What is BCAA supplement? When to consume amino acids?

What is BCAA?

BCAA stands for branched chain amino acids. They are essential amino acids. There are three types of essential amino acids which your body can neither make nor create but fortunately, you can find them in different kinds of foods.

Types of essential amino acids

Isoleucine: Helps with energy uptake and preserves protein breakdown.
Valine: Another type but holds no real significant value; it does what the other two do but not very good at it.
Leucine: The main BCAA! It helps increase insulin dose, preserve lean mass, and above all it activates °mTOR (boring definition @ end of post) which promotes muscle growth.

Leucine is the VIP of BCAAs. Think of it as the lead singer of a band. Some studies have shown that it is better when taken alone than when combined with the other two.

What foods have BCAAs?

The good news is you are already consuming them naturally. Foods such as chicken, eggs, beef, and peanuts contain loads of BCAAs. They even exist in most protein shakes.

BCAAs recommended dosage

Recommended dose: 5g - 20g per day is fine

What is mTOR (Mechanistic Target of Rapamycin)?

°mTOR (Mechanistic Target of Rapamycin): is a kinase that, in humans, is encoded by the MTOR gene. mTOR links with other proteins and serves as a core component of two distinct protein complexes, mTOR complex 1 and mTOR complex 2, which regulate different cellular processes. In particular, as a core component of both complexes, mTOR functions as a serine/threonine protein kinase that regulates cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription.

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