Why should women take BCAA's? What are the benefits?
Women from around the world are always searching for the perfect workout supplement. Problem is, very few supplements are made specifically for women. Women require BCAA's just as much as men do. Why? Because BCAA's can help boost energy, increase strength, and reduce muscle recovery time. The fact is, many of them are not aware of the benefits that BCAA's (Branched chain amino acids) can offer them.
If you are a woman who trains hard with weights or enjoys long cardio sessions, you probably know that being sore is not the best feeling in the world. Taking supplements containing BCAA's can help your muscles recover fast, boost your fitness level, and help you eliminate unwanted fat.
What are BCAAs?
Branched chain amino acids are something your body needs to restore energy and glycogen. Your body depends on BCAA’s also known as valine, isoleucine, and leucine. Your body uses them as fuel. But, the problem is that your body cannot produce Branched Chain Amino Acids on its own. So, you have no other choice other than getting them from certain foods or supplements.
Why are BCAA's important?
BCAA's help to strengthen your immune system. That's right! When you train with weights you are putting an incredible strain on your body, this leads to muscle soreness and poor recovery time. BCAA's help your body and muscles recover fast and prevent the possibility of getting sick.
Apart from improving the efficiency of your workout sessions, some research suggests that BCAAs, leucine, in particular, helps suppress appetite and reduces hunger pangs, It is also known that BCAA's can help burn fat and balance your blood sugar levels. This is something important as stated by experts because an imbalance in blood sugar levels can contribute towards weight gain.
Other benefits of BCAA's include:
- Increase lean muscle mass
- Improve protein synthesis and prevent muscle loss
- Boost energy and performance while you exercise
- Fast muscle recovery (reduce muscle soreness)
- Reduce fatigue and boost training motivation
- Reduce visceral and belly fat
When should you take BCAAs?
Branched Chain Amino Acids are helpful during every stage of your workout, before, during and after you train. Before you train BCAA's give your body energy while you workout. While you train an (intra-workout supplement) maintains energy and stamina, A (post workout supplement) containing BCAA's should be taken after you train to help replenish lost glycogen.
Quantity is important:
For most women, experts suggest that they can take around 3-5 grams serving of Branched Chain Amino Acids.
Some of the foods that include all three kinds of BCAAs include:
- A cup of low-fat Greek yogurt
- Turkey breast
- Wild salmon
- Canned Tuna
- Flank steak
- Lean beef
- Chicken breast
In addition to these foods, almonds, Brazil nuts, peanuts, whole wheat, lima beans, chickpeas, quinoa, and brown rice also contain a decent quantity of BCAA's.
How about BCAA Supplements?
You will notice most female athletes, bodybuilders, and fitness models take some kind of BCAA supplement before they train, the reason these supplements are popular is because the BCCA's are easily absorbed by your body, whereas food takes some time to digest, meaning longer absorption time.
If you decide to take a supplement containing BCAA's, dieticians and fitness experts recommend choosing a product from third-party certified groups like Informed Choice or NSF. This will help you make sure that you do not consume a fake supplement. Experts suggest that you can go for a BCAA supplement in the ratio of 3:1:1 or 2:1:1 of leucine, isoleucine, and valine. Also, remember to check the label to make sure that you choose a clean product that does not contain fillers, added dyes or chemicals.
What are some of the best BCAA's for women?
Unfortunately, there are very few BCAA supplements made for women. Recently, a few companies have introduced special supplements that are loaded with quality BCAA's, the best thing about them is they contain a special formula just for women. They are not loaded with creatine or stimulants like other supplements.
Women with serious fitness goals can very well opt for BCAAs without any hesitation whatsoever. A quality pre-workout supplement will make sure your body has all the BCAA's it needs, the end result is more energy, stamina and a toned body.