Branched-Chain Amino Acids (BCAAs): Benefits and Usage

I get a lot of questions from fitness enthusiasts as well as professional athletes about BCAA (Branched-chain amino acids). For decades now BCAAs have been among the most famous supplements on the market because the benefits you get out of them are more than a few.

The purpose of this article is to answer all your questions about BCAAs so that you can make a well-informed choice and decide whether you need this supplement for your training regime, or not.

What Exactly the "BCAA" Abbreviation Means?

There are 20 main amino acids, which are needed for practically every biochemical process in the human body. 9 out of those 20 amino acids are essential! What that means is that these amino acids cannot be produced by the human body itself, so we need to get them through our food. 3 out of those 9 essential amino acids, however, have a special role! They are branched-chain amino acids, or:

• Leucine
• Isoleucine
• Valine

While the rest of the essential amino acids, in their biggest part, are used for the construction of biologically active molecules (hormones etc.), BCAAs are the constructive elements of the body tissues (muscles and organs).

Leucine is the “star” out of the three, because it stimulates the muscle protein synthesis directly. Isoleucine has an important role in the regulation of blood sugar and the production of hemoglobin. Valine supports nitrogen balance and stimulates the growth and repair of the muscle tissue.

These three amino acids can be found in red meat, eggs and dairy products. Although it is fairly easy to obtain BCAAs from high protein food sources, it is still beneficial to take it in supplement form.

What Are the Benefits of Taking BCAAs?

• Increases the muscle protein synthesis through the so called “insulinogenic effect” thus increasing the levels of the anabolic hormone – insulin.
• Reduces the breakdown of muscle protein (catabolism) during calorie deficit, thus conserving muscle mass.
• Shortens the time for repair of the micro-tearing of muscle fibers, caused by intensive trainings. This is crucial for professional athletes, who follow high-intensity training regimes.
• Stimulates the burning of “brown” body fat around the waist and the bandoliers. “Brown” body fat is different than other types of fat in its structure. It’s harder to be burned.
• Helps for the degradation of the ammoniac, which is produced as a result from intensive physical activity and is slowing down metabolism.
• Can be transformed into other amino acids like alanine and glutamine, for example.
• Reduces the risk of cancer diseases and diseases of the liver.
• Gives a feeling of freshness and increases the concentration.

Would You Benefit from BCAA Supplementation?

There are two groups of people who can benefit from taking BCAA the most:

• Fitness enthusiasts who are aiming to reduce body fat, but want to preserve muscle mass.
• Professional athletes who are gaining muscle mass before a competition. BCAA intake improves the recovering considerably, which gives you opportunity to increase the training frequency.

What’s the Optimal Daily Dose?

There are a lot of factors which influence your optimal daily dose of BCAA, like your personal goals, your body weight, age, gender and experience.

My personal advice for you is to start with a 4-8g. daily dose and then adjust your intake depending on what is best for you.

What’s the Best Intake Form?

BCAA is sold in two forms – pills/capsules/ and powder. There’s not much of a difference in efficiency of the two forms.

My personal choice, however, is BCAA powder, I just find it easier to dissolve a spoonful of it in water, than taking 4-8 pills a day.

What Time of the Day You Should Take BCAA?

First of all, before, during and after training.  Personally, I dissolve a dose of BCAA powder and drink during the whole training. The alternative is to take a dose 15-30 min. before, and a second one right after training.

Those of you, who can afford it, can take BCAA between your meals in order to increase muscle protein synthesis and the burning of “brown” body fat.

Are BCAA Supplements Harmless?

BCAAs are about 1/3rd of the essential amino acids in the muscle tissue structure. Truth is, in rare cases (metabolic disorders and other diseases) BCAAs and their residual metabolism can reach toxic levels in the organism, but that’s practically impossible for healthy individuals. Actually, BCAAs are used for treating some neurological and liver diseases.

In Conclusion

Based on research in the field and my personal experience as a professional trainer, I can safely say that BCAAs are a good addition in the training regime of everyone, whose aim is burning body fat or efficient gain of muscle mass.