Branched-chain amino acids (BCAAs) have been a popular supplement since the 1980s, but are they still suitable for people looking to improve strength, to build-up damaged muscle, achieve weight loss and for athletes training for a crucial competition? Branched-chain amino acids (BCAAs) are essential nutrients including leucine, isoleucine, and valine. They're found in meat, dairy, and legumes. BCAAs are used for reduced brain function in people with advanced liver disease and for a movement disorder often caused by antipsychotic drugs. They are also commonly used to improve athletic performance, prevent fatigue, reduce muscle breakdown, and other purposes.
In this article, we’ll bring you up to speed with current scientific thinking and outline the scenarios where BCAAs can have a significant impact. We’ll explain what BCAAs are and how they work, as well as their benefits. We’ll also explain when to take BCAAs, discuss dosages, potential side effects, and list some foods high in BCAAs.
What are BCAAs?
BCAAs (branched chain amino acids) are three essential amino acids that have a chain that branches off to the side, giving them their name. Muscle protein is made up of 20 amino acids - 9 essential and 11 non-essential. Essential amino acids can’t be synthesized by the body and need to be included in your diet. The three essential amino acids known as branched-chain amino acids (BCAA) are leucine, isoleucine, and valine. Amino acids are used to build muscle protein and BCAAs are often supplemented to boost muscle growth and improve performance. Leucine is a particularly essential BCAA as it acts as a signal that ‘switches on’ muscle protein synthesis (MPS - the process of building muscle). BCAAs account for nearly 35-40% of the protein in your body, and 14% of protein in your muscles. One of the most interesting qualities about BCAAs is that they are mainly broken down in the muscle.
How do BCAAs work?
Eating a high-protein meal and BCAAs will increase your body’s rate of muscle protein synthesis. This is important as you need to be in a positive protein balance to gain muscle. In your body, there’s a continuous muscle protein turnover, with periods of increased muscle protein synthesis (MPS) and periods of muscle protein breakdown (MPB). If your total muscle protein synthesis exceeds muscle protein breakdown, you will be in a positive protein balance and will gain muscle mass. On the flip side, if MPB exceeds MPS, the overall result will be a loss of muscle. Using a BCAA supplement can help increase your body’s muscle protein synthesis rate. This will result in a positive protein balance and increase the likelihood of muscle gain.
Benefits of BCAAs
BCAAs support muscle hypertrophy AKA increased muscle growth. Due to the role BCAAs play in increasing MPS rates, BCAA supplements have typically been used with the intention of maximizing muscle growth. Despite this, the evidence doesn’t support the theory that BCAAs alone can increase muscle growth. The current view is that BCAAs act as a signal and the building blocks of muscle protein synthesis. However, all the essential amino acids need to be present to sustain MPS rates in a way that will build muscle. So, consuming a good whey protein supplement with all the essential amino acids and rich in BCAAs is a much better strategy when looking to optimize muscle gain.
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BCAAs help muscle soreness and recovery. Numerous studies have shown that BCAA supplementation has helped to reduce the feeling of muscle soreness following intensive weight training. However, for improving recovery in a way that will affect muscle performance, the effects of BCAAs seem minimal. Hitting the right daily calorie and protein totals seems to be the key factor to optimizing recovery.
BCAA supplements are simply the best option for individuals and fitness professionals considering to improve strength.
How can BCAA Supplements Be Helpful?
Although there is a lack of evidence to support the use of BCAAs for muscle growth and recovery, BCAA supplementation will provide a benefit to people in certain circumstances.
BCAAs can supplement low protein meals
One of the most significant benefits of supplementing with BCAA powder is how it will ‘rescue’ a meal that’s low in protein. Research has shown that adding 5g of leucine to a beverage containing 6.25g whey protein had the same effect on muscle protein synthesis as a beverage containing 25g whey protein. This can be really helpful if you’re caught in a situation where your food intake is somewhat out of your control. For example, if you’re faced with a hectic day of meetings at work and the only option is the dreaded shop-bought sandwich. Having a backup source of BCAAs on hand can help ensure your low-protein meal will still raise muscle protein synthesis rates.
Protein Sources Low in BCAAs
Not all protein sources contain the same amount of BCAAs. Plant-based protein sources such as wheat, hemp, and soy have lower BCAA content than protein sources like dairy, eggs, meat, and fish. This is particularly relevant for vegetarians, vegans, or anyone struggling to include BCAA-rich protein sources in their diet. While it’s possible to improve your meal’s amino acid profile by mixing up your protein sources, BCAA supplementation can provide a straightforward solution. It can also ensure your vegetarian or vegan meal has the most significant impact on muscle protein synthesis rates.
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BCAAs can help curb appetite
One of the benefits of a high-protein diet is the satiety response (feeling of fullness) that protein provides. If you’re struggling to eat enough protein for your health and fitness goals, then supplementing with BCAAs can help ensure that you’re maximizing MPS rates. Research has also shown that altitude-induced hypoxia will suppress appetite. For anyone training at altitude, BCAAs can help fight the effects of a reduced appetite by enhancing the impact of protein in your meals.
Other uses
BCAAs are used for reduced brain function in people with advanced liver disease (hepatic encephalopathy). Taking BCAAs by mouth seems to improve liver function in people with poor brain function caused by liver disease. They are also used for a movement disorder often caused by antipsychotic drugs (tardive dyskinesia). Taking BCAAs by mouth seems to reduce symptoms of this condition in adults and children taking antipsychotic drugs.
When to take BCAAs
There’s evidence to suggest that there’s a saturation point and that MPS rates will return to baseline regardless of the number of amino acids consumed in one serving. So, a good tactic is to consume BCAAs at regular intervals throughout the day, alongside meals that are low in protein and BCAAs.
Before and during a workout
BCAAs can be taken before a workout to spark muscle building while you’re still working out, and to prevent muscle fatigue. One study has shown that muscle fatigue was reduced by 15% by supplementing with BCAAs during a workout. BCAAs should be taken 10-20 minutes prior to or during your workout. ATH's BCAA powder is the perfect intra-workout drink with added electrolytes from Pink Himalayan Sea Salt.
After a workout
You can also take BCAAs after a workout to improve your recovery post-workout, with studies reporting reduced muscle soreness and better performance in training sessions in the days following supplementation.
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Before bed
Since BCAA's have been shown to decrease cortisol levels and increase growth hormone levels, it can be beneficial to take BCAA's before bed.
BCAA Dosage
The exact BCAA dosage is dependent on your specific health and athletic goals. If you're wondering how much BCAA per day you need to optimize muscle growth, enhance recovery, and improve your overall athletic performance, this guide will provide all the answers.
When taken at mealtimes, the dose of BCAAs will depend on the amount of BCAAs in the meal. However, as a general guide, 3-5g of BCAA is sufficient to initiate MPS rates. To maximize synthesis rates to build muscle, BCAAs should be combined with all the other essential amino acids.
BCAAs are important nutrients found in protein sources such as meat, dairy, and legumes. It's estimated that adults should consume about 68 mg/kg daily (leucine 34 mg/kg, isoleucine 15 mg/kg, valine 19 mg/kg). But other estimates suggest that adults might actually need 144 mg/kg daily.
BCAAs should be used cautiously before or during activities that require motor coordination, such as driving.
Dosage for weight loss
The best way to use BCAAs for weight loss, is to supplement with 15 grams of BCCAs per day while following a high protein diet and incorporating high intensity training into your workouts. Branched-chain amino acids in the ratio 2:1:1 have been shown to increase fat loss and prevent weight gain. Studies show that individuals who consumed an average of 15grams of BCAAs each day coupled with a high protein diet, had a 30% lower risk of obesity and weight gain.
Ideal ratio
When it comes to BCAA supplements, the ideal ratio is 2:1:1-that’s 2 parts leucine, 1 part isoleucine, and 1 part valine. This specific ratio has been shown to be the most effective for muscle recovery and growth. Most of the research on BCAAs relates to dietary supplements in a 2:1:1 (leucine-valine-isoleucine) ratio. This ratio is recognized by scientists as optimal.
Other recommendations
- It is difficult to provide an exact dosage that is suitable for everyone; research suggests 0.03-0.05g/kg body weight per hour or 2-4g per hour during exercise and post workout.
- For active people, taking BCAA should become a habit.
- The data obtained so far suggest that the supply of BCAA amino acids should be 0.5 - 1.0 g of the compound per 10 kg of body weight. This means that an athlete weighing 90 kg should provide the body with 4.5 to 9.0 g of BCAA.
- The standard leucine dosage is 2-10 grams.
- The standard dosage for isoleucine is 48-72 milligrams per kilogram of bodyweight, assuming a non-obese person.
- Further research is needed to determine valine’s optimal dosage and the reason for supplementation.
- You should aim to take 3-5g dosages of BCAAs to yield optimal benefits.
Side Effects
Taking BCAAs is generally safe and most people won’t experience any side effects. BCAAs are likely safe when used in doses of 12 grams daily for up to 2 years. It might cause some side effects, such as fatigue and loss of coordination. BCAAs might also cause stomach problems, including nausea, diarrhea, and bloating. As with any supplement, it’s crucial to consult a healthcare professional if you have pre-existing health conditions or are unsure of the right dosage for your specific needs.
BCAA amino acids are highly effective and their proven performance is undeniable. However, it is important to remember that the supplement in excessive doses can cause a number of health problems. Side effects of BCAA supplementation can include fatigue, nausea, headaches, sleep disturbances, worsened mood, and even kidney and liver impairment, among others.
Overconsumption of BCAAs is rare, but taking excessively high amounts (over 35 grams of leucine per day) could lead to minor side effects like nausea or digestive discomfort.
Special Precautions and Warnings
- Pregnancy and breast-feeding: There isn't enough reliable information to know if BCAA supplements are safe to use when pregnant or breast feeding. Stay on the safe side and stick to food amounts.
- Children: BCAAs are likely safe when taken in food amounts. They are possibly safe when taken by children in larger doses for up to 6 months.
- Amyotrophic lateral sclerosis (ALS, Lou Gehrig disease): BCAA supplements have been linked with lung failure and higher death rates when used in patients with ALS. If you have ALS, do not use BCAA supplements until more is known.
- Branched-chain ketoaciduria: People with this condition can experience seizures and severe delays in mental and physical development when BCAAs are consumed. Don't use BCAAs if you have this condition.
- Diabetes: BCAA supplements might affect blood sugar levels. Watch for signs of low or high blood sugar and monitor your blood sugar carefully if you have diabetes and take BCAA supplements.
- Surgery: BCAA supplements might affect blood sugar levels, and this might interfere with blood sugar control during and after surgery. Stop using BCAA supplements at least 2 weeks before a scheduled surgery.
Interactions
BCAA supplements can decrease how much levodopa is absorbed by the intestines or brain. By decreasing levodopa absorption, BCAAs can decrease the effects of levodopa. BCAA supplements might lower blood sugar levels. Taking BCAAs along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely.
BCAA Food Sources
Although you may choose to take a BCAA supplement, it is also helpful to know which foods are high in BCAAs:
- Meat
- Dairy
- Poultry
- Fish
- Nuts
- Seeds
- Soy beans, soy milk, tofu
- Legumes like beans and lentils
FAQs
What are BCAAs?
BCAAs are the three essential branched chain amino acids, leucine, isoleucine, and valine.
What are the benefits of BCAAs?
The benefits of taking BCAAs include increased muscle growth, muscle recovery, and benefitting meals low in protein.
When should I take BCAAs?
Evidence suggests that the optimal times to take BCAAs are around a workout, so before, during, and immediately after your training session.
What dosage of BCAAs should I take?
You should aim to take 3-5g dosages of BCAAs to yield optimal benefits.
Are BCAAs beneficial even on rest days?
Yes, BCAAs are beneficial even on rest days.
What are the side effects of BCAAs?
Taking BCAAs is generally considered safe, however due to a lack of research, it is not recommended to take BCAAs during pregnancy.