We’ve all been there. You made it to the gym (an achievement in and of itself), you’re mid-way through your workout, then suddenly the fatigue hits you and your muscles feel heavier than that kettlebell you’ve just been swinging.
Of course getting tired during exercise is normal, but when a friend introduced me to BCAA powder – which claims to help build and repair muscle and reduce soreness and fatigue – I was intrigued. So, a few months back, I introduced it to my workout regime, and the results so far have totally surprised me.
What are BCAAs and how do they work?
“BCAAs – branched-chain amino acids – are special building blocks of protein,” explains Lisa Lorraine Taylor, certified personal trainer and nutritionist at Total Shape. “Unlike other amino acids, they go straight to your muscles, providing energy and aiding in muscle repair. They’re key players in muscle growth and endurance, making them essential for anyone active in sports or fitness.”
Of the 9 essential amino acids – the ones we must obtain through our diet, as our bodies cannot make them – three are considered to be branded-chain amino acids: leucine, isoleucine, and valine.
These three BCAAs been proven to support muscle growth, reduce muscle soreness, and reduce fatigue from strenuous exercise. They’re most readily available in powder supplement form, ideal for adding to your water bottle during a gym session.
How do BCAAs reduce fatigue during exercise?
BCAAs tackle fatigue by lowering levels of certain enzymes like creatine kinase and lactate dehydrogenase, which are linked to muscle soreness and damage. Essentially, they act as a shield for your muscles during exercise, allowing for quicker recovery and less soreness. Indeed, studies show that participants who took BCAAs showed increased mental focus during exercise.