If you are a bodybuilder or athletic freak, you might be familiar with BCAAS supplements. These supplements are gaining popularity due to their handful of benefits. They help in improving muscle mass and reduce exercise fatigued.
But can BCAAS make you gain weight too? Well, the short answer is No. These supplements are calorie-free and thus don’t contribute to weight gain. Want to know more about BCAAS and how they affect weight? Feel free to read the article till the end!
Table of Contents
What Is BCAAS?
BCAAs are Branched-Chain Amino Acids, a group of three essential amino acids: leucine, isoleucine, and valine. Essential amino acids cannot be produced by the body and must be obtained through diet or supplements.
BCAAs are naturally found in foods and consumed in supplement forms, such as powders, capsules, or drinks.
Top Food Sources Of BCAAS
- Meat: Beef, chicken and other meats are rich in BCAAs. Beef, in particular, is a great source of leucine.
- Fish: Fish such as salmon, tuna, and cod are also good sources of BCAAs.
- Eggs: Eggs are a good source of all three BCAAs.
- Dairy: Milk, cheese, and yogurt contain all three BCAAs. Whey protein, which is derived from milk, is particularly high in leucine.
- Legumes: Beans, lentils, and chickpeas are good plant-based sources of BCAAs.
- Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds are all good sources of BCAAs.
- Grains: Whole grains like quinoa, brown rice, and oats contain all three BCAAs.
What Are The Benefits Of BCAAS?
BCAAs (Branched-Chain Amino Acids) work in several ways in the body. Here are some examples:
Muscle Protein Synthesis
BCAAs play a critical role in stimulating muscle protein synthesis, which is the process by which new muscle tissue is built. Specifically, leucine, one of the BCAAs, is important for stimulating muscle protein synthesis by activating the mTOR (mammalian target of rapamycin) signaling pathway.
Reduction Of Muscle Protein Breakdown
BCAAs can also help reduce muscle protein breakdown. They do this by inhibiting the activity of the protein called MuRF-1 (muscle-specific RING finger-1), which is involved in the breakdown of muscle tissue.
BCAAs can be used as an energy source by the body during exercise, particularly during endurance exercise. BCAAs can also help spare muscle glycogen during exercise, delaying fatigue and improving endurance.
BCAAs can cross the blood-brain barrier and be used as an energy source by the brain. They can also increase the production of neurotransmitters such as dopamine and serotonin, which can help improve mood and reduce fatigue during exercise.
Can BCAAS Make You Gain Weight?
BCAAs (Branched-Chain Amino Acids) are a group of essential amino acids that play an important role in protein synthesis and muscle growth. However, BCAAs alone are not likely to cause weight gain.
Weight gain occurs when you consume more calories than you burn. BCAAs are calorie-free and contain no carbohydrates or fats that could contribute to weight gain. However, consuming BCAA supplements containing calories, such as those mixed with sugars or other additives, could contribute to weight gain if you consume them in excess.
To sum up, BCAAS is very beneficial for our body as it plays an important part in managing different tasks. It helps in increasing muscle mass and supports the immune system. However, unlike other supplements, BCAAS supplements don’t cause weight gain. Therefore, you should look for other products if your main goal is to increase your overall weight.