Everything You Need to Know About BCAA

What Is BCAA?

It is the abbreviation of the words BCAA (Branched-chain amino acid) and means “Branched Chain Amino Acid”. Branched chain amino acids are a special group that consists of three amino acids. BCAA constitutes approximately 35-40% of the body’s protein stores. The building blocks of life, amino acids are molecules that combine to produce proteins. Proteins provide the basic structural components of the brain, nervous system, blood, skin and hair, especially muscles. It is also necessary for acid-base and fluid balance in the body. Amino acids are required by the organism for a variety of functions. Amino acids are primarily involved in muscle repair, muscular growth, and food digestion.

11 of the 20 amino acids needed by the human body are produced in the body. The rest of the nine must be obtained from external sources through food. These amino acids are called essential amino acids because they are obtained through food. “Leucine, isoleucine and valine” in this group are called BCAAs.

• Leucine: It is used in protein synthesis and tissue regeneration in the body.
• Isoleucine: Isoleucine aids in the mending of wounds, boosts the immune system, and is a precursor to numerous hormones.
• Valine: It has a special role in muscle protein synthesis, repairing tissues and supporting energy levels.

All essential amino acids play a vital role in the protein production process and muscle building. Besides, BCAAs have a unique molecular structure that makes them more beneficial for the body’s muscular system. Approximately 50% of the essential amino acids in muscle protein consist of BCAAs. Most amino acid catabolism (breakdown) occurs in the liver. However, the situation is different for BCAA. Catabolism of leucine, isoleucine and valine occurs in skeletal muscles. Thus, it provides a more targeted effect on the muscles. It serves as an excellent source of energy for muscles during exercise unlike other essential amino acids.

What Is BCAA Used For?

BCAA is one of the popular nutritional supplements generally consumed by many athletes and people who engage in moderate regular physical activity. It is believed to increase muscle growth, relieve pain, reduce exercise fatigue, and prevent muscle breakdown. BCAA supplements are commercially available in the form of ready-to-use protein powders and pills. The standard formulation for the products is two or three grams of leucine for every gram of isoleucine and valine (2:1:1). There is no solid proof that leucine content from “standard” rates is any better, even though some goods have many times more of it. Although pills are not as easily digested as their powder counterparts mixed into water, they are the preferred form for BCAA consumption.

There are many BCAA supplements with customized formulas for different purposes. The BCAA market offers an endless selection of products from pills containing only high doses of BCAA to fortified alternatives formulated for those who do not want to add other supplements or more calories to their diet. In addition to BCAA, many products may contain ergogenic aids or ingredients linked to improved performance, such as citrulline (related to increased circulation), beta-alanine (endurance), and caffeine (explosive power). Some products are formulated with ingredients that may have lipolytic or fat-burning effects. Although those who consume sufficient amounts of protein do not need to use BCAA supplements, they can be used in addition to daily consumption to increase muscle protein synthesis between meals, support performance when fasting, and protect muscles.

When to Use BCAA?

BCAA supplements can be consumed before, during or after exercise.

BCAA consumption is common among athletes before and immediately after training. You may find athletes consuming BCAAs even while in motion, especially during intense workouts and strength training lasting more than an hour. Another popular use of BCAA supplements is when the athlete is exercising on an empty stomach or not taking quality protein with a meal. It is also common practice for some athletes who want to build muscle quickly to take supplements in the morning and before bed.

What Are The Benefits and Harms Of BCAA?

Although supplement brands claim that BCAAs help improve athletic performance, contribute to muscle development, and generally facilitate post-activity recovery, there is research to the contrary. According to the Office of Dietary Supplements^[1], which provides up-to-date and scientific information about nutritional supplements, there is unfortunately little evidence to support brands’ claims.

BCAAs are often consumed to improve muscle building. It is not clear whether BCAAs provide more benefits than other essential amino acids while it is well known that proteins are essential for building muscle. According to a study published in Frontiers in Physiology^[2], taking BCAAs after resistance training helps increase muscle growth. On the other hand, the results are not comprehensive since this study was conducted with only 11 healthy young male volunteers.

One of the most frequent side effects of a rigorous workout is muscle pain. In many cases, pain can be a sign that your muscles are responding to your training. Delayed onset muscle soreness (DOMS) can occur within 24 to 48 hours after a strenuous workout. It can interfere with performance, especially when severe. BCAA supplements may be useful for increasing muscle recovery and reducing DOMS after strenuous workouts. There is some evidence to suggest that BCAA supplements are better than passive rest after strenuous exercise. According to a 2020 study published in the Journal of Human Kinetics^[3], taking BCAA supplements before exercise helps increase endurance by reducing serotonin levels in the blood. Serotonin is a chemical believed to play a role in fatigue that occurs during long aerobic exercises. Additionally, according to another review published in 2017, BCAA’s effect is limited when it comes to damage although it may provide benefits for muscle growth.

When it comes to the harms of BCAA, risks are generally evaluated according to the amount consumed and existing health conditions. According to the ODS, up to 20 grams of BCAA supplements can be taken per day. However, BCAA supplements can be extremely harmful for some people. For example, those suffering from Maple Syrup urinary disease, a rare metabolic disorder, are not recommended to take BCAA supplements as they may be harmful^[4]. People with MSUD may not produce sufficient amounts of the enzymes needed to break down BCAA. Lacking the enzymes needed for protein metabolism can cause serious problems when amino acids accumulate in the blood at toxic levels^[5]. BCAA may also cause blood sugar levels to increase during and after surgery. It is advised that cancer patients, alcohol users, pregnant women and breastfeeding mothers be careful about BCAA supplements.

What Are The Foods With High BCAA Content?

Even though most adults consume adequate amounts of protein, they may not be able to choose food sources that provide all of the essential amino acids. Supplements might be considered in this situation. So, do you really need to take BCAA supplements? According to experts, the answer is no, as long as you consume the right foods in the right amounts. When you consume amino acid foods, you can also benefit from other components provided by the food. You can also have the confidence of knowing exactly what you are consuming. Here are the top foods that naturally increase your BCAA intake:

• Meat, poultry, fish, eggs
• Beans, lentils, quinoa, brown rice, chickpeas
• Cheese, yoghurt, milk
• Whey protein
• Tofu and tempe
• Hazelnuts and other oilseeds

Although most protein-containing foods contain BCAAs, some foods are richer in BCAAs than others. Some of the foods highest in BCAAs are beef, lamb, cheese, milk and yogurt. You can also benefit from BCAA benefits by adding complete proteins such as whey protein to your healthy and balanced diet.

Although nutritionists agree that the best way to consume BCAA is through natural foods, you should not forget that you need all essential amino acids, not just BCAA, to build muscle. Most complete proteins are found in animal products. If you’re on a vegetarian diet, you can also find plant-based proteins. It contains BCAAs, as do beans, lentils, nuts and soy products. Nevertheless, compared to animal products, plant meals have fewer BCAA.

Muscle protein balance needs to be kept positive in order to grow and preserve muscle. According to experts, getting 0.6 to 0.9 grams of protein for every pound of your body weight can help you reach the ideal balance. On the other hand, those who do strength training may need more protein. Most athletes consume at least 1.3 grams of protein per kilo for muscle protein balance. Adding protein to your daily meals is easier than you think. For example, you can make oatmeal with milk; you can add chicken, beans, nuts, boiled eggs or low-fat yoghurt to your salad.

For all athletes, amateur or professional, rest and recovery play a critical role in their training regimen. Resting between workouts to repair and strengthen muscles gives the metabolism the time it needs. The secret to being in harmony with your body, both mentally and physically, is quite simple: Proper nutrition, rehydration and adequate sleep^[6].

When it comes to supplements such as BCAA, which are popular but whose benefits have not been conclusively proven by scientific research, it is recommended that you be aware and careful. Although BCAA supplements have some benefits, their effects are quite limited in the light of scientific data. There is inconsistent evidence about the effectiveness of branched-chain amino acids for athletic performance. Many studies suggest that BCAA supplements do not improve exercise or athletic performance^[7]. According to some research, regular consumption may reduce exercise-related fatigue and muscle soreness.

Consuming only supplements will not make your muscles stronger and gain size although BCAA supplementation is widely accepted as an effective method to achieve optimal muscle growth. You need to follow a comprehensive plan for training and nutrition. Adding BCAA supplements to a comprehensive strength training and nutrition program is one method that can help improve the stimulation of muscle protein synthesis and increase muscle growth. If you are considering supplementing your diet with BCAAs, it is recommended that you consult with your nutritionist to decide which product and dosage is best for you.