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What is whey protein?
Whey protein is a protein component of milk obtained by removing all but protein from milk.
It is rich in amino acids as it belongs to animal proteins, but as it has removed other ingredients, it has less fat or other ingredients and is suitable for pure protein supplementation.
It is rich in BCAA, which is effective in muscle growth, which is a very helpful protein for athletes. ^^
Whey protein is usually powdered and mixed with various beverages such as water, milk, soy milk, and soymilk.
It is also used to make protein bars, protein bars, etc. that replace flour.
Here comes the word BCAA, and what is this?
BCAA stands for Branched-Chain Amino Academies.
What does BCAA mean?There are 20 different amino acids in the human body that make up thousands of different proteins.
Nine of the 20 amino acids are considered essential amino acids, which cannot be made by your body and must be nutritious through external intake.
Three of the nine essential amino acids are leucine, isoleucine, and valine.
“Branch chain” refers to the chemical structure of BCAA found in protein-rich foods such as eggs, meat, and dairy products.
What are the five proven effects of BCAA?
1. Increased muscle growth.
One of the most popular uses of BCAA is to build muscle growth muscles.
Leucine activates certain pathways in the body that stimulate muscle protein synthesis, a process of building muscles.
One study found that people who drank 5.6g of BCAA after weight training had 22% higher muscle protein synthesis than those who drank fake drinks.
This increase in muscle protein synthesis is approximately 50% less than observed in other studies in which auditory protein shakes containing similar amounts of BCAA were consumed.The whey protein contains all the essential amino acids needed to build muscles.Therefore, BCAA can increase muscle protein synthesis, but it cannot be done without other essential amino acids, such as whey proteins or other complete protein sources.
2. Reduced muscle pain.
Some studies have shown that BCAA helps reduce muscle pain after exercise.
In particular, if your exercise routine is new, you may feel sick for about a day or two after exercise (delayed muscle pain).
This pain is called delayed muscle inflammation (DOMS), which develops from 12 to 24 hours after exercise and can last up to 72 hours. The exact cause of DOMS is not clear, but researchers also believe it is the result of fine tears in muscles after exercise. BCAA effects have been shown to reduce muscle damage, which can help reduce the length and severity of DOMS. Several studies have shown that BCAA reduces protein degradation during exercise and reduces levels of creatin kinase, an indicator of muscle damage.
In one study, people who supplemented with BCAA before squat exercise reduced DOMS and muscle fatigue compared to the group who took fake supplements. So the BCAA effect can be supplemented before exercise to speed up muscle recovery time.
3. Reduce fatigue from exercise.
Just as BCAA can help reduce muscle pain caused by exercise, it can also help reduce fatigue caused by exercise. Everyone experiences fatigue from exercise at some point.
Depending on how fast you get tired, it depends on various factors such as exercise intensity, duration, environmental conditions, nutrition and physical strength. Muscles use BCAA during exercise and reduce your blood levels.
When BCAA’s blood level decreases, the level of amino acid tryptophan, which is essential in the brain, increases.
In the brain, tryptophan is converted into serotonin, a brain chemical that is thought to contribute to fatigue development during exercise.
Participants supplemented with BCAA in the two studies improved their mental concentration during exercise, which proved to be effective in reducing fatigue as a BCAA effect.
However, this reduction in fatigue is only a reduction in fatigue and is unlikely to lead to improved exercise skills.
4. Prevent muscle loss.
BCAA can help prevent muscle waste.
Muscle proteins are constantly decomposed and made again.
The balance between muscle protein degradation and synthesis determines the amount of protein in the muscle.
Muscle loss or muscle pain occurs when the amount of protein degradation exceeds muscle protein synthesis.
Muscle loss is a sign of malnutrition and occurs as a natural part of chronic infection, cancer, fasting period, and aging process.In humans, BCAA accounts for 35% of essential amino acids found in muscle proteins.
This accounts for 40% of the total amino acids that humans need.
Therefore, BCAA and other essential amino acids are important to be replaced at a time when muscle loss occurs to stop or slow progression. Some studies support the use of BCAA supplements to suppress muscle protein destruction. This can improve healthy quality of life in certain populations, such as the elderly and people with diseases such as cancer.
5. It is good for patients with cirrhosis.
The BCAA effect can improve the health of people with cirrhosis, which is a chronic disease in which the liver cannot be properly used. It is estimated that hepatic encephalopathy, a loss of brain function, will occur when 50% of patients with cirrhosis fail to remove toxins from the blood from the liver. While certain sugars and antibiotics are the main focus of treatment for hepatic encephalopathy, BCAA can also benefit people suffering from the disease.
Many people think it is surprising that there is a BCAA effect on liver disease.
A review of 16 studies, including 827 patients with hepatic encephalopathy, found that taking BCAA supplements had a beneficial effect on symptoms and signs of the disease, but had no effect on mortality.
It has also been found that the BCAA effect can prevent liver cancer in patients with cirrhosis.
As such, scientific authorities recommend BCAA-related supplements as nutrition for liver disease to prevent complications.