Branched-chain amino acids (BCAAs) have been a staple in the fitness and bodybuilding world for decades. They offer numerous benefits, and their popularity has endured because they demonstrably aid in muscle building and recovery. As the ketogenic diet gains traction, many are exploring the synergy between BCAAs and keto, seeking to optimize their health and fitness outcomes. This article delves into the advantages of BCAA supplementation on a keto diet, addressing common concerns and misconceptions.
What are BCAAs?
Proteins are constructed from amino acids, which are essential for building and maintaining muscle. When you digest protein, it breaks down into its amino acid constituents. BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. They are termed "branched-chain" due to the branching chain in their molecular structure, which makes them particularly effective for muscle repair and building.
Unlike other amino acids, BCAAs are primarily metabolized in the muscle rather than the liver. This unique characteristic contributes to their role in muscle protein synthesis and energy production during exercise. The body cannot produce essential amino acids on its own, so they must be obtained through diet or supplementation.
Sources of BCAAs
BCAAs can be obtained from complete protein sources and supplements.
Complete Protein Sources
"Complete proteins" contain all nine essential amino acids, including the three BCAAs. Animal proteins are rich in BCAAs. Whey protein, derived from milk, stands out due to its easy absorption and high BCAA content, making it highly effective for post-workout protein synthesis. Grass-fed whey protein isolate is a high-quality option that combines the benefits of complete protein with a palatable taste. Any kind of animal protein will be rich in BCAAs.
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BCAA Supplements
Pure BCAAs are also available in supplement form. These supplements often have a different BCAA composition compared to food sources. While convenient, it's essential to choose high-quality supplements. Pure BCAAs can be bitter, leading manufacturers to add artificial sweeteners, which may not be ideal for those on a keto diet. Some supplements also include fillers like maltodextrin to improve mixability, but these can spike insulin levels, counteracting the goals of a ketogenic diet. The best BCAA supplements use keto-friendly sweeteners like stevia, monk fruit, or erythritol. If you can’t find a BCAA powder without these ingredients, take BCAAs in capsule form instead.
Benefits of BCAAs
BCAAs offer a range of benefits, making them a valuable supplement for those on a keto diet.
Muscle Growth and Repair
BCAAs are essential for muscle protein synthesis, the process by which the body repairs and builds muscle tissue. Leucine, in particular, acts as an anabolic trigger, activating muscle protein synthesis. Consuming BCAAs after exercise can accelerate muscle repair and reduce muscle soreness. BCAAs reduce muscle soreness and muscle damage more effectively when taken before exercise. Some studies show that BCAAs can even reduce fatigue and increase energy during exercise.
Reduced Muscle Soreness (DOMS)
Delayed onset muscle soreness (DOMS) is a common experience after intense workouts, especially when starting a new exercise routine. BCAAs can help reduce DOMS, allowing you to maintain consistency in your training. When you consume enough BCAAs in your diet you can help reduce DOMS. Support muscle repair and recovery with XTEND Original.
Immune Function
BCAAs play a crucial role in supporting the immune system. During intense exercise, the body's BCAA levels can decrease, potentially compromising immune function. Supplementing with BCAAs can help maintain optimal immune function, especially during periods of intense training or dietary restriction. Your immune system relies on BCAAs, too.
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Intermittent Fasting
BCAAs can be beneficial during intermittent fasting, a practice often combined with the keto diet. Fasted workouts are particularly good for you. BCAAs can help preserve muscle mass during the fasted state and provide energy for workouts without significantly impacting insulin levels. If you don’t break your fast immediately after exercise, you’ll continue to enjoy increased fat-burning.
Support During Keto Flu
The "keto flu" is a common set of symptoms experienced when transitioning to a ketogenic diet. These symptoms, including nausea, headaches, dizziness, and muscle cramping, are often due to electrolyte imbalances. BCAAs do not directly address electrolyte imbalances.
BCAAs and Ketosis
One common concern is whether BCAA supplementation can disrupt ketosis. BCAAs are unlikely to kick you out of keto if taken in moderation. While BCAAs do have a minimal impact on insulin levels, the effect is generally not significant enough to disrupt ketosis, especially when consumed in appropriate amounts. However, it's essential to monitor individual responses and adjust BCAA intake as needed. Some people that are used to having a higher carbohydrate meal after workouts complain about feeling a little more soreness when they first drop carbohydrates from their diet.
BCAA Dosage and Timing
Taking reasonable amounts of BCAA supplements daily, ranging from 5-10 grams, is recommended. The dose can be increased to 20 grams depending on the intensity of the exercises you practice, but you should avoid increasing this amount and take it with caution. If you weigh 150 pounds, you’ll do well with about 5,300 milligrams (or 5 grams of BCAAs) per day. When choosing a supplement, make sure the dosage is in line with these recommendations.
Potential Side Effects
Some individuals experience side effects, including dizziness, and if taken in large doses, it can also negatively affect the kidneys. These symptoms usually occur when taking the supplement for more than six months.
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BCAAs and Hyperammonemia
In specific conditions, such as liver cirrhosis, urea cycle disorders, and strenuous exercise, the catabolism of BCAAs is activated, leading to decreased BCAA concentrations and a condition called hyperammonemia. In these cases, BCAAs are recommended to improve mental functions, protein balance, and muscle performance. Studies examining the effects of ketoanalogues of amino acids have provided proof that subjects with hyperammonemia can effectively synthesize BCAAs from BCKAs. However, clinical trials have not demonstrated significant benefits of BCAA-containing supplements.
Other Considerations
BCAA Powder vs Capsules
Many BCAA supplements are available as a powder to offer convenience. That said, BCAAs don’t naturally dissolve in water. Maltodextrin helps BCAAs mix into your drink better, but it gets broken down into glucose, which means it can spike insulin levels.
Meeting BCAA Needs Through Diet
While there’s nothing wrong with supplementing with branched-chain amino acids, you can also meet your needs through your diet. If you’re following a balanced keto diet, you’re probably already eating a good amount of these foods. Some options include keto-friendly nuts such as walnuts, cashews, and almonds.