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The Benefits of BCAAs

What are BCAAs?

Of the nine essential amino acids, three are the Branch-Chain Amino Acids (BCAAs). Declared “essential” because of the body’s inability to produce them on its own, these nine amino acids must be consumed through one’s diet. Found in protein-rich foods such as eggs or poultry are the three BCAAs: Leucine, Isoleucine, and Valine, all of which have many health benefits. They help increase muscle growth, combat soreness, and reduce fatigue. 

How do BCAAs Increase Muscle Growth?

Leucine, one of the three BCAAs, helps stimulate protein synthesis in your muscles by activating certain pathways within your body, in turn helping your muscles grow. A 2017 study showed that those who had taken BCAAs during their workout experienced a significant increase in protein synthesis compared to a placebo group that did not consume BCAAs. [1]

How do BCAAs Combat Muscle Soreness?

The soreness you feel after you exercise is called Delayed Onset Muscle Soreness (DOMS), and is caused by small tears in your muscles that occur while working out. Consuming BCAAs has been shown to decrease muscle damage, as a result reducing the length and severity of DOMS. [2] A 2010 study tested the impact that BCAA’s have on DOMS by giving one group BCAAs before they squat, and another group a placebo. The group who consumed the BCAAs experienced less soreness than the placebo group did. [3]

How do BCAAs Reduce the Effects of Exercise Fatigue?

Your muscles use BCAAs during workouts, causing the level of BCAAs in your blood to decrease. [4] Consequently, the levels of another essential amino acid, tryptophan, increase within your brain. [5] Tryptophan is converted to serotonin which contributes to your level of fatigue. [6] By fueling your body with BCAAs, it will reduce the amount of serotonin that reaches the brain, therefore reducing the effects of fatigue. A 2011 study showed that those who took BCAAs before their workout had experienced improved metal focus throughout a workout which was a result of reduced fatigue. [7]

What is the Golden 2:1:1 BCAA Ratio?

In order to understand the ideal ratio of the three BCAAs, it is important to understand what each specific amino acid is responsible for.Leucine: The leucine content within our Tru Power drink is the “2” in the ratio of 2:1:1. Regarded as the BCAA most responsible for muscle growth, Tru Power includes double the Leucine compared to isoleucine and valine.Isoleucine: The isoleucine content within our Tru Power drink is the first “1” in the ratio of 2:1:1. It is primarily responsible for boosting energy as well as aiding in the recovery process.Valine: The valine content within our Tru Power drink is the second “1” in the ratio of 2:1:1. It is primarily responsible for repairing muscle fibers and regulating blood sugar levels. Tru Power’s 2:1:1 BCAA ratio is targeted at someone who is looking to improve their overall fitness with a balance of the three vital Branch-Chain Amino Acids.

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