Branched-Chain Amino Acids (BCAAs) are essential amino acids, meaning the body cannot produce them, and they must be obtained through diet or supplementation. The three BCAAs are leucine, isoleucine, and valine. Here's how they work:
Muscle Protein Synthesis: Leucine, in particular, plays a key role in stimulating muscle protein synthesis, which is crucial for muscle growth and repair. BCAAs activate the mTOR pathway, a major regulator of cell growth.
Energy Production: During exercise, BCAAs can be used as an energy source. When glycogen stores are depleted, the body can oxidize BCAAs to produce ATP, the energy currency of the cell.
Reduction of Exercise-Induced Fatigue: BCAAs compete with tryptophan for entry into the brain. Tryptophan is a precursor to serotonin, a neurotransmitter that can cause fatigue. By reducing tryptophan uptake, BCAAs may help delay fatigue.
Decreased Muscle Soreness: BCAAs can reduce muscle damage during exercise, which may lead to less soreness afterward. This effect is particularly associated with leucine.
Immune Function: Intense exercise can suppress the immune system. BCAAs help in the maintenance of a healthy immune system by supporting the synthesis of glutamine, another amino acid important for immune function.
Supplementation with BCAAs is common among athletes and bodybuilders to enhance performance, support muscle recovery, and promote muscle growth. However, the effectiveness of BCAAs can vary based on individual diet and exercise
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