supplements to promote muscle growth and enhance recovery after exercise.

2. The role of branched chain amino acids.

The main function of branched chain amino acids is to promote muscle protein synthesis and prevent muscle protein decomposition.

Studies have shown that exercise can not only increase the rate of muscle protein synthesis, but also increase the rate of muscle protein decomposition. When the body is provided with adequate nutrients, muscle protein will develop in the direction of synthesis. The use of branched chain amino acid supplements before and during training can significantly reduce the decomposition rate of muscle protein. Another study shows that the use of branched-chain amino acids before and after training can reduce the rate of muscle decomposition for up to five days.

Unlike other standard amino acids, which are mainly oxidized in the liver, branched-chain amino acids can be easily oxidized in muscle and provide energy for the body. When we exercise at high intensity, part of our energy comes from the oxidation of branched-chain amino acids. Therefore, an adequate supply of branched chain amino acids can increase muscle energy output and contribute to muscle and liver glycogen storage. In addition, branched chain amino acids can also reduce the accumulation of lactic acid during exercise, so as to enhance recovery and endurance.

Clinical studies and anecdotal evidence show that branched chain amino acids can be used in both aerobic and anaerobic exercise. The use of branched-chain amino acids before and during training can reduce the rate of muscle decomposition, and the use of branched-chain amino acids after training can relieve muscle soreness and promote body recovery. After training, the use of branched chain amino acids and protein powder together also helps to further enhance protein synthesis in the body.

For strength training fitness, branched-chain amino acids help to enhance muscle circumference and strength; for endurance training fitness, branched-chain amino acids help to improve body resilience and sports performance.

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