BCAAs have been one of the most hotly debated supplements on the market.
Do they work?
Are they worth buying?
The short answer is yes; they work, and they are worth the money for specific goals.
I have found BCAAs most effective when losing fat, but I drink them during training throughout most of the year.
This article will cover everything you need to know about BCAAs and whether or not they are something you should consider adding to your supplement regimen, based on what you’re looking to accomplish.
This is not medical advice. Please consult a physician before drastically changing your daily water intake.
What are branched-chain amino acids (BCAAs)?
BCAAs are simply the important amino acids from protein.
However, it’s a little more technical than that. Here is a great description from this article on Breaking Muscle:
Amino acids are the building blocks of protein. Of these, nine are considered essential. When a substance is said to be essential for the body it means without it you will die. Essential amino acids therefore are ones we cannot survive without. Likewise essential fatty acids are necessary for us to thrive.
Of the essential amino acids, three account for as much as 33% of muscle tissue – leucine, isoleucine, and valine.
The theory goes that because we break down muscle tissue while exercising, supplementing with it can only be a good thing.
BCAA supplements contain Leucine, Isoleucine, and Valine in a standardized dose that’s been shown effective in research studies.
The science of BCAAs: What do BCAAs do and how do they work?
I’m always encouraging you to be skeptical of supplements that aren’t backed by data. Although scientific studies are rarely unbiased, they are the best system we have (for now) to measure the effectiveness of supplements.
If you’re interested in the nerdy science stuff, I’ve included links to the most prominent studies on BCAAs for you to explore.
According to Examine.com:
Branched Chain Amino Acids (BCAAs) refers to three amino acids: Leucine, Isoleucine, and Valine.
BCAA supplementation, for people with low dietary protein intake, can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue in novice athletes.
Leucine plays an important role in muscle protein synthesis, while isoleucine induces glucose uptake into cells. Further research is needed to determine valine’s role in a BCAA supplement. Supplementing BCAAs prevents a serum decline in BCAAs, which occurs during exercise. A serum decline would normally cause a tryptophan influx into the brain, followed by serotonin production, which causes fatigue.
BCAAs increase time-to-exhaustion in aerobic exercise.
Administration Of Branched-chain Amino Acids During Sustained Exercise–Effects On Performance And On Plasma Concentration Of Some Amino Acids
Branched-chain Amino Acids Supplementation Enhances Exercise Capacity And Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion
Ingestion Of Branched-chain Amino Acids And Tryptophan During Sustained Exercise In Man: Failure To Affect Performance
BCAAs increase fat oxidation.
Influence Of Ingesting A Solution Of Branched-chain Amino Acids On Perceived Exertion During Exercise
The Effect Of Branched Chain Amino Acids On Psychomotor Performance During Treadmill Exercise Of Changing Intensity Simulating A Soccer Game
Branched-chain Amino Acids Supplementation Enhances Exercise Capacity And Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion
BCAAs decrease fatigue from exercise.
Energy Expenditure During 2-day Trail Walking In The Mountains (2,857 M) And The Effects Of Amino Acid Supplementation In Older Men And Women
Effects Of Branched-chain Amino Acids Supplementation On Physiological And Psychological Performance During An Offshore Sailing Race
Effects Of Branched-chain Amino Acids Supplementation On Physiological And Psychological Performance During An Offshore Sailing Race
Influence Of Ingesting A Solution Of Branched-chain Amino Acids On Perceived Exertion During Exercise
Effect Of Branched-chain Amino Acid Supplementation On Mental Performance
Branched-chain Amino Acid Supplementation During Repeated Prolonged Skiing Exercises At Altitude
Administration Of Branched-chain Amino Acids During Sustained Exercise–Effects On Performance And On Plasma Concentration Of Some Amino Acids
The Effect Of Branched Chain Amino Acids On Psychomotor Performance During Treadmill Exercise Of Changing Intensity Simulating A Soccer Game
BCAAs slightly increase processing accuracy after exercise.
Effects Of Branched-chain Amino Acids Supplementation On Physiological And Psychological Performance During An Offshore Sailing Race
BCAAs slightly improve reaction time in sports.
The Effect Of Branched Chain Amino Acids On Psychomotor Performance During Treadmill Exercise Of Changing Intensity Simulating A Soccer Game
The benefits of BCAAs
BCAAs have grown in popularity throughout all sports and active hobbyists.
I’ve met people of all ages who swear by BCAAs — from middle-aged marathon runners to young gym rats. It turns out there’s a lot to love about BCAAs, no matter what sport you’re involved in.
These are the top 10 benefits of BCAAs:
BCAAs enhance muscle protein synthesis.
High-Leucine BCAA supplements (nearly all of them) restore the youthful ability to build muscle in older trainees.
BCAAs improve fat burning and aid sustained fat loss.
BCAAs support hormone balance during intense training.
BCAAs can improve strength development with resistance training.
BCAAs decrease fatigue and improve endurance.
BCAAs decrease muscle soreness, allowing for higher frequency in training.
BCAAs prevent muscle loss from endurance training.
BCAAs improve insulin response and might reduce diabetes risk.
BCAAs may be therapeutic and are correlated with longevity.
Amber Larsen summarized the two biggest benefits from BCAAs in a Breaking Muscle article:
BCAAs and Sustained Performance
The European Journal of Applied Physiology and Occupational Physiology studied the effects of BCAAs on marathon runners. A mixture of three BCAAs was given to subjects during a marathon and the effects on mental and physical performances were measured.
Mental performance was measured by the Stroop Color and Word Test (CWT). This type of testing is used to examine the impact of interferences on reading ability. The Stroop contains three parts:
Word page – name of colors printed in black ink
Color page – rows of Xs printed in color ink
Word-color page – words from the first page printed in the colors of the second page, but the word meanings and ink colors are mismatched
The subject is asked to look at each sheet and move down the columns, reading the words or naming the ink colors as fast as possible within a given time limit.
“The results showed that both mental and physical performance were improved by an intake of BCAAs during the event.”
The results of this study showed that mental performance was improved after the marathon as compared to before the race when a BCAA supplement was consumed during the race. In the placebo group, the CWT scores were similar before and after.
The running performance in the marathon was improved for the slower runners when BCAAs were taken during the race, but there was no significant effect on the performance of the faster runners (this may have to do with adaptation). The results showed that both mental and physical performance were improved by an intake of BCAAs during the event.
BCAAs and Exercise-Induced Muscle Damage Reduction
The Journal of International Society of Sports Nutrition aimed to examine the effects of BCAA supplementation on markers of muscle damage elicited via a sport-specific bout of damaging exercise in trained volunteers.
“It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise.”
Twelve males (mean age 23 ± two years) were randomly assigned to a supplement or placebo. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC), and calf circumference (CC) were measured as markers of muscle damage.All variables were measured immediately before the damaging exercise and at 24, 48, 72, and 96 hours post exercise. The results showed:
There were significant group effects showing a reduction in creatine kinase flowing out of the muscles. Elevated CK levels are a sign of inflammation and skeletal muscle breakdown.
There was also a reduction in muscle soreness in the BCAA group compared to the placebo group.
The recovery of maximal voluntary contraction (the greatest amount of tension a muscle can generate and hold in muscle testing) was greater in the BCAA group.
The vertical jump, thigh circumference, and calf circumference were not different between the two groups.
It can be inferred from the study that BCAAs administered before and after damaging resistance exercise reduce indicators of muscle damage and accelerate recovery in resistance-trained males. It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise. BCAAs decreased reductions in muscle function, reduced soreness, and decreased the plasma levels of intramuscular enzymes, such as creatine kinase.
When and how to take BCAAs
BCAA supplements are available in the form of powder or pills. Some people like the pills, but most will find them more annoying because of the size of each pill and the amount of pills you have to swallow to get the recommended dose.
BCAA powders are usually flavored, but unflavored BCAAs are virtually tasteless and mix easily with anything — including water.
Now that you know how to take BCAAs, you’re probably wondering when you should take them.
Do I take BCAAs before or after a workout? Can I drink BCAAs before bed?
BCAAs are essentially protein without the calories. You can take them anytime you want.
You will get the most benefit from taking BCAAs in a fasted state and during training.
The reason BCAAs are so helpful when you are fasting is that they prevent the breakdown of muscle. So if you’re using intermittent fasting as a fat loss tool, BCAAs can be very helpful.
A lot of people like to take BCAAs before bed to get those amino acids in their system before they sleep and enter a fasted state. BCAAs will have no effect on your sleep, so you can take them right before bed and not have to worry about tossing and turning for hours.
The most popular time to take BCAAs is during training. Think of them as an enhanced version of Gatorade.
I typically use BCAAs during training. However, when I’m in a caloric deficit (to lose fat), I drink several servings of BCAAs throughout the day, as well.
I’ve tried burning fat with and without BCAAs, and my conclusion is that BCAAs help me maintain more muscle.
Intermittent Fasting and BCAAs
BCAAs have been used for years, but they really took off in popularity during the rise of intermittent fasting. In fact, this is what originally caught my interest because I enjoy intermittent fasting as a tool for fat loss.
Martin Berkhan is one of the pioneers for combining BCAAs with fasted training to burn fat and build lean muscle more efficiently. Most of the common intermittent fasting protocols used today are based on Berhkan’s work.
The Lean Gains Guide to Intermittent Fasting:
The protocols
I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.
Fasted training
Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This “pre-workout” meal is not counted towards the feeding phase. Technically, training is not completely fasted – that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.
Sample setup
11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.
Calories and carbs are tapered down throughout the day in the example above.
Early morning fasted training
Here’s a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.
6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The “real” post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.
For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you’re going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.
One pre-workout meal
This is the most common setup for my younger clients that are still in college or have flexible working hours.
Sample setup
12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
3-4 PM: Training should happen a few hours after the pre-workout meal.
4-5 PM: Post-workout meal (largest meal).
8-9 PM: Last meal before the fast.
Two pre-workout meals
This is the usual protocol for people with normal working hours.
Sample setup
12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).
Do BCAAs have any negative side effects?
I’ve never experienced a single negative side effect from BCAAs, but I still want you to be aware of any potential side effects that might occur.
According to WebMD:
Branched-chain amino acids are LIKELY SAFE when injected intravenously (by IV) by a healthcare professional.
Branched-chain amino acids are POSSIBLY SAFE when taken by mouth appropriately. Some side effects are known to occur, such as fatigue and loss of coordination. Branched-chain amino acids should be used cautiously before or during activities where performance depends on motor coordination, such as driving.
Special Precautions & Warnings:
Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking branched-chain amino acids if you are pregnant or breast feeding. Stay on the safe side and avoid use.
Children: Branched-chain amino acids are POSSIBLY SAFE for children when taken by mouth, short-term. Branched-chain amino acids have been used safely in children for up to 6 months.
Amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease): The use of branched-chain amino acids has been linked with lung failure and higher death rates when used in patients with ALS. If you have ALS, do not use branched-chain amino acids until more is known.
Branched-chain ketoaciduria: Seizures and severe mental and physical retardation can result if intake of branched-chain amino acids is increased. Don’t use branched-chain amino acids if you have this condition.
Chronic alcoholism: Dietary use of branched-chain amino acids in alcoholics has been associated with liver disease leading to brain damage (hepatic encephalopathy).
Low blood sugar in infants: Intake of one of the branched-chain amino acids, leucine, has been reported to lower blood sugar in infants with a condition called idiopathic hypoglycemia. This term means they have low blood sugar, but the cause is unknown. Some research suggests leucine causes the pancreas to release insulin, and this lowers blood sugar.
Surgery: Branched-chain amino acids might affect blood sugar levels, and this might interfere with blood sugar control during and after surgery. Stop using branched-chain amino acids at least 2 weeks before a scheduled surgery.
BCAAs are considered one of the safest sports supplements on the market. After all, they’re just amino acids that you would find in protein.
What’s the best BCAA powder?
For the most part, BCAA supplements are the same. It’s a simple product.
It’s not difficult to find a quality BCAA powder, but finding one that tastes great is another thing.
I’ve tried many different BCAA supplements over the years and the one I’ve enjoyed the most has been Xtend BCAAs.
My favorite flavors are (in order):
Blue Raspberry
Strawberry Kiwi
Watermelon
Modern BCAA comes in second place for me, but I prefer Xtend’s flavor, and Modern BCAA is too heavy on artificial dye for my liking.
A photo posted by KW Stout (@kw_stout) on
Feb 18, 2016 at 8:35am PST
All in all, BCAAs are worth the money — especially when you are trying to lose fat and not lose your hard-earned muscle.
But if you were to ask me if BCAAs are absolutely necessary to build muscle and burn fat I would tell you “no.” Diet and training are all you need.
Supplements have their benefits, but only when the basics are already covered. Don’t waste your money on BCAAs if it means you won’t be able to afford high-quality food.
However, if you’ve got the money to spend, BCAAs are one of the only legit supplements available today, and I recommend them.
Take care,
KW
The post BCAAs 101: Everything You Need to Know About Branched-Chain Amino Acids appeared first on Health Mind Power.