The ABCs of BCAAs
Often front and center at supplement stores, BCAAs are touted as a helpful or even critical part of your stack that can assist with better exercise performance, reduced muscle soreness, and a number of other benefits. These products’ marketing will tell you all about why you need them, but they’ll rarely get into the research to demonstrate how they help you and exactly how significant their benefits are.
Luckily, you’ve got us. Parsing through the driest of studies and breaking things down to a molecular level, we’re here to tell you what BCAAs are, their potential benefits, and if and how you should incorporate them into your nutrition.
What are BCAAs?
BCAAs, or branched-chain amino acids, are a specific group of essential amino acids fundamental to health and well-being. Often referred to as the building blocks of proteins, amino acids are categorized in 20 standard types (although there are actually about 500). Of these 20, nine are classified as essential amino acids because the body cannot produce them on its own and must obtain them from the diet.
The three BCAAs — leucine, isoleucine, and valine — stand out because of their unique chemical structure. Amino acids carry a number of structural and chemical differences, and BCAAs in particular have a branched-chain structure, which includes three or more carbon atoms attached to one alpha carbon. This structure allows for unique molecular functions and plays a significant role in how BCAAs function within the body, including signaling neural pathways, metabolizing glucose, and promoting the synthesis and turnover of protein.
Leucine
Leucine is often considered the most noteworthy BCAA since it’s known to activate other molecules that regulate several aspects of the metabolism. It activates a pathway in the body known as the mammalian target of rapamycin (mTOR) pathway, which is responsible for initiating muscle protein synthesis. This process is essential for muscle growth, repair, and maintenance, helping to build muscle and reduce involuntary atrophy.
Isoleucine
Isoleucine is involved in energy regulation and hemoglobin synthesis. It also plays a role in glucose uptake and utilization by muscles, which is crucial during exercise and periods of increased energy expenditure.
Valine
Valine is primarily involved in energy production and muscle metabolism. It can be converted into glucose in the liver to provide energy during prolonged exercise or times when glucose levels are low.
Potential benefits of BCAAs
BCAAs have evidenced and important functions within the body, but we’re also concerned with how emphasized supplementation can boost the benefits of these functions. Many studies have attempted to demonstrate the benefits of supplementation, and while some have identified a few positives, the results across these studies are inconsistent and conflicting and therefore inconclusive.
Lack of evidence to support supplementation or not doesn’t eliminate the need of these molecules for proper function and regulation, but that also means that supplementing doesn’t guarantee the following benefits. Individual responses to BCAA supplementation may also vary.
Muscle growth and repair
As previously discussed, leucine in particular plays a crucial role in stimulating muscle protein synthesis, which is vital for muscle growth, repair, and maintenance. This makes BCAAs popular among those looking to maximize their gains, but it’s important to also note that BCAAs won’t result in noticeable muscular or strength gains on their own — regardless of your diet or supplements, training is necessary to earn your gains.
Some evidence also points to BCAA supplementation in an effort to slow down the atrophy that occurs naturally with aging. Likewise, during periods of calorie restriction or intense training when dietary-supplied BCAAs may be in short supply, supplemental BCAAs can help preserve muscle mass and prevent atrophy.
Sports performance and recovery
Studies support the theory that BCAAs may help reduce exercise-induced muscle damage and soreness. By promoting muscle protein synthesis and providing energy, they can aid in faster recovery and reduce the severity of muscle soreness after workouts.
BCAAs are also necessary for fueling training as well as everyday function, but studies are too varied in supplementation protocols for a solid consensus on the effect on performance. Some studies suggest that BCAA supplementation can improve exercise performance by reducing perceived exertion and fatigue, but the evidence is incomplete. If BCAAs result in less muscle soreness and faster recovery between workouts, however, then it logically follows that each workout and overall training should have a higher quality.
Metabolic health
BCAAs are responsible for signaling molecules that regulate glucose, lips, protein synthesis, and other functions related to the metabolism. For those trying to manage or lose weight, BCAAs may provide support in keeping the resting metabolic rate from dramatically decreasing with weight loss.
While evidence doesn’t support that BCAAs assist with fat loss with a standard hypocaloric diet, supplementation can cause a greater body fat decrease when combined with a high-protein hypocaloric diet and strength training. In the same study,
Immunity
Leucine plays a role in supporting immune function by promoting the production of antibodies and cytokine, which are involved in the body's defense against infections and diseases.
How to supplement with BCAAs
Whether you need to supplement with BCAAs depends on various factors such as your diet, goals, and overall health. BCAAs are generally recommended for those participating in intense exercise or managing their body composition, but a physician or dietician can assess your needs and provide personalized recommendations.
BCAA supplements
If you opt to supplement BCAAs, consider the following factors when selecting a product:
Quality: Choose a reputable brand known for producing high-quality supplements. Look for products that undergo third-party testing for purity and potency.
Ingredients: Check the ingredient list to ensure it contains only BCAAs (leucine, isoleucine, and valine) without unnecessary additives or fillers.
Ratio: Opt for a supplement with the standard ratio of BCAAs, which is typically 2:1:1 (leucine to isoleucine to valine).
Form: BCAA supplements come in various forms, including powders, capsules, and liquids. Powders are convenient for mixing into beverages, while capsules offer portability and ease of use but may be more expensive.
Flavor and mixability: If you're opting for a powdered supplement, consider the flavor options available and whether the product mixes well with water or other beverages.
BCAAs sourced from diet
In most cases, you can source most of your BCAAs from a balanced diet. Include foods that are naturally rich in these amino acids, such as:
Meat: Lean meats such as chicken breast, turkey, beef, and pork are excellent sources of BCAAs, particularly leucine.
Fish: Fish like salmon, tuna, and trout are high in BCAAs, as well as other essential nutrients like omega-3 fatty acids.
Eggs: Eggs, especially egg whites, contain all three BCAAs in good amounts.
Dairy: Dairy products like Greek yogurt, cottage cheese, and milk are rich sources of BCAAs, especially leucine.
Legumes: Beans, lentils, and peas are plant-based sources of BCAAs, particularly isoleucine and valine.
Nuts and seeds: Almonds, peanuts, cashews, and pumpkin seeds are good sources of BCAAs, especially isoleucine and valine.
Whole grains: Whole grains like quinoa, brown rice, and oats contain BCAAs, along with other important nutrients like fiber and vitamins.
Soy products: Foods made from soybeans, such as tofu, tempeh, and edamame, provide all three BCAAs.
Timing BCAAs
If you’re supplementing with BCAAs, timing your supplements is less important than simply getting them in. If you really want to optimize your strategy, research suggests that ingesting BCAAs within 30 minutes of a workout can help reduce the severity of soreness from DOMS. Other great times to supplement include:
Immediately after a workout if you can’t eat right away
During long stretches between meals and snacks
Before going to sleep (since you won’t be eating for a while)
Dosage
A typical BCAA daily dosage is between 9 and 20 grams, often distributed across a few doses. The exact amount you need for supplementation depends on factors such as your bodyweight, training intensity, and diet, but you can refer to a general guideline of about 90 milligrams per pound of bodyweight. A 150-lb person, for example, would take about 13 grams per day.
FAQs about BCAAs
Is it okay to take BCAAs everyday?
It’s generally safe to take BCAAs every day as part of your supplementation routine. BCAAs are considered essential amino acids, meaning your body cannot produce them on its own, so you need to obtain them from your diet or supplements.
Remember that BCAA supplements are intended to complement a balanced diet rich in protein from whole food sources. While supplementation can be beneficial, it shouldn’t replace a healthy diet or be relied upon as the sole source of essential nutrients.
Are BCAAs just protein?
BCAAs are not technically "just protein," but rather three specific amino acids classified as essential amino acids. While BCAAs are components of dietary protein, they differ from complete proteins in several ways, including molecular composition, function, and absorption.
Do BCAAs affect sleep?
BCAAs aren’t generally known to directly affect sleep. However, keep in mind that some supplements also contain caffeine or other stimulants that can affect sleep quality.
