Branched- chain amino acids , better known as BCAAs ( Branched-Chain Amino Acids ), are increasingly popular among athletes, particularly those involved in bodybuilding.
Made up of three amino acids – leucine , isoleucine and valine – BCAAs can be a key component to your physical performance and muscle recovery . Here, we’ll explore in detail what BCAAs are, their benefits and how to go about incorporating them effectively into your workout routine.
What are BCAAs?
BCAAs are so-called essential amino acids, which means that our body cannot synthesize them itself. They must therefore be provided through food or supplements. The three amino acids that make up BCAAs are as follows:
- Leucine: It plays a role in regulating blood sugar levels and muscle protein synthesis . It is essential for muscle recovery and growth .
- Isoleucine: It is less active than leucine when it comes to muscle recovery but plays an important role in tissue healing and energy production.
- Valine: It works synergistically with leucine and isoleucine to maintain a healthy nitrogen balance in the body, thus promoting post-workout recovery and hormone production.
Natural sources of BCAA
BCAAs are naturally present in some protein-rich foods, including animal and plant proteins. Examples of foods rich in BCAAs include:
- Chicken meat
- Beef
- Turkey fillets
- Milk
- Tuna
- Eggs
However, to obtain adequate BCAA intake through diet alone, it may be necessary to consume large amounts of these foods, which is not always practical or advisable.
This is why a sports food supplement based on BCAA is often used, because they are more concentrated and allow an optimal ratio of the three amino acids to be respected.
The benefits of BCAAs for athletes
Boost metabolism and physical performance
BCAAs are primarily metabolized in the muscles rather than the liver. They are oxidized by muscle cells to produce energy in the form of ATP, the primary source of muscle energy.
This feature allows BCAAs to make athletes more efficient and enduring during their training. In addition, they promote lipid oxidation, thus contributing to better management of energy reserves and strong performance.
Improve muscle recovery
One of the most significant benefits of BCAAs is their ability to speed up muscle recovery . They reduce muscle damage caused by intense workouts and decrease post-workout muscle soreness.
By promoting muscle protein synthesis and inhibiting protein breakdown, BCAAs help repair and build new muscle tissue faster.
Prevent muscle catabolism
Muscle catabolism is a process by which the body breaks down muscle protein for energy, which can lead to loss of muscle mass. BCAAs prevent this by providing an alternative energy source, allowing muscles to maintain their mass and strength.
This is especially beneficial during periods of cutting or calorie restriction, where the goal is to lose fat while maintaining muscle mass.
Hormone production
BCAAs are also particularly beneficial when it comes to regulating your hormone levels. This is because they support the production of anabolic hormones such as testosterone and growth hormone, which are fundamental for muscle development .
Studies have shown that taking BCAAs before training increases testosterone levels and maintains elevated levels after training. An interesting phenomenon for muscle growth and recovery .
How to Take BCAAs: Dosage and Time of Consumption
Before training
Taking BCAAs before training provides a quick source of energy and prevents muscle catabolism .
It is recommended to consume approximately 5-10 grams of BCAAs 30 minutes before training to maximize benefits.
During training
During training, BCAAs maintain your energy levels and help reduce fatigue you may experience.
A dose of 5 grams mixed with water or a sports drink can thus be taken to support performance.
After training
Consuming BCAAs after training promotes protein synthesis and speeds up recovery.
Taking 5 to 10 grams immediately after training can help repair muscle tissue and reduce muscle soreness.
Recommended Dosages and Ratios
BCAA doses can vary depending on your individual needs and training goals. Typically, a dose of 5 to 15 grams per day is recommended.
It is also important to pay attention to the ratio of the three amino acids in the supplement. A ratio of 2:1:1 (leucine:isoleucine:valine) is often considered optimal, as leucine is the most important amino acid in protein synthesis.
What is protein synthesis?
Protein synthesis is the process by which cells produce new proteins. It involves the transcription of DNA into messenger RNA (mRNA) and the translation of this mRNA into chains of amino acids, which then fold to form functional proteins.
This process is central to the growth, repair and maintenance of muscle tissue, particularly after intense physical training.
Precautions and side effects
BCAAs are generally well tolerated, but overdosing can lead to side effects such as bloating or digestive upset.
It is always advisable to consult a healthcare professional before starting any new supplement, especially if you have any pre-existing medical conditions.
BCAAs are essential amino acids that offer many benefits to athletes, especially those involved in strength training. By enhancing performance, promoting recovery, and preventing muscle catabolism , BCAAs can help maximize training results and achieve physical goals.
Whether you choose to get them through diet or supplements, BCAAs are a valuable asset to any effective fitness routine.
Sources:
- Hindawi: Metabolic and Physiological Roles of Branched-Chain Amino Acids. : https://onlinelibrary.wiley.com/doi/full/10.1155/2014/364976
- Journal of the International Society of Sports Nutrition, Charlebois/Pena/Rudolph/Scheett/Stoppani: Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength, and fat loss. 2009 .: https://pmc.ncbi.nlm.nih.gov/articles/PMC3313152/
- Sports Medicine, Mero: Leucine supplementation and intensive training. 1999 .: https://pubmed.ncbi.nlm.nih.gov/10418071/
- PubMed: The Critical Role of the Branched Chain Amino Acids (BCAAs) Catabolism-Regulating Enzymes, Branched-Chain Aminotransferase (BCAT) and Branched-Chain α-Keto Acid Dehydrogenase (BCKD), in Human Pathophysiology. : https://pubmed.ncbi.nlm.nih.gov/35409380/
