Summary Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting. BCAAs may improve health in people with cirrhosis, a chronic disease in which the liver does not function properly.
While certain sugars and antibiotics are the mainstays of treatment for hepatic encephalopathy, BCAAs may also benefit people suffering from the disease 33 , One review of 16 studies including people with hepatic encephalopathy found that taking BCAA supplements had a beneficial effect on the symptoms and signs of the disease, but had no effect on mortality Liver cirrhosis is also a major risk factor for the development of hepatocellular carcinoma, the most common form of liver cancer, for which BCAA supplements may also be useful 36 , Several studies have shown that taking BCAA supplements may offer protection against liver cancer in people with liver cirrhosis 38 , As such, scientific authorities recommend these supplements as a nutritional intervention for liver disease to prevent complications 40 , Summary BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer.
BCAAs are found in foods and whole protein supplements. Getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids. Fortunately, BCAAs are abundantly found in many foods and whole protein supplements. This makes BCAA supplements unnecessary for most, especially if you consume enough protein in your diet already Consuming protein-rich foods will also provide you with other important nutrients that BCAA supplements lack.
The best food sources of BCAAs include 43 :. If you consume enough protein in your diet, BCAA supplements are unlikely to provide additional benefits. The branched-chain amino acids BCAAs are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness. They have also successfully been used in a hospital setting to prevent or slow muscle loss and to improve symptoms of liver disease.
Shop online for BCAA supplements. BCAA stands for branched-chain amino acids. These are essential amino acids with several benefits for muscle growth and performance. Though all 20 amino acids are vital for your health, only nine are classified as essential. Here are important facts about these essential amino acids,. When it comes to gaining lean muscle, what you eat matters.
This article takes a look at the top 26 muscle-building foods. There are several dietary supplements that can help increase muscle mass and strength. First, you may need to consume a daily dose of at least 91 mg per pound mg per kg of body weight. For example, if you weigh pounds 75 kg , you would need to take a dose of at least 15 grams 15, mg of BCAAs daily.
Third, how frequently you take the supplement may be a factor. In other words, splitting your total daily dose into two or more doses, such as before and after exercise, may be beneficial 4. Lastly, keep in mind that you need more than BCAAs to build muscle protein. There are six other essential amino acids you must consume so your body can make protein.
So, including other sources of protein in your diet is crucial 2. Muscle-protective benefits of BCAA supplements may be more likely if you take 91 mg per pound mg per kg of body weight daily, including on nonexercise days. It may also help to split your daily BCAA supplement intake into two or more doses.
BCAA supplements conveniently provide muscle-supportive nutrients. However, scientists question whether these supplements offer an advantage over food sources. Research that directly compares the benefits of taking BCAAs over other protein supplements at one time over another is limited. Getting an adequate dose based on your body weight is essential, as well as continuing to take them in the long term, including on nonexercise days. The optimal timing of creatine supplementation is hotly debated.
Learn about when to take creatine to maximize its impressive benefits. Protein supplements are very popular. This article explains the best time to take them, depending on your goals. Pre-workout formulas have become wildly popular, but you may wonder about their health effects. This article tells you whether pre-workout supplements…. This is a detailed article about whey protein and its health benefits. Most people consume enough BCAAs in their diet such that supplementation with them does not provide any additional benefit.
These levels of intake can be achieved by consuming a well-rounded, omnivorous diet or through utilizing a high-quality protein supplement. Currently, the evidence seems to indicate the BCAA supplementation per se does not provide any additional benefits above what individuals consume in their diet or may get from another well-rounded protein supplement.
There is also some evidence to suggest that to really see a meaningful effect that there needs to be adequate availability of all amino acid precursors. There are some populations of individuals who may potentially benefit from BCAA supplementation, primarily due to direct oxidation or simply trying to limit muscle protein breakdown, although the evidence is not entirely clear.
Speculatively, the populations of people who may see some benefit from a BCAA supplement are:. While it appears that BCAA supplementation is unlikely to provide any major benefit, there are some things to consider for those who do decide to take them.
It is important that the leucine content of any supplemental form of BCAAs includes at least grams in each serving. BCAA supplementation is often taken peri-workout before, during, or after especially when individuals are fasting around a workout. For endurance athletes, consuming them during a long race has been suggested to be helpful, but there is limited evidence to support this claim.
There is some evidence that consuming BCAAs after resistance training can reduce delayed onset muscle soreness. The foods that are highest in BCAAs tend to be animal meats or animal byproducts.
For example, beef, poultry, fish, turkey, and eggs are good sources of BCAAs. Dairy products such as cheese and milk also contain higher amounts of BCAAs.
Some plant foods such as nuts, seeds, tofu, and lentils contain moderate amounts of BCAAs. There are other medical conditions in which BCAA intake should be monitored, but for otherwise healthy people BCAAs appear to be safe to consume from food as well as in supplemental form. There is some data regarding the dosing of supplemental BCAAs that is considered safe. Outside of the risks associated with medical conditions related to BCAA metabolism, such as genetic disorders there are very few documented side effects.
There are some self-reported side effects of nausea among some users but there is very little in the medical literature. Among otherwise healthy people, supplementation with BCAAs do not appear to have any negative, long-lasting effects on the kidneys. However, among people with established kidney disease the picture is less clear. Higher protein diets can be harmful to kidneys in people who already have established disease.
However, supplementation with low doses of BCAAs is currently under investigation. Some studies suggest that BCAAs may be beneficial to this population as BCAA oral supplementation can induce an improvement of appetite and nutritional status. However, some experimental evidence suggests there may be deleterious effects on kidney function. As such it is currently recommended that anyone with pre-existing kidney disease should consult with a physician, specifically a nephrologist before they consider taking a BCAA supplement.
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