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Branched-chain amino acids (BCAA) are growing in popularity for their impact on muscle building, but the benefits of BCAAs don’t stop at fitness. Many studies support BCAA supplementation for your overall wellness, nutrition, and managing lean body mass.
So what are BCAAs, and why are they important for your overall health?
All proteins consist of amino acids characterized based on their structure. The combined amino acids form the building blocks of your body’s tissue. There are three naturally occurring branched chain amino acids in humans: leucine, isoleucine, and valine.
BCAAs are essential amino acids, which means our bodies cannot create them. They play a vital role in general wellness and a unique role in muscle tissue.
The importance of BCAAs is due to the fact that they make up 35% of the essential amino acids in muscle protein.
Unlike other amino acids that are broken down in the liver, BCAAs pass right through the liver and pass directly to the tissues: muscle included. They contribute to energy metabolism during exercise.
We’re sharing fifteen benefits of BCAAs and how supplementing with these amino acids can positively impact your well-being.
15 Benefits of BCAAs
1. Increased Muscle Growth and Strength
One of the most common uses of BCAAs is to build muscle and increase muscle growth. BCAAs make up about one-third of muscle protein and play a vital role in muscle growth and maintenance. Your body uses BCAAs and other proteins to repair, grow, and add muscle tissue. This continuous process is known as muscle protein synthesis (MPS).
Of the three BCAAs, leucine seems to be the most important in stimulating MPS.
BCAA research shows that supplementation does activate enzymes responsible for building muscle and increasing muscle mass. This is the main reason many athletes use BCAA supplements.
But there are controversies!
In a selective review of the literature in 2017 (not a clinical study), Wolfe opines that BCAA supplementation does not increase muscle protein synthesis.
A recent clinical study in 2017 by Tipton showed that from a purely muscle protein synthesis standpoint, supplementing with 20 grams of whey protein was superior to taking 5.6 grams of BCAA.
Note: Tipton did demonstrate increased muscle protein synthesis from BCAA supplementation.
However, the amount that resulted was not as much as that seen with whey.
So should you take BCAA for building muscle?
We wrote about this extensively in “Do BCAAs Work and Are They Worth It? ”
It is our opinion that both BCAA and whey protein supplementation is important for athletes. BCAA supplementation provides many endurance and recovery benefits that whey supplementation does not provide. Therefore, we recommend both to the athletes we counsel.
2. Reduced Exercise Fatigue and Improved Endurance
When it comes to endurance exercise, fatigue can limit performance. Fatigue can occur in the muscles, and it can also occur centrally in the brain. It turns on that little devil inside your head that tells you to stop.
BCAAs provide a helpful solution. BCAAs play a role in limiting central fatigue by decreasing tryptophan concentrations in the brain. When the body senses a low BCAA blood level, it causes another amino acid in the blood stream, tryptophan, to cross the blood brain barrier and enter the brain.
You may have heard that turkey has a high level of tryptophan and that tryptophan is the reason you get tired after eating turkey on thanksgiving.
When tryptophan enters the brain it stimulates serotonin production which leads to fatigue. So athletically, consuming enough BCAA before and/or during aerobic exercise reduces fatigue by preventing the rise of brain serotonin levels. This results in improved athletic performance.
BCAAs can also aid in HIIT performance. A 2018 study found that combining BCAA supplementation with sprint interval training led to improved maximum oxygen uptake, also known as V02 Max. This is the amount of oxygen your body can take in and utilize. Though many factors affect aerobic performance, VO2max is an important measure.
Research with human volunteers shows up to 15% less fatigue in those given BCAAs during aerobic exercise, compared to those who were given a placebo. In the study, the BCAA group exercised 19% longer before reaching exhaustion, as compared to the control group.
Another study had participants undergo heat stress during a cycling test. The study had the participants consume a drink containing BCAAs or a placebo. Those who drank the BCAA supplement cycled for 12% longer than the placebo group.
For endurance athletes, BCAAs can improve performance and reduce exercise fatigue.
3. Decreased Muscle Soreness & Aided Recovery
If you’ve had an intense workout and experienced pain and stiffness days later, you’ve experienced delayed onset muscle soreness (DOMS). DOMS occurs 12-24 hours after exercise and can last up to 72 hours.
During both resistance exercise and endurance exercise, the muscles are damaged. This is something called exercise induced muscle damage or EIMD.
The enzymes creatine kinase (CK) and lactate dehydrogenase (LD) play an important role in EIMD. It appears that BCAA supplementation before exercise and during exercise decreases both CK and LD.
Less EIMD results in less delayed onset muscle soreness (DOMS) and improved recovery.
Since DOMS can delay or inhibit workouts or athletic performance, finding effective ways to minimize and prevent it can speed recovery and aid in performance.
The Journal of Strength and Conditioning Research states that supplementing with BCAAs before and after high intensity workouts can bring lower muscle damage and less muscle breakdown after exercise. BCAAs aid exercise recovery, leading to higher performance.
Although there are BCAAs in protein, protein itself doesn’t reduce muscle damage and enhance recovery of muscle function. This makes BCAAs crucial supplements for any athlete who trains daily.
4. Prevent Muscle Protein Breakdown (MPB)
Not only do BCAAs increase muscle mass – they also can prevent muscle loss. But how does this work?
Muscle protein is in a constant state of turnover, meaning that new protein is always being produced while older proteins are being broken down. Consuming BCAAs stimulates muscle protein synthesis at an increased rate.
During a reduced calorie, starved state, or during exercise, the body breaks down muscle tissue through a process known as proteolysis.
Supplementation of the branched-chain amino acid leucine after 24 hours of fasting suppressed proteolysis and muscle protein breakdown.
Even without physical activity to stimulate muscle growth, consuming adequate BCAAs can lessen muscle wasting. According to research by The Journal of Nutrition, supplementing with BCAAs on a calorie-restricted diet allowed individuals to maintain muscle mass while still losing weight.
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5. Promote Weight Loss
One of the most common New Year’s Resolutions is to lose weight. For many people, this goal remains all year long as they continuously look for healthy ways to supplement their weight loss.
In fact, in our medical office, BCAA supplementation is part of our standard recommendation for helping patients trying to lose weight with hypocaloric diets.
When combined with a healthy diet and exercise, BCAAs lead to greater fat loss and overall weight loss. Higher intakes of BCAA are associated with a lower rate of being overweight and less excess body fat in adults. BCAAs also help improve fat oxidation that leads to increased fat burning.
How much BCAA should you consume to lose weight?
In one study, participants who consumed an average of 15 grams of BCAAs from their diet each day had up to a 30% lower risk of becoming overweight or obese than those who consumed an average of 12 grams per day.
Dietitian Meredith Crilly recommends, “If your goal is weight loss, make sure to consume adequate protein sources on a reduced-calorie diet – especially protein sources rich in branched-chain amino acids. This encourages breakdown of fat rather than muscle mass.”
6. Decrease Appetite
The branched chain amino acid leucine plays a direct role in appetite suppression.
There seems to be a mind body connection related to leucine. Leucine stimulates mTOR that is a growth factor for muscles. Supplementation with leucine plays a role in the brains’ detection of nutrient availability.
As mTOR levels increase, the brain senses that the body’s nutritional needs have been met and signals of satiety are sent out to stop you from eating.
7. Increase Fat Oxidation for Fat Loss
Several studies have found that supplementing the diet with BCAAs can increase the use of fat as an energy source. This is called fat oxidation.
BCAA supplementation seems to shift the body from using carbohydrates as an energy source to burning fat. instead. This strategy may help with individuals trying to decrease body fat.
Interestingly enough, a diet specifically deficient in BCAAs will also trigger increased fat oxidation. Thus it seems like there is a certain sweet spot in terms of carbohydrate utilization and BCAA levels.
So there seems to be a choice: feed the body extra BCAAs to burn fat or starve the body of BCAAs (decrease protein intake) to burn fat. I think I would rather take the BCAAs!
8. Muscle Loss Prevention
Weight loss is commonly accompanied by muscle loss. This can be really disheartening to those looking to cut fat and build muscle and creates a difficult muscle building process.
BCAAs can help mitigate muscle loss while reducing calorie intake to promote fat loss.
Even without physical activity to stimulate muscle growth, consuming adequate BCAAs can lessen muscle protein breakdown that leads to less lean mass.
According to research published in the The Journal of Nutrition, supplementing with BCAAs on a calorie-restricted diet allowed individuals to maintain muscle mass while still losing weight.
9. Improved Energy Levels
Glucose is used by your muscles for the production of ATP. ATP is the actual fuel muscle fibers use to power their contractions.
The muscle stores some glucose in the form of glycogen. But when this is exhausted, more has to be supplied from the blood stream.
Studies have shown that glucose uptake into muscle increases as much as 73% after receiving the BCAA isoleucine.
All athletes use this glucose for aerobic metabolism and the more that is available, the more the muscles can burn. This is especially important for athletic endurance.
10. Support Immune Functions
Your immune system protects you. It stands guard against outside agents like bacteria, viruses and wayward cells. Your immune system cells incorporate BCAAs into their proteins and they help support overall a healthy immune system. Many scientists believe that this protein building effect of BCAAs is the key.
But how exactly do BCAAs support immune function?
All three branched chain amino acids perform both individual and collective roles. Besides BCAAs being necessary for protein production, they are also an important fuel source for these cells.
Individually, they play the following roles:
- Isoleucine increases levels of β-defensin, an antimicrobial compound.
- Leucine supports the body’s general immune health and how it adapts to pathogens in the body.
- Valine increases dendritic cell function which sound the alarm and signal the presence of toxic substances in the body.
11. Support Healthy Nutrition in Pregnancy
It is recommended that most pregnant women should take in around 70 grams of complete protein every day. A complete protein has all 9 essential amino acids.
Not only does a pregnant mother have increased metabolic needs for herself, but she also is the provider for adequate nutrition for the fetus. Providing adequate nutrition is essential for a healthy mother and baby.
BCAA supplementation during pregnancy can support proper nutrition for increased metabolic needs.
12. Gut (Intestinal) Support
The gut plays an incredibly complex role in digestion, absorption, and immune function. Nutrients need to be properly absorbed but the intestine must also prevent bacteria and toxins from getting into the blood stream.
The cells lining the intestine use BCAA’s for their normal function. Due to their role in gene expression and signaling, BCAAs support healthy gut function. They:
- Support normal intestinal cells
- Support absorption of amino acids
- Support the healthy immune cells in the intestine
13. Supported Hormone Balance
BCAAs have been shown to improve the balance of two important hormones post-exercise:
Testosterone: Although testosterone is typically associated with males, both women and men produce testosterone necessary for the growth and repair of tissues. Higher levels of testosterone lead to solid lean muscle building.
Intense exercise repeated over a period of time Puts tremendous stress on the system. This can depress testosterone levels in some athletes. In fact, it is something we see in our clinic in athletes after a long season.
Cortisol: Also known as the stress hormone, cortisol helps regulate your metabolism, blood sugar, peace of mind and immunity. High levels of cortisol may upset your normal balance.
Testosterone/Cortisol Balance: Proper ratios between testosterone and cortisol must be balanced to promote better recovery, fat loss, and muscle growth. Athletes that use BCAA experience higher testosterone and lower cortisol levels.
14. Glycogen Metabolism
BCAAs play a role glycogen metabolism. Glycogen is the storage molecule of glucose. The body can only store glycogen in the muscle, liver and blood stream. Thus, the amount that can be stored is very limited.
BCAAs can affect available glucose levels via:
- Preserving liver and muscle glycogen stores
- Stimulating the uptake and utilization of glucose by cells
- Elevated leucine levels results in an elevation in insulin release. This acts as an anabolic agent promoting growth.
15. Isoleucine Valine: BCAA Co-factors
Leucine really works best with Isoleucine and Valine. Yes leucine is the metabolic workhorse in the muscle. But it works best when teamed with the other BCAAs.
If leucine is given by itself, scientists have found a depletion of isoleucine and valine in the bloodstream. This lower level of isoleucine and valine then limit the ability of leucine to increase muscle protein synthesis.
Valine is required by the body for the formation of glucose, glycogen (the glucose storage molecule), proteins, brain metabolism, muscle metabolism and functioning of the gut.
Isoleucine induces glucose uptake into cells, is required for glycogen and ketone formation, and is an important energy source in the muscle. Isoleucine is required for hemoglobin formation and for protein production.
Isoleucine and valine seem to function as co-factors for leucine. Meaning that the effect of leucine on muscle growth is increased when ratios of leucine, isoleucine and valine are given together as compared to just giving leucine alone.
Hence the famous 2:1:1 BCAA ratio everyone speaks about.
How Much BCAA in My Diet
A World Health Organization report from 1985 states that the average adult should consume a minimum of 15 mg of BCAAs per pound of body weight each day. Newer studies conducted recently have upped that amount to 65 mg per pound of body weight each day.
How do these studies translate into the recommended daily intake of BCAAs?
For women, the RDA is 9 grams. It is a little higher for men at 12 grams of BCAAs per day.
Many of the studies conducted with athletes’ support supplement doses of 10–20 grams of BCAAs per day.
This amount seems to be sufficient to complement whatever BCAAs an athlete takes in on a protein-rich diet.
Where to Get BCAAs
Now that we’ve illustrated the many health benefits of branched-chain amino acids, let’s dig in to where you can find BCAAs to add to your lifestyle.
For convenient, high-performing BCAA consumption, branched chain supplements are available in liquid and powder forms.
There are 2 main sources used for the production of BCAA powders. The standard is made from keratin derived (skin, hair, feather) animal parts. A second source that uses fermented plant based ingredients is used by high end manufacturers.
Dioxyme VMINO BCAAs is plant based and contains 7 grams of BCAAS in a 2:1:1 ratio.
Foods High in BCAAs
You don’t have search far to find BCAAs. In fact, branched-chain amino acids are readily available in many common foods.
Foods high in protein typically contain the highest amounts of BCAAs. Besides BCAA packed supplements, the best sources include:
|Dairy||Soy||Brown Rice||Lima Beans|
|Chicken||Baked Beans||Brazil Nuts||Cashews|
|Fish||Whole Wheat||Pumpkin Seeds||Lentils|
Consuming an adequate amount of BCAAs serves numerous benefits for muscle building, weight loss, energy production, metabolism, and much more.
You don’t have to be a health or fitness buff to integrate more of these amino acids into your life. Use quality sources of essential amino acids to strengthen your overall wellness.