There are 20 different amino acids that make up the thousands of different proteins in the human body.
Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet.
Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs). In this video, we’re looking at some of their proven benefits.
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There are 20 different amino acids that Make up the thousands of proteins in Your body now nine of those 20 are Considered essential amino acids meaning That your body can't produce them we Have to get them from our diet now of Those nine essential amino acids three Of them are branched chain amino acids Or BCAAs and in this video we're looking At some of their health benefits Branched-chain refers to the chemical Structure of branched-chain amino acids Which are found in protein rich foods Like eggs meat and dairy they're also a Very popular dietary supplement Typically sold in powder form so what Are they good for well number one is an Increase muscle growth this is one of The most popular uses of branched chain Amino acids now in particular there's One amino acid called leucine which Activates a certain pathways in the body That promote muscle protein synthesis or The building of new muscle in one study People who consumed a drink with five Point six grams of branched chain amino Acids after their resistance workout had A 22% greater increase in muscle protein Synthesis compared to those who consumed A placebo drink that being said this Increase in muscle protein synthesis is Approximately 50% less than what was Observed in other studies where people Consumed a whey protein shake containing
A similar amount of branched chain amino Acids so whey protein contains all the Essential amino acids needed to build Muscle therefore while branched chain Amino acids can help with muscle protein Synthesis they can't do so to maximum Effect without the other essential amino Acids which is what you get when you're Having you know a whey protein Supplement or other type of complete Protein number to prevent muscle wasting So muscle proteins are constantly being Broken down and then rebuilt and Rebuilding is called muscle protein Synthesis so muscle breakdown or wasting Occurs when that breakdown is greater Than the rebuilding or synthesis of the Muscle protein so that's why muscle Wasting is a sign of malnutrition and Occurs with chronic infections cancer Peers of fasting and as a natural part Of the aging process now in humans Branched chain amino acids account for 35% of the essential amino acids found In muscle proteins they account for 40% Of the total Amino acids required by your body Therefore it's important that branched Chain amino acids and the other amino Acids are replaced during times of Muscle wasting to halt it or at least Slow its progression several studies Support the use of branched chain amino Acid supplements for inhibiting
Or protein breakdown this may improve Health outcomes and quality of living in Certain populations such as the elderly And those with wasting diseases like Cancer number 3 decreased muscle Soreness it's not uncommon to feel sore A day or two or three after a workout Especially if it's a new workout this Soreness is called delayed onset muscle Soreness or Dom's as the acronym which Develops 12 to 24 hours after exercise And can last up to 72 hours while the Exact cause of Dom's is not clearly Understood Researchers believe it's the result of Tiny tears in the muscles after exercise Branched-chain amino acids have been Shown to decrease muscle damage which Could then decrease the length and Severity of Dom's in one study people Who supplemented with branched chain Amino acids before a squat exercise Experience reduced Dom's and muscle Fatigue compared to the placebo group Therefore supplementing with branched Chain amino acids especially before Exercise may speed up the recovery time Number 4 reduced exercise fatigue now Just as they might help with reducing Muscle soreness branched chain amino Acids may help with reducing exercise Induced fatigue your muscles use Branched chain amino acids during Exercise causing levels in your blood to
Decrease when blood levels of these Branched chain amino acids decline Levels of the essential amino acid Tryptophan in your brain increase now in Your brain tryptophan is converted to Serotonin a brain chemical that is Thought to contribute to the development Of fatigue during exercise in two Studies participants who supplemented With branched chain amino acids improve Their mental focus during exercise which Is thought to result from the fatigue Reducing effects of branched chain amino Acids However this decrease in fatigue is Unlikely to translate to improvements in Exercise performance foods high in Branched chain amino acids branched Chain amino acids are abundantly found In food and whole protein supplements Honestly this makes branched chain amino Acid supplements unnecessary for people Who consume adequate protein in their Diet and for the record the best food Sources of branched chain amino acids in Descending order Beef then chicken breast whey and soy Protein powders Ken tuna salmon Take your breasts thanks for watching Make sure to give this video a thumbs up If you found it informative don't forget To subscribe to health lines Authority Nutrition YouTube channel by clicking The red subscribe button below this