Branched-chain amino acids (BCAAs) have become increasingly popular in the fitness world, rivaling even whey protein in some circles. Knowing the value of BCAAs, especially for women, is important because they can assist with many workout, fitness, and health goals. They are often touted for their potential to enhance muscle development, support weight loss goals, and improve muscle recovery. But what are BCAAs, what are the benefits, are there any side effects and, most importantly, does the average gym-goer truly need them?
What are BCAAs?
Branched-chain amino acids (BCAAs) are a subset of three essential amino acids: leucine, valine, and isoleucine. Amino acids are molecules that form protein. Of these nine essential amino acids, however, there's an important trio when it comes to maintaining all-important muscle mass: isoleucine, valine and leucine. The latter, leucine, is the most important amino acid. Essential amino acids cannot be manufactured by the body, therefore one must ingest them through diet or supplementation. These special amino acids are composed of one carbon atom nucleus with three or more adjoining carbon atoms that branch out from the center.
Benefits of BCAAs
BCAAs are closely related to insulin resistance and obesity. The potential wellness benefits of BCAAs for women are extensive, and they can be a valuable tool. Supplementation is one of many factors that influences the ability of one to exercise and the effects of a fitness training program. Here's a detailed look at some of the key benefits:
Muscle Recovery and Reduced Soreness
Athletes who consume BCAAs before a strenuous, intensive workout are shown to recover optimally from the damage to their muscle fibers caused by exercise, according to Nutrients Journal. This is due to a process called muscle protein synthesis which these essential amino acids stimulate during post-workout recovery. Protein synthesis also helps to increase the size and strength of your muscle mass overall.
Research published in the Journal of International Society of Sports Nutrition found that consuming the correct amount of BCAAs can help iron out delayed onset muscle soreness. The study suggests that BCAA supplementation can help decrease muscle soreness after a particularly strenuous workout, with the study comparing a placebo group against a supplemented group, with the latter showing "a reduction muscle soreness".
Read also: In-Depth Look at BCAAs and Female Weight Loss
Preventing Muscle Loss
BCAAs can protect against muscle loss, according to Frontiers in Nutrition research. Research shows that, after 40, women begin to lose muscle tissue, or lean body mass. Therefore, even if women don’t necessarily have the goal of building muscle, they might benefit from taking a BCAA supplement. The muscle growth from BCAA supplementation will help prevent age-related muscle loss. And, when one can prevent muscle soreness, they’re more able to perform optimally in daily living and in their next workout.
Boosting Metabolism
A slow metabolism can make it hard to maintain a healthy weight. It’s even harder if a client has goals for fat loss. Over time, a slower metabolism can increase your risk of chronic medical issues such as cardiovascular disease, hypertension, and obesity. This makes BCAAs for women a valuable supplement to consider because females tend to have a slower metabolism than their male counterparts. This is, in part, thanks to muscle mass and body size. Branched chain amino acids (BCAA), with vitamin B6 have been reported to improve fat metabolism and muscle synthesis.
Hormonal Balance
The right balance of hormone secretion allows each physiological function to occur as it’s designed to. In many cases, BCAAs help contribute to hormonal balance, according to the British Journal of Pharmacology. Additionally, BCAAs can stimulate the release of hormones to fight viral or bacterial infections, as well as manage the symptoms of traumatic brain injuries and mental health conditions. Women naturally experience hormonal imbalances throughout their lifetime. When this happens, they may experience a drop in energy, which can affect their ability to stay active.
Fat Burning
When it comes to fat-burning, BCAAs and leucine intake could help with weight loss. "Supplementation of the BCAA leucine, especially in combination with glutamine, has been shown to help overweight subjects on a hypocaloric diet," says Mitchell. "Helping to reduce excess fat, and helping to normalise visceral fat, which is a marker of metabolic problems."
Reducing Fatigue
Research suggests BCCAs can fight the rate at which you tire from exercise. Of course, there are several factors in any workout that can contribute to this - intensity, duration and fitness levels, to name three - but BCAAs help restore levels of tryptophan in your brain, a chemical that converts to serotonin and causes fatigue during exercise. In the study, participants supplemented with BCAAs showed signs of improved mental focus during exercise.
Read also: Fuel Your Keto Diet with BCAAs
Food Sources of BCAAs
Optimum nutrition means getting everything you can from food. However, food quality and manufacturing processes make that a bit more difficult. Further, clients trying to lose body fat will be in a caloric deficit. This makes it even harder for them to consume the adequate amount and type of protein from their diet. In these cases, it’s time to consider a protein supplement for BCAA intake.
Animal proteins have all nine essential amino acids, including BCAAs, but if you adhere to a vegetarian diet, you can combine various plant-based proteins for an adequate amount of BCAAs as well.
Here are some foods high in BCAAs:
- Chicken: Per 170g; 36g protein, 6.6g BCAAs, 2.9g leucine, 1.8g isoleucine, 1.9g valine
- Eggs: Per egg; 6.3g protein, 1.3g BCAAs, 0.54g leucine, 0.3g isoleucine, 0.4g valine
- Cottage cheese: Per half- cup: 12 protein, 4.7g BCAAs, 1.7g leucine, 1g isoleucine, 1g valine
- Tinned tuna: Per 170g; 33g protein, 5.6g BCAAs, 2.5g leucine, 1.5g isoleucine, 1.6g valine
- Wild salmon: Per 170g; 34g protein, 5.9g BCAAs, 2.7g leucine, 1.5g isoleucine, 1.7g valine
BCAA Supplements
If your clients want to boost their intake with a BCAA powder or capsule, there are a few factors to keep in mind. It should contain no artificial flavors, sweeteners, colors, or preservatives.
Powder vs. Capsules
This is a matter of preference. Clients can choose the kind of supplement that’s easiest and most convenient for them to take. A BCAA in powder form can be used as extra bulk for a smoothie if you want a complete meal. On the other hand, swallowing a capsule is quicker and more convenient.
Read also: Guide to BCAA for Fat Loss
Dosage
When selecting a capsule, your clients should look at the BCAA concentration first. The right amount of BCAAs for women will differ from the average RDA depending on exercise level, body weight and nutrient deficiencies. The National Institutes of Health report that, in most cases, it’s safe to supplement with 20g of BCAA daily for six weeks.
It’s important to know that too much BCAA consumption (more than the average RDA) can lead to insulin resistance. This is a risk factor for the development of Type-2 diabetes. Additionally, women should also consider that research recommends avoiding BCAAs in the early days of pregnancy. Isoleucine can interfere with the hormones responsible for a healthy fetus growth in utero.
When to Take BCAA Supplements
It's best to take BCAA supplements - whether tablet or powder form - before a workout, up to 15 minutes pre-workout. But BCAAs can be taken up to three times a day overall, depending on serving size - so be sure to read the label. If you're on an intermittent fasting diet and are training on an empty stomach first thing - leave a little extra time, up to 30 minutes ideally, before training.
"For optimal muscle gain, we would recommend a product with 5-8 grams of leucine throughout your workout with 1-1.5 litres of water," says Mitchell. "As leucine prolongs muscle protein synthesis after training and after meals, it can be effective for people to consume leucine 90 minutes after breakfast or lunch also, particularly where muscle gain is the goal. If you are concentrating on fat loss you can instead take it 30-45 minutes before a meal."
BCAA Supplement Side Effects
Generally, there's nothing to worry about when it comes to side effects of BCAA supplementation. When taken as instructed and at the correct times, BCAAs won't make you gain weight either (a common concern and a regular question in the MH inbox), as a regular 10g serving of BCAAs contains approximately 40kcal.
Vegans and vegetarians are encouraged to check the ingredients of BCAA supplements before introducing them to a nutrition plan. Similarly, BCAA supplements generally safe for most people to take, provided it's to manufacturer guidelines. It's thought that 0.03-0.05g of BCAA per kg of bodyweight per hour is appropriate. During exercise, it increases to 2-4g per hour.
"Supplements made in the United Kingdom should be regulated and safe to take," explains UP Fitness' Nick Mitchell. "However we always recommend buying from a reputable brand. Ordering from overseas can be riskier as not all countries have regulations for supplements, including the USA."
BCAA Injections
At Chill Cryotherapy they offer a very unique opportunity for our patients to receive BCAA - they have injections! Their injectable BCAA is 15mg Isoleucine + 10mg leucine + 40mg valine. Their injectable BCAA is 100 percent bioavailable to your body - compared to 10 - 20% absorption through oral supplements. So if you’re on weight loss meds - or you’re just looking to optimize your workouts and muscle growth or maintenance, BCAA injections are a great option.
Research Studies on BCAAs and Weight Loss
While many tout the benefits of BCAAs, some research has yielded mixed results. A placebo-controlled randomized clinical trial in 42 overweight and obese women (BMI = 25-34.9 kg/m2) examined the effects of BCAA and vitamin B6 supplementation during a four-week moderate deficit calorie diet (-500 kcal/day). Participants were randomized to receive BCAA (6 g/day) with vitamin B6 (40 mg/day) or placebo. The result indicated that, weight loss was not significantly affected by BCAA and vitamin B6 supplementation (-2.43 ± 1.02 kg) or placebo (-1.64 ± 1.48 kg). However, significant time × treatment interactions in waist to hip ratio (P = 0.005), left leg lean (P = 0.004) and right leg lean (P = 0.023) were observed.
Another study examined the effect of BCAA supplementation to a hypocaloric diet on RMR and substrate utilization during a weight loss intervention. A total of 111 Chinese subjects comprising 55 males and 56 females aged 21 to 45 years old with BMI between 25 and 36 kg/m2 were randomized into three hypocaloric diet groups: (1) standard-protein (14%) with placebo (CT), (2) standard-protein with BCAA, and (3) high-protein (27%) with placebo. RMR was reduced from 1600 ± 270 kcal/day to 1500 ± 264 kcal/day (p < 0.0005) after weight loss, but no significant differences in the change of RMR, respiratory quotient, and percentage of fat and carbohydrate oxidation were observed among the three diet groups. Subjects with BCAA supplementation had an increased postprandial fat (p = 0.021) and decreased postprandial carbohydrate (p = 0.044) oxidation responses compared to the CT group after dietary intervention. The study concluded that BCAA-supplemented standard-protein diet did not significantly attenuate reduction of RMR compared to standard-protein and high-protein diets. However, the postprandial fat oxidation response increased after BCAA-supplemented weight loss intervention.