I personally used BCAAs to lose more than 70 pounds in 5 months. Sure, I ate less, cut carbs, eliminated sugar and dairy, and worked out, but the BCAAs helped me lose fat faster and enabled me to feel fresher and more energetic. They really helped during the later stages of my diet when I’d typically be really fatigued and sore and want to quit.
Listed below are the 5 ways that branched chain amino acid supplements helped me. After reading them you’ll see how that can also help you lose excess fat and weight faster. These aren’t merely my claims. They’re also supported by clinical research that I reference at the end of the article.
1. BCAA Supplements Can Help Reduce Cravings And Binges
Cravings for sweet and carbohydrate rich foods are a diet killer. I’ve personally gone off my diet dozens of times in the past because I’ve caved into the cravings for pizza and pancakes.
Taking BCAA supplements can help you cut cravings and greatly reduce the odds that you’ll stray from your diet. This is especially true for the times you’re cutting back on calories and/or carbohydrates. That’s why they’re a staple in my dieting plan. Taking them eliminates or at the very least reduces any cravings I experience to a manageable level.
The reason they work so well at cutting cravings is that branch chain amino acids help your brain make a neurotransmitter called serotonin. Dieting and cutting carbs can lower serotonin levels. When levels of it are low, your brain sends out a message that you’re hungry. Exercise can cause this to occur too.
Taking a BCAA supplement replaces what you lose during a workout and when you’re dieting to keep everything in check and stop hunger pains and cravings from occurring. Taking them post-workout and between meals works best. You’ll notice a benefit within 15-20 minutes.
2. BCAA Supplements Help You Exercise Harder, Longer
One of the problems I’ve had in the past while dieting to lose fat is a lack of energy during my workouts. Whenever I cut calories and carbs I’d also have to cut way back on my workouts. Instead of training 5 days a week I trained 3. Instead of doing 10 sets of hill sprints, I’d do 4.
I’d also find it nearly impossible to put 100% into my workouts, even after cutting back.
Suffice to say, since I was hardly exercising and as a result burning any extra calories or building muscle, these lackluster workouts made it much harder to get rid of excess fat.
Taking 10 grams of BCAAs before working out solved this problem.
With BCAA supplements I’m able to workout hard, even if I’m only eating 30 grams a day. When my workout is especially hard or going to last more than an hour I’ll take another 10 grams about halfway through to keep me going.
3. BCAA Supplements Gets Rid Of Muscle Soreness So You’re Able To Train Hard
Dieting for fat loss can make you extra sore. This soreness typically makes you want to skip your next workout or at a minimum not train as hard. As you know, consistently skipping your workouts will bring your progress to a grinding halt. Fortunately for us BCAA’s once again come to the rescue.
That’s because taking a branch chain amino supplement before and after every workout can significantly reduce post-workout muscle soreness. Subjects in one study who took a BCAA supplement before their workout experienced significantly less soreness than subjects who took a placebo. Their workout wasn’t easy either. They did squats for 7 sets of 20 reps. This will make you sore no matter how fit you are.
According to the research and my experience you’ll need to take 5-10 grams post-workout to see results. The more muscle you have, the larger the dose you will require.
4. BCAAs Make It Easier To Build Muscle
When you workout, diet, and supplement in a smart way, it’s very possible to add muscle even though you’re eating less. Since muscle burns more calories than fat, adding more enables you to burn more and lose fat faster. Taking BCAAs can speed up the muscle building process.
This is because branch chain amino acids play a significant role in building muscle. That’s why they’re referred to as the ‘building blocks’ of the process. Studies show that supplementing with them after a workout stimulates protein synthesis, the process by which your body builds muscle.
My wife actually added about 5 pounds of muscle while taking 3 inches off her waist recently. She trained hard 7 days a week while cutting carbs and calories too.
What really seemed to help build muscle while losing fat was her habitually taking 5 grams of BCAA’s before and after every workout.
By adding this extra muscle my wife’s body burns a little more calories every day. While this is great, it’s not the only benefit you get from a little extra muscle. Another is that it helps your body better regulate the hormone insulin.
In simple terms, the better the cells of your body work with insulin, the easier it is for you to lose weight. This is because you will store less of what you eat as fat and instead use these calories for energy.
5. BCAAs Enable You To Lose Fat Instead Of Muscle
It’s important to hold onto all the muscle you have when you want to lose weight. Preserving you muscle will keep your body burning off fat and enable you to looking. These benefits can come to a standstill if you start to lose muscle mass, which most people do when they lose weight.
The reason muscle loss occurs is simple. When you’re eating less, your body will often use its muscle for the energy it needs. Taking a branch chain amino acid supplement gives you the energy you need and prevent muscles from being broken down.
Taking a BCAA supplement between meals and before and after every workout will keep your body in a muscle building and fat burning state. A whey protein shake helps as well since it’s high in branch chain amino acids.
Recommended Branched Chain Amino Acid Supplements
When you’re shopping for a BCAA supplement you need to make sure that it contains as large a dose as possible. Higher doses makes taking more convenient. I recommend a product that has at least 6 grams per serving.
If you’re taking more than 10 grams a day, which is pretty normal, you’re better buying a BCAA powder. This is from both a cost and convenience factor. It’s what I do since I’d be swallowing 12-14 capsules every day otherwise.
Below are the BCAA supplements that I prefer and recommend.
Met-Rx BCAA powder
This is my favorite BCAA powder and great if you are looking for a high quality, no frills product.
Each scoop contains 5 grams of easy to mix branched chain amino acids. You can get it in 3 flavors: blue raspberry, plain, and watermelon. The blue raspberry is great if you like a sweeter, fruitier drink. Watermelon is a milder, more refreshing flavor that’s really good too. Plain, my favorite, has very little flavor. All 3 are calorie, carbohydrate, and fat free.
Gaspari BCAA 6000
This is a great choice if you prefer capsules or tablets to BCAA powders. Every serving gives you 6 grams of branched chain amino acids. Competing products typically have at most 2 grams per serving. This large dose makes them much more convenient to take daily.
Another benefit of BCAA 6000 is that it contains more leucine than other products. Leucine is the BCAA that has the most benefits, especially regarding fat loss and muscle building. The more leucine the better, and this supplement gives that to you with 4 grams in every serving.
Learn more about and shop for BCAA 6000 tablets.
How Many BCAAs Should You Take Per Serving?
As I write above, most of us will benefit by taking 10 grams of branched chain amino acids at a time.
Those of you that weigh 150 pounds or less can cut your dosage back to 5 grams a serving.
When Should You Take Your BCAA Supplement?
You can take BCAA supplements any time. You’ll get the most benefit taking them before and after workouts and between meals. Taking them between meals really helps cut cravings and boost energy if you go 4 or more hours without eating during the day.
You now know the secret fat loss supplement of top trainers and nutrition experts. Give BCAAs a try the next time you’re dieting and you’ll quickly see how they makes getting rid of excess fat and dieting much easier.