The most crucial aspects in reducing weight and developing muscle are diet and exercise. However, if you’re a woman who wants to jumpstart your weight reduction and follow a structured workout regimen, you should begin taking BCAA supplements while training.
Why Should Women Take BCAA Supplements?
BCAAs are a popular sports nutrition supplement in endurance and strength sports because research indicates that they can aid in muscle growth following resistance exercise, help prevent fatigue during prolonged aerobic exercise, and help reduce exercise-induced muscle soreness.
When women exercise, they usually do so to attain one of three goals:
- Fat is being burned
- Toning muscles
- Strengthening the body
Most supplements on the market have been researched and developed specifically for males. It’s logical to assume that these supplements would assist women in the same way they benefit men. This isn’t always the case, however. BCAA supplements have been demonstrated to have highly beneficial results in women’s research.
Numerous studies have shown that when women consume BCAA, it helps women who participate in strenuous physical exercise. BCAA is suitable for ladies who engage in aerobic activity. It assists in the fight against fatigue, reduces fat but not muscle mass, and is what they’re looking for in terms of a fit and healthy body. As a result, women’s BCAA supplements have been more popular in recent years and many female athletes have been combining BCAAs and glutamine for a rapid recovery.
One of the significant claimed advantages of BCAA supplements is their potential to speed up losing weight. BCAAs are intended to help you retain muscle mass while losing weight, protect you from becoming catabolic, and provide energy during fasted exercise workouts. Let’s check whether the research supports this assertion.
How BCAAs Help Women Lose Weight?
BCAAs will give your fat-burning efforts a massive boost if you add them to your healthy lifestyle and hypocaloric diet. They help with fat loss, visceral fat normalization, and muscle gain. The study discovered that when competitive women combined the advantages of a calorie-restricted, protein-rich diet with BCAA supplements, they lost more weight than when they took another kind of supplement.
BCAAs can also help most women remain on track with their diets and regulate their food consumption by preventing hunger pains and sugar cravings. BCAA supplementation stimulates the production of cholecystokinin (CCK), a satiety hormone produced in the stomach.
The disadvantage is that catabolism, the biological process by which the body breaks down tissues for use as emergency fuel, causes some weight loss to be muscle rather than fat. Including BCAAs in your exercise regimen, on the other hand, may help ensure that you lose fat rather than strength, supporting your weight loss efforts while keeping you fit.
What Are The Advantages For Women That Take BCAA’s?
There are a variety of advantages to using BCAAs as a supplement. There are so many that we won’t cover them all. Instead, We’ll concentrate on some of the most persuasive reasons I’ve gathered over the years about how BCAAs may benefit women in various ways.
1. They Can Increase Your Metabolism
BCAAs may assist improve your metabolism when used in conjunction with resistance exercise. A slow metabolism might make it difficult for many women to lose weight, but increasing lean muscle mass can help you lose weight quicker.
The proportion of lean body mass to fat in your body directly impacts your metabolism. Your metabolism will be faster if you have a more significant percentage of lean muscle mass to body fat. This is because sustaining muscle mass demands more calories than fat; therefore, the more muscle mass you have, the additional muscle mass you possess, the more calories you can consume while still losing weight.
2. Muscle Growth Support
BCAAs may also aid in the development of healthy muscular mass. Muscle protein synthesis (MPS) is a process in which your body employs BCAAs and other proteins to repair and rebuild damaged muscle tissue.
Increased levels of MPS cause your muscles to grow in size and strength over time. While some studies have indicated that whey protein is more efficient than BCAAs at activating MPS, there is plenty of evidence that BCAAs are still helpful.
3. Help To Maintain A Healthy Hormonal Balance
Your hormone levels influence the capacity to acquire and lose weight. You may be more likely to gain fat and lose muscle if you’re out of balance. While testosterone is often associated with males, it also plays an essential function in women’s bodies.
It’s one of the leading players in the body’s tissue healing, especially muscle tissue. You risk losing muscle mass if you don’t consume enough of it. As a result of losing muscle mass, your metabolism slows down, increasing your chances of gaining weight.
Hormonal balance is affected by various circumstances, including exercise and age. Your testosterone levels decline as you grow older, making you more vulnerable to muscle loss. Intense activity may deplete your testosterone, making a recovery more complex.
4. BCAA’s Can Contribute To A Healthy Pregnancy
BCAAs are also beneficial to expectant mothers. Not only does the mother need necessary amino acids for a variety of body processes, but the fetus also requires a constant supply, which must be received from the mother’s food and provided through the placenta.
The fetus needs a constant supply of nutrients to grow and develop healthily. Amino acids are essential for your baby’s healthy growth in utero since proteins are the basis on which the body’s tissues and organs are constructed.
5. Prevent The Deterioration Of Muscle Protein
BCAAs aid in preventing muscle protein breakdown and helping repair muscular tissue. The proteins that make up your muscles constantly break down and rebuild themselves.
A calorie-restricted diet, along with exercise, may break down your muscle proteins, resulting in muscle loss if you don’t get enough nutrients. HOWEVER, taking BCAA supplements may help you minimize muscle loss, particularly if you’re on a calorie-restricted diet, according to a study. BCAA, when combined with resistance exercise, may assist older women in preventing muscle loss.
6. Help Manage Your Appetite
It’s critical to control your hunger to reduce weight, and BCAAs may assist. Leucine, for instance, seems to have a direct function in desire suppression.
Leucine stimulates an enzyme called mTOR, which controls cell development and is also involved in protein synthesis in the body. Increased levels of mTOR communicate to your brain that your body’s nutritional requirements have been satisfied, which helps control your appetite.
BCAA Dosage: How Much Should Females Take?
When it comes to constructing a physique, knowing the appropriate quantity of supplements to take and when to take them is crucial. However, since there are specific variances in the training objectives of men and women, knowing the ideal BCAA dose for women is critical.
A single dose for women might range from 5 to 10 gm. Before you locate that magical number that fits your body exactly, there are a few things to consider.
If you have a regular workout program that isn’t too strenuous, you may just need 3-5 grams of BCAA each day. If your training regimen is more severe, you may consume up to 12 mg of BCAA per day if you split it into 4-5 doses throughout the day. If your diet is high in protein, you may want to reduce your BCAA consumption and increase it if the opposite is true.
When Is The Best Time For Women To Take BCAA?
To get the most significant effects, use BCAAs before or after your exercise to kickstart muscle growth. If you’re serious about gaining muscle mass, include some in your breakfast or as a pre-bed snack — just don’t go over the daily safe upper limit of 550mg per kilogram of body mass, about 33g for a 60kg female.
Choose The Finest BCAA Supplement To Aid Weight Loss
As a woman, nutrition coach, and bodybuilder, I recommend considering these three considerations when selecting the best BCAA supplement for weight loss.
- Its proportions of leucine, isoleucine, and valine. Choose a BCAA supplement with at least a 2:1:1 ratio, which is the case for most products on the market, to receive the most significant weight loss benefits. There are two parts leucine to one component, isoleucine and valine. Leucine is the most important for promoting muscle protein synthesis and decreasing protein breakdown.
- There are no artificial sweeteners, colors, or fillers in it. The fewer substances it contains, like other health supplements, the better. You should choose a supplement that is as natural as possible.
- Healthcare experts vouch for it and encourage it. Furthermore, although BCAAs are generally safe, it’s always a good idea to check with your doctor beforehand to see if a supplement will interact with any current medical conditions. They may even suggest a brand that best meets your requirements.
If you’re looking for a supplement that meets all of the three requirements above, go with my favorite WTF Pre-Workout BCAA, which is tailored for optimal effectiveness and potency, includes no preservatives or sugars; the WTF brand is created with high-quality components.
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