Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine 25 , In fact, studies show that taking supplements with whole protein may, at least in some cases, be better for muscle growth than taking supplements with individual amino acids Getting enough BCAAs may boost muscle growth. You can get them from high protein foods in your diet or through supplements.
Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels 28 , However, in practice, not all studies back up these effects 30 , In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed.
For instance, when BCAAs are combined with a high fat diet, consuming them in supplement form may lead to insulin resistance 32 , That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans.
For example, in one recent study participants with liver disease were given In 10 participants, blood sugar levels were reduced, while 17 participants experienced no effects BCAAs may help promote blood sugar management, at least in some cases.
However, more studies are needed to confirm their effects. Competitive wrestlers consuming a high protein, calorie-restricted diet supplemented with BCAAs lost 3. The BCAA group also lost 0. The BCAA group also gained 4. That said, these two studies have some flaws. For instance, they provide little information about the composition of the supplement and of the diet followed, which could have influenced the outcomes. BCAAs may help prevent weight gain and enhance weight loss.
However, more research is needed to determine whether supplements provide any added benefits over a high protein diet. One possible complication is hepatic encephalopathy HE , which can lead to confusion, loss of consciousness and coma. A review suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of HE Another review of studies in patients undergoing liver surgery reported that BCAA-enriched solutions may help improve liver function, reduce the risk of complications, and decrease the duration of hospital stay BCAA supplements may also be effective at reducing fatigue and improving weakness, sleep quality , and muscle cramps in individuals with liver disease In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death All fitness levels, from first-time gym goers to seasoned veterans, can benefit.
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Research supports a ratio of because the body needs twice as much Leucine as Isoleucine and Valine. Most experts recommend grams of BCAAs per serving. You decide! All fitness levels, from first-time gym goers to seasoned veterans, can benefit. Keep out of reach of children.
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