The following are some of the most common questions asked by our readers:
What is BCAAs?
BCAAs (beta-Alanine, Arginine, Aspartic Acid) are essential amino acids found in meats and dairy products. They are used as building blocks for proteins and other molecules. They have been known to reduce muscle soreness during exercise when taken before or after training.
How much do I need?
There is no recommended dose for BCAAs. Some studies show that taking BCAAs before exercise may increase performance; however, there are many conflicting results. There is evidence that they might improve recovery from training sessions, but not prevent injury. However, it seems like they could be beneficial for those suffering from DOMS (delayed onset muscle soreness).
Is it safe to take them?
It is safe to take BCAAs if you follow all safety precautions. These include avoiding overtraining, eating a balanced diet, drinking enough water and rest. You should avoid taking them during pregnancy because of the risk of fetal harm.
Does it work?
Studies have shown that BCAAs decrease DOMS symptoms such as pain, cramping and fatigue in healthy individuals. It has also been proven that they can reduce muscle soreness during exercise in athletes. They may also improve exercise performance in endurance training. However, there is no evidence that they can prevent injury or increase muscle mass.
Where do I get them?
You can get BCAAs from foods such as meats and dairy products. However, these foods contain other substances that can harm your health. If you want to reap the full benefits of BCAAs, you may want to look for supplements in chemists and online stores.
Which is the best brand?
There are many BCAAs supplements available online and in chemists. They come in different types, including chews, tablets, powders and capsules. When looking for these supplements, it is important to consider the source and quality of amino acids, pricing, taste, availability and guarantee among other factors.
What are the dangers?
Studies have shown that taking too much BCAAs can be dangerous. Excess BCAAs can be toxic and can cause brain and liver damage. It is important to seek medical attention if you experience symptoms such as nausea, vomiting, fatigue and mental confusion.
How do I take it?
It is important to seek medical advice before taking any supplements. These should only be used for the treatment of specific conditions. This means they should not be used to prevent or improve health conditions.
Sources & references used in this article:
Combined effect of branched-chain amino acids and taurine supplementation on delayed onset muscle soreness and muscle damage in high-intensity … by SG Ra, T Miyazaki, K Ishikura… – Journal of the …, 2013 – jissn.biomedcentral.com
Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise by SG Ra, T Miyazaki, K Ishikura, H Nagayama, T Suzuki… – Taurine 8, 2013 – Springer
Taurine is involved in energy metabolism in muscles, adipose tissue, and the liver by C Wen, F Li, L Zhang, Y Duan, Q Guo… – Molecular nutrition & …, 2019 – Wiley Online Library