Branched chain amino acids, or BCAA for short, are vital nutrients that the body gets from protein in food, especially meat, dairy and legumes
If you spend most of your time on social media, you must have come across fitness trainer Nitesh Soni’s viral videos sharing easy health and workout tips. Us too: this time he talks about how a pocket-friendly ORS (oral rehydration solution) packet mixed with a little lemon juice can help muscle growth, prevent muscle fatigueand help deal with soreness—much like the expensive BCAAs (branched-chain amino acids) that many fitness junkies rely on. “Take it for two days. You will stop using BCAA. I can vouch for that, Sonny said.
Before answering the question, let’s first understand what BCAAs are
Branched-chain amino acids, or BCAAs, are vital nutrients that the body gets from protein in food, especially meat, dairy, and legumes. “Leucine, isoleucine and valine are the three BCAAs essential for muscle protein synthesis and energy production during exercise. BCAA supplements are often used by bodybuilders and athletes for accelerates muscle recoveryreduce post-exercise soreness and possibly even improve performance,” said Dr Neeti Sharma, senior consultant – nutrition and dietetics at Marengo Asia Hospitals, Gurugram.
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So does the combination work just like BCAA?
Dr. Sharma emphasized that lemon ORS may not have the same benefits as BCAA supplements, despite the fact that it can help replace electrolytes lost during exercise and provide some energy from the glucose content.
“Some amino acids that are essential for muscle metabolism and recovery, especially after prolonged or heavy exercise, is not found in the combination of lemon and ORS,” said Dr. Sharma.
In terms of muscle recovery and performance, BCAA supplementation may be particularly beneficial for endurance athletes or high-intensity exercisers, Dr. Sharma said. “However, ORS + lemon may be sufficient for hydration and energy replacement during exercises for regular exercisers or those eating a well-balanced, high-protein diet,” said Dr. Sharma.
Both supplements have different roles in the body. “They are not equivalent or substitutes for each other. BCAA supplements are expensive, but ORS is not a cheaper alternative to them as they have a different set of functions from each other,” said Riya Desai, Senior Dietitian, Wockhardt Hospitals, Mira Road, Mumbai. “Naturally available food products rich in BCAA as sources of animal proteins such as dairy products, fish, chicken, eggs. They also have the ratio in which BCAAs (leucine, isoleucine, valine) work best and show effective results,” said Desai.
What to keep in mind?
A nutritionist’s advice is critical to choosing the best course of action based on dietary preferences, fitness goals, and unique requirements. “Furthermore, emphasizing a balanced diet with adequate sources of protein can naturally provide the BCAAs needed for maximum muscle performance and recovery,” said Dr. Sharma.
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First uploaded to: 27-04-2024 at 10:32 IST
