Essential Branched Chain Amino AcidsThe three essential Branched Chain Amino Acids which are seen in BCAA supplements, and those that are present in the GoNutriton iBCAA product, are: Leucine Leucine is the most predominant BCAA evident due to its enhanced role in muscle repair. It also has a key role in growth hormone production, energy regulation and has been proven to prevent muscle protein breakdown (something that we are more susceptible after strenuous weight exercise). Isoleucine Essential for the production of haemoglobin and a key regulator of the body's blood sugar levels. Valine Maintains the body's nitrogen balance. Combined, all three of the aforementioned amino acids share the ability to aid in tissue (muscle) repair and subsequent growth.
Benefits of BCAAsBecause leucine has more roles to play within the body, this amino acid is apparent in larger quantities to both isoleucine and valine. For every gram of isoleucine/valine that is provided in a BCAA supplement, the leucine content is doubled, tripled, quadrupled and so on depending on the ratio of the BCAA supplement. For example, the GoNutrition iBCAA supplement has a ratio of 2:1:1 – 2.5g leucine: 1.25g isoleucine: 1.35g valine per 5g serving, with 10-25g recommended on a daily basis. As well as the scientifically proven benefits of BCAAs, people pay tribute to the reduced DOMS (Delayed Onset Muscle Soreness) that they experience when consistently using Branched Chain Amino Acids as part of their supplementation programme. As everybody will respond to a variable degree when using BCAAs, I will provide information from a solely personal perspective regarding this suggestion.
How BCAA supplements helped meI have trained both with and without the supplementation of BCAAs, during which, I maintained the same training programme, nutrition plan and also incorporated the same amount of rest and recovery time. The latter, I feel, is the most important aspect of BCAAs' use, given that they are essential in the role of repair and recovery. When consuming 7g leucine pre-workout and 15g of BCAAs post-workout, I have found a significant difference between my recovery time and the DOMS experienced after training. A prime example of this are the DOMS experienced after a heavy, demanding leg workout; as when I trained without Branched Chain Amino Acids I experienced significant muscle soreness for two days afterwards and a reduced level of muscle soreness the third day after the aforementioned leg workout. Conversely, when I conducted the same leg workout after being on my leucine/BCAA supplementation programme, I noticed significant muscle soreness the day after my leg workout, reduced level the second day and the DOMS had completely subsided by the third day. In short, BCAAs help to reduce the DOMS I experience by a third. I can't say that this is solely due to the use of a BCAA product, as I also take a sole leucine supplement prior to my workout and ensure that I stretch and foam roll the worked muscles groups after a workout. However, what I can confirm from a personal perspective, is that the benefits experienced from BCAA supplementation has been integral to my development and aided me to recover faster. You may not experience the exact same results as me, but the proven benefits of Branched Chain Amino Acids speak for themselves and given that they are essential and cannot be produced by the body directly, then a BCAA supplement like GoNutrition's iBCAA supplement will help improve your ability to recover well, provide the body with easily absorbed muscle building components and help you achieve the goals you are striving for.