What is it about BCAA that makes it so famous and popular? These days, everyone is talking about BCAA supplements and mentioning their unique benefits.
But what exactly is this supplement and is it as good as they say? Is it necessary for everyone to take BCAA? In this article, we will first provide a complete introduction to BCAA and then provide you with its effectiveness and all the pros and cons of using this supplement.
What is BCAA?
BCAA means Branched-Chain Amino Acids. That’s a weird name, right? Not a bad name, however. BCAAs do have a branched molecular structure, so that’s why they’re named that way. Your body requires 8 essential amino acids to grow muscle, and 3 of them are found in the popular BCAA supplement.
These three amino acids include:
- Valine: Increases protein synthesis and accelerates muscle recovery after exercise.
- Leucine: Used in protein biosynthesis and is also effective in increasing muscle mass.
- Isoleucine: Increases muscle fiber growth and protein synthesis.
You can find these three amino acids in BCAA supplements and achieve muscle building.
The importance of taking BCAA supplements
Our body does not have the ability to produce BCAAs, and therefore you must obtain these amino acids in another way to build muscle, because BCAAs have two basic benefits for your body:
- Increased muscle synthesis (anabolism)
- Preventing muscle breakdown (catabolism)
As a result, you should get these amino acids into your body in any way possible.
Providing BCAAs through food
You can get the branched-chain amino acids ( BCAAs) you need by eating the following foods :
- Peas
- Lentils
- Whole grains
- Brown rice
- Pumpkin seeds
- Baked beans
- Almonds and raisins
- Milk protein, milk and soy protein
- Beef, chicken, fish and eggs
Food | Serving Size | BCAA (g) |
|---|---|---|
Beef Fillet | 100 g | 6.8 |
Chicken Breast | 100 g | 5.88 |
Whey Protein Powder | 1 scoop | 5.5 |
Soy Protein Powder | 1 scoop | 5.5 |
Tuna Canned | 100 g | 5.2 |
Salmon | 100 g | 4.9 |
Turkey Breast | 100 g | 6.6 |
Eggs | 2 pieces | 3.28 |
Parmesan Cheese | 50 g | 4.5 |
Milk (1%) | 1 cup (235 ml) | 2.2 |
Greek Yogurt | ½ cup (140 g) | 2 |
Benefits of BCAAs
In this section, we will explain in detail the benefits of BCAA in bodybuilding and its properties.
1. Increase muscle growth
Do BCAAs build muscle? Muscle growth is one of the most crucial and most desired benefits that we can attribute to this supplement. Leucine in BCAAs activates muscle protein synthesis and therefore assists in muscle building.
In a study of athletes and bodybuilders, those who consumed 5.6 grams of BCAA supplements after intense exercise had 22% greater muscle protein synthesis compared to those who were not familiar with BCAAs.
2. Reduce muscle pain
Some studies have shown that taking this supplement can reduce muscle soreness and cramps after a workout. It’s not surprising that you may still feel sore for a day or two after a workout. Research has shown that taking this supplement can reduce muscle damage during exercise, making your soreness shorter and more bearable.
3. Prevent muscle burning
Taking BCAA supplements will prevent your muscles from burning or wasting away. Muscle proteins are constantly being broken down and rebuilt. The balance between the two, breakdown and synthesis, will determine the amount of protein in the muscle.
When the rate of protein breakdown exceeds protein synthesis, your muscles will undoubtedly burn and be wasted. Now, with the use of BCAAs, the balance between breakdown and synthesis is equalized and you no longer need to worry about muscle loss.
4. Useful for patients with liver cirrhosis
Taking BCAAs may be beneficial for patients with liver cirrhosis , a disease in which the liver becomes damaged.
After a while, nearly 50 percent of people with this disease will also develop brain disorders because toxins are not eliminated from their blood. Studies have shown that taking BCAAs can significantly reduce the symptoms of this disease.
5. Reduce muscle fatigue
All athletes accumulate muscle fatigue as a result of exercise at some point. How rapidly you become tired after starting to exercise depends on various factors, including the level of intensity and duration of your exercise, climatic conditions, diet, and your fitness level.
Your muscles break down branched-chain amino acids when you exercise, and as a result, their quantity in your blood decreases. When you consume branched-chain amino acids and lower the quantities in your blood, your brain increases in concentration the amino acid tryptophan. This amino acid induces the release of the fatigue hormone and you experience muscle fatigue.
But when you take BCAAs, these amino acids compete with tryptophan and overpower it. Less tryptophan in the brain leads to less fatigue hormone. If you suffer from premature fatigue during exercise, taking this supplement can be beneficial for you.
6. Increase aerobic and anaerobic performance (if consumed regularly)
A 2009 study in the journal Matsumoto et al found that cyclists who consumed 6 grams of BCAAs daily for a period of time had a 13% higher lactic acid threshold, a 4% increase in oxygen uptake, and a 6% increase in muscle power. This is very important for professional athletes, where even the smallest difference can change the championship podium.
This study was repeated in 2016 by researchers in the journal Kephart et al , and the new study confirmed the findings of the previous study. BCAA supplementation can improve both aerobic and anaerobic performance in athletes.
Are BCAAs fat burners?
BCAAs may help prevent weight gain and accelerate fat loss. In fact, this supplement can help with weight loss , which is when a person is on a calorie-restricted diet and following a fat-burning exercise program.
A research on two groups of volunteers who were weight loss seekers showed that the group that had a daily average intake of 15 grams of BCAA supplements was 30% more successful compared to the other group of volunteers who did not, though both groups had the same calorie content.
BCAAs can prevent weight gain and accelerate your weight loss journey. More studies, however, are required to ascertain if the supplement is applicable for weight loss.
How to take BCAAs
What supplement should we take BCAA with? Combine BCAA protein supplement with whey protein and take it before or after workout, depending on your bodybuilding goal.
Pre-workout: If you take this supplement before your workout, you will greatly prevent post-workout soreness and fatigue. Also, your energy levels will not suddenly decrease after your workout.
After workout: If you postpone taking BCAA supplements until after workout, your muscle building and recovery will be faster than before and your body will not enter the so-called muscle burning phase.
Now, depending on your goals and desires, you can include this supplement in your exercise program before, after, or both.
BCAA supplement dosage
According to the most recent study conducted in 2017, it is best for both men and women to consider the BCAA dosage as a minimum:
- Women: At least 9 grams of BCAAs per day
- Men: At least 12 grams of BCAAs per day
Of course, if your diet is rich in nutrients and contains BCAAs, you may not need to take this supplement separately.
Types of BCAA supplements
This protein supplement is available in powder and capsule forms on the market, and the only difference between powder and BCAA tablets is that the capsule is digested more slowly.
Who is BCAA supplementation beneficial for?
BCAAs are beneficial for athletes, those who engage in high-intensity or long-duration exercise, those who take restrictive diets (diets that are not rich in all food groups), or anyone at risk of muscle wasting.
Research has proven that supplementation with BCAA is safe in healthy adults at doses of 4-20 grams per day for typical weekly periods. Take 2-3 grams of the supplement before your workout, before, during, or after your workout session to maximize muscle protein synthesis and also delay fatigue.
Who should consult a doctor before taking this supplement?
- Pregnant mothers
- Diabetic patients
- Kidney patients
- Central nervous system and muscular system patients
- Those who are allergic to milk and dairy products
BCAA drug interactions
If you are using any of the following medications, it is best to consult a specialist before taking them.
- Diabetes medicine
- Parkinson’s medication
- Thyroid hormone
- Corticosteroids (cortisone)
- Diazoxide (Proglycem), a blood pressure-lowering drug
Side effects of BCAA use
BCAA supplements are safe and do not have any side effects on most people. However, it is recommended to talk to your trainer or doctor before taking this supplement to confirm that you do not have any kidney problems.
Research has shown that if you have recently suffered an injury, BCAA supplementation can greatly help you recover faster and heal from your injuries.
Side effects of long-term use
It was said by some physicians and experts that BCAAs can cause cancer cells to grow when taken over a long period of time, but this was never confirmed. However, doctors recommend that athletes not take high doses of BCAAs on a continuous basis and in high frequencies.
Possible side effects
Typically, taking BCAAs for up to 6 months does not have any specific side effects and you can take this supplement without worry, but sometimes you may have the following symptoms:
- Pain
- Headache
- Nausea
- If you are having surgery or have recently had surgery, it is best to delay taking BCAAs.
Final words
Amino acids are the building blocks of protein, without which muscles cannot be formed. BCAAs, or branched-chain amino acids, are a special group of amino acids. The benefits of this supplement are increased muscle growth, reduced muscle soreness, preventing muscle burn, and being beneficial to liver cirrhosis patients.
If you wish to build muscle and get strong and good-looking muscles, you must first adhere to a professional bodybuilding routine and supplements. Remember that progress in training is very slow and building muscle within a limited period of time is not possible.
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