How to Use BCAA for Weight Loss and Muscle Growth

Are you interested in losing weight? There are SO many choices. How can you find the one that fits your lifestyle?

The most recent Behavioral Risk Factor Surveillance System survey reported an obesity rate of 35% in 7 states last year.

Some people are finding help from BCAA for weight loss. Many individuals use BCAA in combination with their workout program.


What Are BCAAs?

Branched-chain amino acids (BCAAs) include essential amino acids. These amino acids are leucine, isoleucine, and valine. The body must absorb these amino acids from food sources to maintain healthy growth.

BCAAs come from eating red meat and dairy products. You can also get them from vegetable sources such as soy protein.

BCAAs play several important roles in the body. They produce chemical messengers, called neurotransmitters. These neurotransmitters allow communication between the body and the brain and central nervous system.

The body also uses BCAAs to make collagen and to regulate insulin and glucose. Normal organ function relies on a steady metabolism. These essential amino acids help to regulate your metabolism.


BCAA and Obesity Study Results

The International Study of Macro-/Micronutrients and Blood Pressure included 4,429 men and women ages 40-59 years. This study looked at the effect of BCAA supplements on body weight.

The study sought to look for relationships between dietary BCAA intake and the risk of being overweight or obese. The study included individuals from China, Japan, the UK, and the US.

The participant’s diet was examined. Data collection focused on nutrient intake including BCAAs derived from the food eaten.

The study found an association between higher dietary BCAA intake and a lower incidence of being overweight or obese.


When Should You Use BCAA for Weight Loss?

Many studies have looked at optimal timing for BCAA intake to promote weight loss and muscle building benefits.

BCAA blood levels peak about 30 minutes after taking the supplement. The timing of a BCAA supplement does not seem important if you eat protein or take a protein supplement 1 to 2 hours before exercise.

The bottom line is that you can take BCAA supplements before or after a workout depending on how it makes you feel.

One of the most advanced BCAA drink mixes is a typical pre-workout drink mix. It contains 7 grams of BCAAs as well as glutamine and citrulline malate. This mix is sugar-free and contains hydration-inducing electrolytes to last through your workout.


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Did this article about BCAA for weight loss provide you with new information? Many people are searching for new weight loss strategies. Check out our Healthcare or Frugal Fitness tabs for more information to help you on your wellness journey.

5 Best And Worst Training Supplements for Getting in Shape

The global supplement industry will be worth around $250 billion by next year. Whether you are trying to lose weight or put on lean muscle, you will find something just for you.

While taking supplements alongside a healthy diet and fitness routine can be beneficial, it can be difficult knowing which ones are most likely to help you.

Wondering if training supplements could help you achieve your fitness dreams? Keep reading for insider tips on which ones are good and which ones to avoid!


The Good...

While there are many top nutritional supplements, there are few standouts we think you should know about. Get the intel below on top dietary supps.

BCAAs

Branch chain amino acids are great supplements while training. Your body needs amino acids to grow and maintain muscle. Three such acids include isoleucine, leucine, and valine.

BCAAs is also an excellent source of protein, especially when operating under a calorie deficiency when dieting. You can easily add BCAA powder to your water bottle to drink before and during a workout.

Fish Oil

You've likely heard how amazing omega-3 fatty acids are. Benefits include cognitive functioning, hormonal balance, and even fat burning.

The traditional American diet leads many of us to eat little fish, so a supplement like fish oil is a great option.

Glucosamine

One final supplement you may want to consider is glucosamine. It is essentially an amino sugar and a big building block of cartilage. Cartilage helps your joints absorb shock when running or jumping activities.

With age, we naturally lose some cushioning of our cartilage so taking this supplement can keep you into performing shape.

And The Bad Training Supplements

Many things are marketed to change your life, but have no scientific support behind their claims. Check out two such supplements below.

Testosterone Boosters

Yes, you can build muscle much easier by using testosterone boosters. It gets a bad reputation, but there are perfectly legal options.

That being said, using hormonal supplements can carry some serious and unwanted side effects. Hair loss, acne, and prostate issues are all possible when using testosterone supplements.

There are more natural ways to increase testosterone levels through herbs, but even these can carry downsides.

Fat Burning Supplements

Everyone wants the magic pill. No matter what the commercial or social media influencer says, you can't achieve most body goals just by taking a fat burning pill.

These usually have high levels of caffeine or other stimulants, which can be dangerous in high doses. You may experience insomnia, heart palpitations, or irritability.

Many fat burning supplements also impact the adrenal system, which can put your body under higher levels of stress for longer periods of time.

Time to Achieve Your Fitness Goals

As you can see, the world of training supplements is vast. With the right information, you will achieve your goals before you know.

Looking for even more information for your fitness journey? Check out these top simple tips for weight loss!