Branched chain amino acids for fitness
What does it do?
The branched chain amino acids (BCAAs) are leucine, isoleucine, and valine. branched chain amino acids are considered essential amino acids because human beings cannot survive unless these amino acids are present in the diet.
Where are they found?
Dairy products and red meat contain the greatest amounts of branched chain amino acids, although they are present in all protein-containing foods. Whey protein and egg protein supplements are other sources of branched chain amino acids. branched chain amino acid supplements provide the amino acids leucine, isoleucine, and valine.
Why do athletes use amino acids?
Some athletes say that branched chain amino acids helps improve strength training results. helps improve endurance.
What do the advocates say?
A good deal of research has been done on branched chain amino acids in athletes, but results are quite mixed. branched chain amino acids do not seem to enhance training benefits or exercise performance in most situations. Some athletes, however, may experience increased mental clarity during exercise or may be less susceptible to infections caused by the stress of exercise. Performance under extreme conditions, such as high altitude or heat, may also be improved with branched chain amino acids.
How much is usually taken by athletes?
Some research has shown that supplemental branched chain amino acids (typically 10 to 20 grams per day) do not result in meaningful changes in body composition, nor do they improve exercise performance or enhance the effects of physical training. However, branched chain amino acids supplementation may be useful in special situations, such as preventing muscle loss at high altitudes and prolonging endurance performance in the heat. One controlled study gave triathletes 6 grams per day of branched-chain amino acids for one month before a competition, then 3 grams per day from the day of competition until a week following. Compared with a placebo, branched-chain amino acids restored depleted glutamine stores and immune factors that occur in elite athletes, and led to a reported one-third fewer symptoms of infection during the period of supplementation. Studies by one group of researchers suggest that branched chain amino acids supplementation may also improve exercise-induced declines in some aspects of mental functioning.
Are there any side effects or interactions of amino acids?
Side effects have not been reported with the use of branched-chain amino acids. Until more research is conducted, people with ALS should avoid taking supplemental branched chain amino acids. In one study, supplementation with a large amount of branched chain amino acids (60 grams) caused alterations in the blood levels of tryptophan, phenylalanine, and tyrosine. The changes in the blood levels of these amino acids could, in theory, cause depression in susceptible individuals. Until more is known, individuals with a history of depression should consult a doctor before supplementing with branched chain amino acids. People with kidney or liver disease should not consume high amounts of amino acids without consulting their doctor.