Poor muscle strength, feeling tired after 10 minutes of exercise ~ Eat more soybeans to supplement branched-chain amino acids

Your whole body is flabby, and you want to strengthen your muscles through exercise but are always defeated by fatigue? Perhaps moderate supplementation of "branched-chain amino acids" is a good method! Studies have found that branched-chain amino acids can not only reduce fatigue during exercise, but also slow down the rate of muscle breakdown and loss, allowing the body to maintain good "muscle" foundation and thus prevent the occurrence of sarcopenia.

What are branched-chain amino acids?

Protein is the raw material for muscle building, and amino acids are the basic building blocks of protein. There are about 20 amino acids discussed in nutrition science. Eleven of them are synthesized by the body, called "non-essential amino acids"; the other nine cannot be synthesized by the body and must be obtained through food intake, called "essential amino acids."

So, what are branched-chain amino acids? Jiang Huiqin, a nutritionist at the Changhua Christian Hospital system, said that branched-chain amino acids (BCAAs) are a general term for three essential amino acids: leucine, isoleucine, and valine. They are so called because their structure contains branches compared to other amino acids.

Branched-chain amino acids play a major role in improving exercise energy

Branched-chain amino acids account for approximately 30% to 45% of all amino acids in the human body, of which 14% to 18% are found in skeletal muscle. In particular, most of the amino acids ingested through food are metabolized by the liver, but the liver has a very low level of enzymes that metabolize branched-chain amino acids. Branched-chain amino acids are mainly metabolized by skeletal muscle.

Nutritionist Jiang Huiqin explained that protein is composed of atoms such as carbon, hydrogen, oxygen, nitrogen and sulfur, and branched-chain amino acids can increase nitrogen retention, produce keto acids that enter the citric acid cycle, and then produce more energy (ATP) for exercise needs. In addition, many studies have also shown that moderate supplementation of branched-chain amino acids can reduce muscle breakdown and soreness during exercise, reduce fatigue during exercise, and even increase the duration of endurance exercise.

Don't let fatigue disrupt your exercise plan. Eat high-quality food.

How to supplement branched-chain amino acids through diet? Generally speaking, soybeans and their products, fish, meat and milk are rich in branched-chain amino acids. According to the Taiwan Food Nutrition Database, soybeans have the highest content, with an average of 5.9 grams of branched-chain amino acids per 100 grams, followed by sea bream at 4 grams, chicken and milkfish at 3.9 grams, tenderloin and hairtail fish at 3.8 grams, dried tofu at 3.5 grams, and saury at 3.3 grams. In terms of dairy products, 1 cup (240 ml) of fresh milk contains about 1.7 grams of branched-chain amino acids, while 30 grams of whole milk powder contains 1.6 grams of branched-chain amino acids.

In addition, there are many branched-chain amino acid supplements on the market, but nutritionist Jiang Huiqin reminds that as long as the average person consumes the six major food groups in a balanced manner and gets enough protein from a natural diet, they usually will not have problems with branched-chain amino acid deficiency. For people with special needs, it is recommended to consult a professional doctor or nutritionist before consuming it, so as not to waste money or put a burden on the body.