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Branched chain amino acids and essential amino acids (EAAs) are some of the biggest buzzwords in nutrition nowadays, with a steady stream of new studies constantly emerging showing just how vital these nutrients are to health. But what are amino acids, and what is the difference between branched chain amino acids and essential amino acids?

There are 20 different amino acids required by the body to grow, develop and function properly, including glycene, tyrosine, cysteine and more. Eleven of these amino acids fall under the non-essential amino acid definition, meaning that they can actually be produced by your body. Essential amino acids, on the other hand, cannot be synthesized by your body and are required to obtain from food sources.

Branched chain amino acids are types of amino acids with a specific chemical structure that are set apart from other amino acids by their side chain. All three BCAAs, including leucine, isoleucine and valine, are considered essential amino acids, which means that it’s important to get them from foods or supplements to ensure you’re getting what you need.

One of the most impressive benefits of BCAA for women and men alike is its ability to enhance muscle growth.

If you find that you’re constantly feeling sore after hitting the gym, BCAAs may be able to help. Studies show that BCAAs could reduce the breakdown of protein during exercise and reduce muscle damage to sidestep soreness and speed up muscle recovery. 

Losing muscle mass is a normal part of the aging process and often occurs as we start to get older, a condition known as sarcopenia. Muscle loss is also commonly experienced as a side effect of chronic conditions like cancer. Fortunately, getting plenty of BCAAs in your diet is an easy and effective way to start to slow muscle wasting and optimize your body composition.

Supplementing with BCAAs may help improve your athletic performance on the field or in the gym. Not only can it increase muscle growth and reduce soreness, but it may also enhance strength and performance as well.

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