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Are BRANCHED-CHAIN AMINO ACIDS (BCAA) Supplements Safe?

If you are a fitness fanatic, you have probably heard of Branched Chain Amino Acid (BCAA) supplements! Are you wondering what all the fuss is? You have found just the article you need. Did you know that BCAA can reduce the level of serotonin in the blood? Now you do! Serotonin is a chemical that can result in muscular fatigue. However, BCAA has received a bad reputation over the years. It had been linked to kidney stones, liver damage, cardiovascular disease, diabetes, etc. Let us explore these allegations together! This article will go over the benefits of BCAA supplements as well as their safety.  

What is BCAA?

Proteins, as we all know, are made up of amino acids. There are 20 amino acids in total, with 9 of them being essential. What does this imply? The body cannot produce essential amino acids on its own. Thus, we must ensure that we consume them through our diet. Three of the nine amino acids are branched-chain: leucine, isoleucine, and valine. The term branched-chain refers to the chemical structure of these molecules.  

Benefits of BCAA

While most amino acids are primarily metabolised in the liver, BCAA is broken down within the muscle. It ensures that the muscles quickly absorb the amino acid, allowing them to grow and recover. Furthermore, BCAA can act as a direct energy source to the muscles during a long workout routine, preventing muscle breakdown and injuries. Let us discuss four benefits of BCAA on the body.

1. Improve Muscle Mass to Fat Ratio

Muscle Mass to Fat Ratio We all want to lose weight and get that lean body, but not at the expense of muscle. Muscle loss can lead to a variety of health problems, including fractures and sprains. A calorie-restrictive diet often decreases lean muscle mass, making it simpler to regain weight once you stop following the tight diet. A study noted that people who drank BCAA containing powders before eating had a higher fat-to-lean loss ratio than those who didn’t.  

2. Control Blood Sugar Levels

Blood Sugar Level I did mention that BCAA is often linked to diabetes then how can it control blood sugar levels. Well, it can! BCAAs such as leucine and isoleucine can stimulate pancreatic insulin secretion. Insulin can then cause the muscles to absorb more glucose, lowering blood sugar levels.  

3. Benefits the Liver

Benefits the Liver Taking BCAA supplements may help people with the liver disease better manage their symptoms and reduce complications. Study participants with advanced liver cirrhosis were randomly assigned into two groups. One group consumed BCAAs daily, while the other consumed a diet without BCAAs for at least six months. Researchers revealed the group taking BCAAs had lower creatinine levels, indicating that supplementation is beneficial in people with advanced liver cirrhosis. Additionally, by taking BCAA supplements, liver cancer patients may reduce the likelihood of water retention and premature death.  

4. Promotes Muscle Recovery

Muscle Recovery Inflammation in your muscle cells causes delayed onset muscle soreness (DOMS). Research has shown that consuming BCAAs reduces muscle damage in response to resistance and endurance exercise. That means you’ll be able to recover faster and with minor muscle soreness between strenuous workouts.  

What are the dangers of BCAAs?

The amount of BCAA needed for daily maintenance varies depending on your lifestyle, so carefully read the label and follow the manufacturer’s instructions before taking them. Too much of anything can cause problems. Let us go through some significant complications caused by BCAA.

1. High Blood Sugar

High Blood Sugar According to a 2018 study, excessive BCAA use is a risk factor for diabetes. BCAA is thought to cause insulin resistance. As mentioned above, BCAA can promote insulin synthesis by the pancreas. Overproduction of insulin can cause the body’s cells to become less sensitive to insulin over time. Thus, the blood sugar level increases resulting in diabetes.  

2. Kidney Damage

Kidney Damage People with renal illness are advised frequently to eat a low-protein diet. It is because ingesting protein can raise the filtration rate, putting more pressure on the kidneys. Within one hour of high protein consumption, there is an increase in kidney filtration by 30%. It may not be alarming for a healthy kidney, but you might want to stay away from BCAA supplements if you have a kidney problem.  

3. Liver Injury

A 2016 study found a link between high levels of BCAAs and liver disease and damage. BCAA causes hepatic injury by inducing adipocyte lipolysis and inhibiting hepatic autophagy.  

4. Cardiovascular Disease

Cardiovascular Disease In one study, higher levels of BCAAs increased the risk of high blood pressure & cardiovascular disease. However, this study had some limitations, so more study is needed.  

Are BCAAs cancerous?

BCAAs appeared to act via mTORC1. These data suggest BCAAs have cancer-specific functions and that in certain contexts, BCAAs may even suppress cancer development. Source Also Read: Best Pre-Workout Supplements in India 2023 Best Creatine Supplement in India 2023 Best Glutamine Powder in India 2023   Summary The use of BCAAs can be beneficial for athletes, people who work out, people on calorie deficient diets, or anyone else who may experience lean tissue loss. There are relatively few side effects associated with BCAA supplements. However, you should consult your health care provider before taking BCAA supplements if you have a kidney or diabetes condition or suffer from liver disease. Comment below if this article helped alleviate some of your concerns regarding BCAA supplements.   Major References:
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