BCAAs (Branch Chain Amino Acids)

BCAAs (Branch Chain Amino Acids) Supplements

What are BCAAs?

BCAAs (branched-chain amino acids) are a group of three essential amino acids: leucine, isoleucine, and valine. They are considered "essential" because the body cannot produce them on its own - they must be obtained through food or supplementation.

BCAAs make up a large percentage of the amino acids found in muscle protein. They play a key role in muscle growth and maintenance. Supplementing with BCAAs can provide benefits for building muscle, reducing fatigue, and supporting workout recovery.

The three BCAAs work together synergistically, but leucine is considered the most important for muscle protein synthesis.

How can BCAA supplements benefit you?

• Increased muscle growth: BCAA supplementation can increase muscle protein synthesis, especially when consumed around workouts. This enhances muscle growth and development over time.
• Reduced muscle soreness: BCAAs may help decrease exercise-induced muscle damage and accelerated muscle soreness from intense resistance training. This allows you to recover faster between workouts.
• Prevention of muscle breakdown: During exercise, BCAAs are used for energy instead of muscle protein. This spares muscle tissue and prevents excessive muscle breakdown.
• Improved muscle recovery: BCAA supplements help replenish drained amino acid stores after a workout. This decreases overall muscle fatigue and aids workout recovery.
• Enhanced endurance: Studies show BCAA supplementation can improve endurance performance by reducing mental and physical fatigue. BCAAs may also reduce mental fatigue and improve cognitive function.
• Immune system support: BCAAs play an important role in immune function. Supplementing with BCAAs, especially after exercise, may reduce the immune suppression that's common after intense workouts.

What is the recommended BCAA supplement dosage?

The standard recommended dosage of BCAA supplements ranges from 5-20 grams per day, split into 2-4 doses. 10 grams per day (5g twice a day) is effective for most people.

Optimal timing is taking BCAAs shortly before and/or after workouts on training days. On rest days, take 5-10g between meals.

When starting supplementation, begin with the lowest effective dose (5g/day) and increase gradually as needed up to 20g/day. Take BCAAs on an empty stomach for fastest absorption.

Combining BCAAs with carbs or protein (like whey protein) can further optimize muscle protein synthesis compared to BCAAs alone.

Potential side effects of excessive BCAA supplementation include digestive issues, fatigue, loss of coordination, and increased ammonia levels.

Choosing the right BCAA supplement

When selecting a BCAA supplement, check that it contains leucine, isoleucine, and valine in a 2:1:1 ratio. This ratio is considered optimal for muscle protein synthesis.

BCAA powders offer better value and versatility compared to capsules. Look for supplements that use pharmaceutical-grade BCAAs.

Reputable brands that make high quality BCAA supplements include:

• ATP Science BCAA 2:1:1 Powder - ($28.95–$48.95)
• Switch Nutrition Amino Powder - ($63.96–$98.95)
• Nutra Organics Clean Protein Chocolate Thickshake - ($51.95)
• Protein Supplies BCAA - ($41.96)
• ATP Science Zeus Juice Powder - ($68.95)

Compare the price per serving when choosing a BCAA product.

Avoid BCAA supplements with unnecessary fillers, artificial sweeteners/flavours, high sodium, or excessive BCAA ratios. Also, ensure your supplement is 3rd party tested for purity and quality.

How do BCAAs work in the body?

BCAAs play a key role in muscle protein synthesis. They activate mTOR pathways which stimulate muscle growth. Leucine is considered the most important BCAA for this muscle building effect.

BCAAs help decrease muscle protein breakdown during exercise by being used as energy instead of muscle tissue. They preserve muscle glycogen stores which can enhance endurance.

BCAAs are metabolized directly in muscle, not requiring initial breakdown by the liver. This allows them to increase amino acid levels faster than other amino acids.

Comparison of BCAAs vs. other supplements

BCAAs vs whey protein: Whey contains all essential amino acids while BCAAs only provide 3 aminos. Whey optimizes muscle growth better. BCAAs provide faster spiking around workouts.

BCAAs vs creatine: Creatine increases cellular energy while BCAAs stimulate muscle protein synthesis. They work via different mechanisms but can stack well together.

BCAAs vs citrulline: Citrulline is a nitric oxide booster while BCAAs enhance protein synthesis. Citrulline improves workout pumps, BCAAs improve recovery. Both offer endurance benefits.

BCAAs vs caffeine: Caffeine boosts energy, alertness and performance. BCAAs provide greater muscle building effects and faster recovery. BCAAs can complement caffeine pre-workouts.

BCAAs vs HMB: HMB is a leucine metabolite. It's thought to be more effective than leucine alone. But HMB is much more expensive than BCAA supplements.

Scientific research on BCAA supplementation

Multiple research studies demonstrate benefits of BCAA supplementation for muscle growth, performance, and recovery:

• A 2009 study found BCAA supplementation reduced muscle soreness and damage in endurance athletes after intense exercise [1].
• A 6 week study in powerlifters showed BCAA supplementation increased squat strength more than a placebo [2].
• BCAA supplementation before and after resistance training promoted muscle protein synthesis better than a placebo in young men [3].
• In one study, BCAA supplementation improved cognitive function and mood while mountain climbing at altitude [4].
• A meta-analysis of 22 studies concluded BCAA supplementation can effectively reduce mental fatigue [5].

Who may benefit from BCAA supplementation?

BCAA supplements can benefit:

• Those performing intense training to build muscle like weightlifters, sprinters, team sport athletes.
• Endurance athletes looking to improve performance and recovery. BCAAs reduce mental and muscle fatigue.
• People on low calorie diets trying to preserve lean muscle and lose fat.
• Older adults wanting to stimulate muscle protein synthesis and maintain strength.
• Those with liver disease - BCAA requirements are higher when the liver is damaged.
• Individuals on restrictive diets like vegans/vegetarians not getting enough high quality protein.

When to take BCAA supplements

The best timing for BCAA intake is shortly before and/or after workouts. 5-10 grams pre-workout helps reduce muscle protein breakdown during exercise. Then another 5-10g dose post-workout accelerates recovery.

On rest days, take 5-10g between meals to optimize muscle protein synthesis throughout the day.

When taking a whey protein shake, adding 5-10g BCAAs can further boost the muscle building effects.

Avoid taking BCAAs right before bed - this may interfere with sleep due to their stimulating effects.

Potential side effects of BCAAs

BCAA supplements are safe for most healthy adults at recommended doses. Potential side effects may include:

• Digestive issues like nausea, bloating, diarrhea when over-consumed. Start with small doses.
• Increased fatigue, muscle soreness, loss of coordination with extremely high doses (40+ grams/day).
• Increased ammonia levels. Excessive BCAA intake can spike ammonia which causes fatigue.
• Hypoglycemia in those with liver glycogen storage disorders. BCAAs improve glucose uptake.
• Reduced motor coordination when combined with alcohol - avoid this combination.

Those with liver disease should consult a doctor before taking BCAAs. Start with the lowest effective dose.

See a health professional if experiencing any concerning side effects from BCAA supplementation.

FAQs

What is the difference between BCAA and EAA supplements?

BCAAs refers to the 3 branched-chain amino acids (leucine, isoleucine, valine). EAAs stands for essential amino acids, which includes all 9 amino acids humans require from food. EAA supplements provide more overall muscle building potential than BCAAs alone.

When should you take BCAA supplements?

The best time is within 30 minutes before or after exercise. Pre-workout BCAAs help reduce muscle breakdown during your workout. Post-workout BCAAs help stimulate muscle protein synthesis for faster recovery.

Can BCAA supplements be taken on non-workout days?

Yes, BCAAs can still be beneficial on rest days. A dose first thing in the morning may help stimulate muscle growth. BCAAs between meals also promote muscle protein synthesis throughout the day.

What side effects are possible with BCAA supplements?

At recommended doses, BCAA supplements are generally safe. Potential minor side effects can include nausea, fatigue, headaches, loss of coordination when over-consumed. Those with liver conditions should use caution with BCAAs.