Should Women Take BCAAs?
If you are on a low calorie diet then you will lose energy in one form or another. It starts with the metabolism of fats and carbohydrates, but can also result from the destruction of muscle tissue, this by releasing amino acids and using them for energy production (catabolism) if you are in a caloric deficit.
This catabolism will lead to lower movement efficiency and lower energy consumption during exercise. As a result, you burn fewer calories during exercise and this can eventually lead to a lower rate of protein synthesis. In this article, we will help you understand what BCAA is, and should women take BCAA?
What are BCAAs?
Branched chain amino acids are made up of three essential amino acids:
- The valine.
In combination, these PPAs help to modify the body’s protein signaling pathway around training sessions, by two main means: by increasing the amount of mTOR and by decreasing the amount of mRNA. Two messenger molecules which respectively synthesize or break down muscle tissue.
It should also be noted that leucine in particular offers many anabolic as well as anti-catabolic benefits and is also partially converted into HMB, which leads to increased prevention of muscle catabolism.
If the use of BCAAs provides a mechanism for building and protecting muscle, you may actually be able to use these as an alternative to a complete protein source in order to achieve a similar effect. This will reduce your caloric intake while maintaining your muscle mass and performance in addition to increasing lipid oxidation!
Recent research shows that taking BCAA immediately before training in young women (ages 21 to 24) can dramatically reduce muscle pain / aches the day after a session.
In addition, there is evidence of increased protein absorption, stabilized blood sugar levels and reduced insulin response of a meal in women taking BCCA and on a low-calorie diet.
In a performance context, the use of BCAAs reduces the effects of mental fatigue during a workout or a 30 km cross-country race, this by reducing the absorption of tryptophan by the brain.
Should Women Take BCAAs
Now that all the theory is established, what can all of this mean for you?
Well, as we have seen, BCAAs are suitable for women, its main effects seem to be particularly felt during a low-calorie diet. However, make sure to buy the top BCAAs for women in the market.
A period when there is an urgent need to preserve muscle mass and promote protein synthesis. Here, the top BCAAs for women help to oxidize more fat during exercise and to maintain your muscle mass as well as your strength.
BCAAs are also useful during periods of intensive training or longer than 45 minutes, especially when mental fatigue can have a heavy impact on performance, such as during a match or competition.
Although BCAAs are found in many protein sources, the concentration varies greatly depending on the food you use.
Therefore, it is recommended to supplement with the top BCAAs for women in order to maintain optimal blood concentrations and to promote lean mass gain and fat loss when you follow a low-calorie diet.
Using BCAA immediately before or during training has a positive effect on your exercise efficiency and your metabolism. This, coupled with an additional daily intake of BCAAs seems to give the best results in protein synthesis and body composition.