{"id":490274,"date":"2023-08-22T14:46:59","date_gmt":"2023-08-22T12:46:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=490274"},"modified":"2024-04-30T09:00:41","modified_gmt":"2024-04-30T07:00:41","slug":"bcaas-and-their-effects-on-the-body","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/","title":{"rendered":"BCAAs: What Impact Do They Have on Muscle Growth, Athletic Performance, and What&#8217;s the Recommended Intake?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#What_are_BCAAs\" title=\"What are BCAAs?\">What are BCAAs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#Metabolism_of_BCAAs\" title=\"Metabolism of BCAAs\">Metabolism of BCAAs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#7_Biggest_Benefits_of_BCAAs\" title=\"7 Biggest Benefits of BCAAs\">7 Biggest Benefits of BCAAs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#Sources_of_BCAAs\" title=\"Sources of BCAAs\">Sources of BCAAs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#Recommended_BCAA_Intake\" title=\"Recommended BCAA Intake\">Recommended BCAA Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#How_to_Take_BCAAs\" title=\"How to Take BCAAs?\">How to Take BCAAs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#BCAA_Ratios_in_Supplements\" title=\"BCAA Ratios in Supplements\">BCAA Ratios in Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#Who_Should_Use_BCAAs\" title=\"Who Should Use BCAAs?\">Who Should Use BCAAs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#Side_Effects_of_BCAAs\" title=\"Side Effects of BCAAs\">Side Effects of BCAAs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Few supplements enjoy as much popularity as BCAAs. During workouts, they are consumed by a variety of athletes, including weightlifting lovers, runners, cyclists, and other active individuals. They are most commonly taken to <strong>support muscle growth, improve recovery quality, or protect muscles during weight loss.<\/strong> At the same time, in recent years, we increasingly hear that taking BCAAs is completely unnecessary and that they belong in the trash instead of a shaker. Is their popularity justified, or is taking BCAAs not worthwhile at all?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article, you will learn about the impact of BCAAs on:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-growth\" style=\"border-radius:0px\">Muscle Growth<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-mass-maintenance\" style=\"border-radius:0px\">Maintenance of Muscle Mass<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#post-exercise-muscle-soreness\" style=\"border-radius:0px\">Post-Exercise Muscle Soreness<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fatigue-during-sports-performance\" style=\"border-radius:0px\">Fatigue During Sports Performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Sports Performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight-loss-and-maintaining-healthy-weight\" style=\"border-radius:0px\">Weight Loss and Maintaining Healthy Weight<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_BCAAs\"><\/span>What are BCAAs?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The human body contains 20 <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">amino acids<\/a>, which are the fundamental building blocks of proteins. They serve to create and repair muscle mass and other body tissues. Moreover, our body also produces hormones and enzymes from them. Amino acids are therefore crucial for fundamental bodily processes such as <strong>digestion, nutrient absorption, and muscle growth and recovery.<\/strong> However, they need to be replenished regularly, as the body doesn&#8217;t store them in large numbers, unlike fats. They can be found, for example, in muscles, which may be broken down into amino acids, but that is certainly undesirable. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Amino acids<\/strong> are divided into <strong>essential and non-essential.<\/strong> The main difference is that the body cannot produce essential amino acids (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EAAs<\/a>) on its own. These 9 amino acids (sometimes 8, as histidine can be considered semi-essential) <strong>have to be consumed through diet or nutritional supplements.<\/strong> To make it even more interesting, there are 3 amino acids that differ in their chemical structure, functions, and the way the body absorbs and utilizes them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Most commonly they can be found under the abbreviation <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a>, which stands for Branched Chain Amino Acids. <strong>Specifically, these are valine, leucine, and isoleucine.<\/strong> These make up about 35\u201340% of all amino acids in the body and approximately 14% of amino acids in skeletal muscle tissue. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image00026-1124x749.jpeg\" alt=\"What are BCAAs?\" class=\"wp-image-488879\" style=\"width:843px;height:562px\" title=\"What are BCAAs?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Leucine<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-leucine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Leucine<\/a> is the most important BCAA. According to studies, it is <strong>the most effective activator of muscle protein synthesis.<\/strong> Body cells can recognize the level of leucine, and based on that, they send a signal to the mTOR protein complex, which can then initiate the entire muscle repair and growth process (MPS &#8211; Muscle Protein Synthesis). This is why many athletes monitor their intake of leucine through diet and supplements. For example, plant-based diets are low in leucine content, so supplementation may be necessary. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Isoleucine<\/h3>\n\n\n\n<p>In terms of mTOR activation efficiency, isoleucine falls somewhere between valine and leucine. What it excels in is its ability to increase glucose (blood sugar) utilization and thus <strong>provide energy to muscles during athletic performance.<\/strong> It also has anti-catabolic effects (helps prevent muscle breakdown) that can be compared to the metabolite of leucine &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hmb-750-mh-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HMB<\/a>&nbsp;(\u03b2-hydroxy-\u03b2-methylbutyrate). <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Valine<\/h3>\n\n\n\n<p>The effects of valine are the least explored among these 3 amino acids. Perhaps that&#8217;s why it&#8217;s not considered as important as leucine and isoleucine. Like the other two BCAAs, it can activate the mTOR protein complex (Mammalian Target Of Rapamycin), which plays a key role in<strong> regulating muscle growth.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolism_of_BCAAs\"><\/span>Metabolism of BCAAs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unlike other amino acids, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAAs<\/a> are not metabolized in the liver. This allows them to <strong>quickly enter muscle cells,<\/strong> where they can be almost immediately used for regeneration, growth, or as a source of energy. It is precisely their <strong>rapid usability<\/strong> that is one of the most valued properties of valine, leucine, and isoleucine. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3734,3425,33457,29080,29080,52225,48472,28784,30713,8067\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Biggest_Benefits_of_BCAAs\"><\/span>7 Biggest Benefits of BCAAs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thanks to their properties, BCAAs have something to offer to both strength and endurance athletes. How does science view their effects?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">1. Muscle Growth<\/h3>\n\n\n\n<p>Larger muscles are the most common motivation for using BCAAs among bodybuilders, powerlifters, and regular gym-goers. They aim to provide the body with <strong>building material for<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>muscle growth<\/strong><\/a>. Muscle mass in the body is subjected to continuous breakdown (catabolism) and formation (anabolism). If you want to <strong>grow<\/strong>, it&#8217;s desirable for <strong>anabolic processes to outweigh<\/strong> the catabolic ones. This can be best achieved through quality strength training combined with sufficient intake of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acids<\/a> from food (<a href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>) or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supplements<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Among all amino acids, the most effective in this regard, according to current science, is <strong>leucine<\/strong>. It can <strong>best activate mTOR, which triggers the process of muscle protein synthesis (MPS).<\/strong> However, isoleucine and valine also effectively contribute to this. Adding BCAAs or even just leucine to your post-workout <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>&nbsp;shake can help increase the overall anabolic potential of the drink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Is Taking BCAAs Alone Sufficient for Supporting Muscle Growth?<\/h4>\n\n\n\n<p>When building new muscle fibres, the body cannot do without all 9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">essential amino acids<\/a>. <strong>BCAAs alone make up only \u2153 of these building blocks.<\/strong> Just as when building a house, you can&#8217;t get by with just one type of material. For this reason, you should keep in mind the intake of comprehensive sources of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> (amino acids) such as <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">meat<\/a>, <a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fish<\/a>, dairy products, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eggs<\/a>, or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a>. It&#8217;s also important to meet the overall daily protein intake, which for strength athletes should range from <strong>1.4 to 2 g\/kg of body weight.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re currently in the process of gaining muscle mass and want to know how to best support it through diet and training, check out some practical tips from the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Nutritional and Training Tips for Maximum Muscle Growth.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg\" alt=\"What are the effects of BCAAs?\" class=\"wp-image-488895\" style=\"width:843px;height:563px\" title=\"What are the effects of BCAAs?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-mass-maintenance\">2. Maintenance of Muscle Mass<\/h3>\n\n\n\n<p>BCAAs can also be useful during dieting when you&#8217;re <strong>trying to lose fat while maintaining maximum muscle mass.<\/strong> With low energy intake from your diet, it&#8217;s common for the body to start burning muscle mass in addition to fat. This can be partially prevented by ensuring optimal daily protein intake and consuming BCAAs during demanding workouts. This way, the body won&#8217;t have to resort to using its own amino acid reserves in muscle tissue if needed. According to some studies, BCAAs can additionally <strong>inhibit (slow down) the degradation of muscle proteins<\/strong> by restricting the activity of the enzyme responsible for muscle breakdown. They also have an anti-catabolic effect. Therefore, people preparing for bodybuilding competitions, who want to <strong>maintain maximum muscle mass despite a low body fat percentage,<\/strong> often rely on BCAAs. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in what&#8217;s important for weight loss, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Simple Fundamentals of Losing Weight: You&#8217;ll Be Surprised by What Really Matters.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg\" alt=\"BCAA and Maintaining Muscle Mass\" class=\"wp-image-488918\" style=\"width:750px;height:501px\" title=\"BCAA and Maintaining Muscle Mass\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg 1000w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC08669-400x267.jpg 400w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"post-exercise-muscle-soreness\">3. Post-Exercise Muscle Soreness<\/h3>\n\n\n\n<p>If you engage in strength training, you&#8217;ve likely experienced that unpleasant muscle soreness, which usually occurs the day after a new or more intense workout. However, BCAAs can also help with that. Several studies have shown that their consumption during or after exercise can lead<strong> to reduced muscle soreness (DOMS &#8211; Delayed Onset Muscle Soreness).<\/strong> Moreover, it has been found that BCAAs can also decrease the level of creatine kinase, which is one of the indicators of muscle damage. As a result, they can help alleviate it. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>While the effect of BCAAs on actual recovery hasn&#8217;t been completely proven, simply reducing muscle soreness could mean <strong>that your next workout will be a bit more enjoyable.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read about other ways to support recovery in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Support Recovery Using a Massage Gun and Other Tools?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fatigue-during-sports-performance\">4. Fatigue During Sports Performance<\/h3>\n\n\n\n<p>The combination of valine, leucine, and isoleucine can also help delay fatigue during training. This benefit is primarily due to the <strong>effect of BCAAs on reducing the level of the neurotransmitter serotonin.<\/strong> Serotonin begins to be produced in the brain during intense or prolonged exercise, leading to a sense of fatigue. However, the synthesis of serotonin requires <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-tryptophan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tryptophan<\/a>, which uses the same transporter as BCAAs for transfer to the brain. BCAAs can occupy most available transporters, preventing tryptophan from entering the brain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As a result, <strong>serotonin production is reduced, and consequently, the sensation of fatigue is delayed.<\/strong> This allows you to <strong>train longer, harder, and extend both endurance and strength performance.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re still struggling with fatigue and don&#8217;t know why, our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-are-you-always-tired-the-7-most-common-causes-and-their-solutions\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why Are You Always Tired? 7 Common Causes and Solutions<\/strong><\/a> might provide answers.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg\" alt=\"BCAA and Fatigue Reduction\" class=\"wp-image-488935\" style=\"width:843px;height:563px\" title=\"BCAA and Fatigue Reduction\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">5. Sports Performance<\/h3>\n\n\n\n<p>BCAAs are rapidly metabolized in the body and can almost immediately serve as an <strong>energy source for working muscles.<\/strong> They can effectively function as a supplement to an isotonic drink containing carbohydrates for maximum sports performance. When combined with the previous point regarding the reduction of fatigue, you can expect <strong>higher quality, more intense, and longer-lasting performance.<\/strong> Both strength athletes and endurance athletes can benefit from this. Endurance athletes can also gain from the potential <strong>positive impact of BCAAs on immunity,<\/strong> which can be weakened after a long training. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re engaging in strength training and want to know which other supplements could help improve your performance, read the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Basic Supplements for Exercise and How to Understand Them.<\/strong><\/a><\/li>\n\n\n\n<li>If you&#8217;re into endurance sports, don&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/#10_Kreatin_pro_vice_energie_a_oddaleni_unavy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Best Supplements for Running, Cycling, and Other Endurance Sports.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1124x749.jpg\" alt=\"BCAA and Sports Performance\" class=\"wp-image-488951\" style=\"width:843px;height:562px\" title=\"BCAA and Sports Performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss-and-maintaining-healthy-weight\">6. Weight Loss and Maintaining Healthy Weight<\/h3>\n\n\n\n<p>As your meal portions decrease during weight loss, the importance of BCAA supplementation grows. During this period, it&#8217;s crucial to consume enough <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/proteins-and-weight-loss-how-do-proteins-affect-weight-loss\/\">protein<\/a>, and thus also enough amino acids, <strong>to prevent significant muscle loss.<\/strong> Additionally, BCAAs can serve as an energy source and <strong>protect muscle mass from being burned for energy during physical activity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The consumption of valine, leucine, and isoleucine can also be beneficial for those who want to maintain a healthy weight. Several studies have shown that higher BCAA intake is associated with a <strong>lower incidence of overweight and obesity.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To find out what else can make weight loss easier, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy. (opens in a new tab)\">10 Tips to Make Weight Loss Easier and Get in Shape.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Other Potential Effects of BCAAs<\/h3>\n\n\n\n<p>BCAAs are not only studied in relation to sports performance and weight. There are studies that mention their <strong>beneficial effects on liver function<\/strong>, especially in people with cirrhosis or other liver conditions. These amino acids are also <strong>used in clinical practice,<\/strong> especially after surgeries, when people have weakened immunity and are more susceptible to significant muscle loss. However, even in this case it&#8217;s crucial to have sufficient intake of all essential amino acids. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_BCAAs\"><\/span>Sources of BCAAs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAAs are not something exceptional; you commonly consume them through normal foods such as meat, eggs, and dairy products. For instance, high-quality whey <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>&nbsp;is a natural source of BCAAs. As concentrated supplements, they are most commonly found in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soluble powder<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablets<\/a>, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drinks<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Average BCAA Content in Foods and Supplements<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Total BCAA Content (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Whey Protein<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">19.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pea-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pea Protein<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">17.9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.47<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chicken<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.51<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Canned Tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.56<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Egg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.53<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Greek Yogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_BCAA_Intake\"><\/span>Recommended BCAA Intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It&#8217;s generally recommended to consume a total of <strong>20 g of BCAAs per day.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>Of which <strong>2\u201310 g <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-leucine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>leucine<\/strong><\/a>.<\/li>\n\n\n\n<li>Ideal isoleucine intake is around 48\u201372 mg\/kg of body weight.<\/li>\n\n\n\n<li>Optimal intake for valine is not yet determined.<\/li>\n\n\n\n<li>Typically, meeting the overall daily BCAA intake (from food and supplements) is sufficient, and you&#8217;ll most likely also meet the recommended values for leucine, isoleucine, and valine.<\/li>\n\n\n\n<li><strong>In a single supplement serving, you should take 5\u201310 g of BCAAs.<\/strong><\/li>\n\n\n\n<li><strong>Taking BCAAs is ideal before or during exercise for energy replenishment and muscle protection, or after exercise<\/strong> as part of your recovery drink.<\/li>\n\n\n\n<li>They can also be taken throughout the day to increase the overall daily intake of these essential amino acids.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1124x749.jpg\" alt=\"Dosing of BCAAs\" class=\"wp-image-489029\" title=\"Dosing of BCAAs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Take_BCAAs\"><\/span>How to Take BCAAs?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAAs can be taken in several forms:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Soluble Powder<\/strong><\/a><strong>:<\/strong> <strong>All you need to do is to dissolve it in some water.<\/strong> It&#8217;s often flavoured, as pure BCAAs have a bitter taste. This form is suitable for consumption during training or as a way to diversify your fluid intake throughout the day.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-lysine-900-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tablets<\/strong><\/a><strong>:<\/strong> <strong>Take them before or after training,<\/strong> or anytime during the day. Always take them with a sufficient amount of water.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ready-to-Drink (RTD) Drinks<\/strong><\/a><strong>:<\/strong> These <strong>canned<\/strong> drinks often contain caffeine, selected vitamins, or minerals. They&#8217;re ideal before workouts when you need an energy boost. There are also <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">caffeine-free<\/a> options that can be consumed even in the evening.<\/li>\n\n\n\n<li><strong>Complex Amino Acid Products:<\/strong> BCAAs can also be supplemented through more comprehensive products containing all <strong>9<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>essential amino acids<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"BCAA_Ratios_in_Supplements\"><\/span>BCAA Ratios in Supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you&#8217;ve previously taken BCAAs, you might have noticed that the package indicated a ratio, such as 4:1:1 or 2:1:1. However, you might also encounter values like 10:1:1 or even 20:1:1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This ratio indicates <strong>the proportions of individual BCAAs present in the supplement<\/strong> \u2013 leucine : isoleucine : valine. Considering that leucine has the most significant anabolic effect, it makes sense for it to predominate in the product.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Currently, the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">2:1:1<\/a> ratio is considered ideal<\/strong>, which, according to studies, is the most comprehensive in terms of supporting muscle growth, providing energy, and reducing fatigue. <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/li>\n\n\n\n<li>However, even ratios like 3:1:1 or 4:1:1 won&#8217;t steer you in the wrong direction if your primary goal is maximizing muscle growth.<\/li>\n\n\n\n<li>A higher leucine content, like 20:1:1, doesn&#8217;t offer any added value according to current studies and might not be as effective as, for instance, 2:1:1.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image00020-1124x750.jpeg\" alt=\"BCAAs Use\" class=\"wp-image-488989\" style=\"width:843px;height:563px\" title=\"BCAAs Use\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_Should_Use_BCAAs\"><\/span>Who Should Use BCAAs?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BCAA supplementation makes the most sense <strong>for people who don&#8217;t get enough of them through their diet.<\/strong> This includes <strong>vegetarians, vegans,<\/strong> and others who restrict or eliminate BCAA-rich animal products. Supplements can help them increase the quality of amino acids in their diet.<\/li>\n\n\n\n<li>Similarly, <strong>they can be very useful for<\/strong> <strong>performance athletes<\/strong> such as <strong>bodybuilders, fitness competitors, endurance runners, cyclists, and other<\/strong> active individuals who <strong>naturally have higher requirements for essential amino acids<\/strong> necessary for muscle recovery.<\/li>\n\n\n\n<li>Moreover, <strong>those on a diet<\/strong> who are exercising intensively and want to maintain maximum muscle mass can also benefit from supplementing BCAAs.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;ve completely excluded animal products from your diet and are curious about which nutrients you might be lacking, you can learn about them in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Which Nutrients Are Most Commonly Missing in a Vegan Diet and How to Supplement Them?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Side_Effects_of_BCAAs\"><\/span>Side Effects of BCAAs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Valine, leucine, and isoleucine are amino acids found in common foods and are also part of the human body. These are completely natural substances that the body knows and that can be easily metabolized. At regular dosage, <strong>they do not cause adverse effects in healthy individuals.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAAs certainly can&#8217;t be considered a miraculous supplement that will multiply your results overnight. However, they definitely don&#8217;t belong to the bin. They can help you achieve <strong>better results in gaining muscle mass, train harder, delay fatigue during exercise, or reduce soreness in strained muscles.<\/strong> During weight loss, they can contribute to protecting muscle mass from being burned for energy. If these are your goals, food sources rich in these amino acids or BCAA supplements should definitely be a part of your daily diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you learn something new and interesting from this article? Don&#8217;t forget to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEAA\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>BCAAs are among the most popular dietary supplements among athletes. They are taken with the aim of supporting muscle growth, recovery, and also during weight loss. The article will reveal their most important effects and recommended intake.<\/p>\n","protected":false},"author":129,"featured_media":488861,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6209,7181,6497,7205],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-490274","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-amino-acids","9":"tag-muscle-mass-growth","10":"tag-nutritional-supplements","11":"tag-regeneration","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>BCAAs: What Impact Do They Have on Muscle Growth, Athletic Performance, and What&#039;s the Recommended Intake? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What are BCAAs? Their effects, usage timing, dosage, forms, sources, and their impact on weight loss, muscle growth and maintenance, and recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BCAAs: What Impact Do They Have on Muscle Growth, Athletic Performance, and What&#039;s the Recommended Intake? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What are BCAAs? Their effects, usage timing, dosage, forms, sources, and their impact on weight loss, muscle growth and maintenance, and recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-08-22T12:46:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-30T07:00:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Kopie-navrhu-balancni-podlozka-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"BCAAs: What Impact Do They Have on Muscle Growth, Athletic Performance, and What&#8217;s the Recommended Intake?\",\"datePublished\":\"2023-08-22T12:46:59+00:00\",\"dateModified\":\"2024-04-30T07:00:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\"},\"wordCount\":2434,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Kopie-navrhu-balancni-podlozka-FB-.png\",\"keywords\":[\"amino acids\",\"muscle mass growth\",\"nutritional supplements\",\"regeneration\"],\"articleSection\":[\"Nutrition supplements\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\",\"name\":\"BCAAs: What Impact Do They Have on Muscle Growth, Athletic Performance, and What's the Recommended Intake? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Kopie-navrhu-balancni-podlozka-FB-.png\",\"datePublished\":\"2023-08-22T12:46:59+00:00\",\"dateModified\":\"2024-04-30T07:00:41+00:00\",\"description\":\"What are BCAAs? 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