BCAAs- Branched Chain Amino Acids. Another common supplement that can often be seen in the cubbies at gyms or in the stalls of athletic locker rooms. Often promoted to reduce the onset of muscle soreness the next day and promote muscle growth, this article is here to dissect the details behind supplementing with BCAAs.
What is it?
Branched Chain Amino Acids are a group of 3 of the 9 essential amino acids. These three are leucine, isoleucine, and valine. Essential amino acids mean they are not naturally made in the body and must be consumed through diet. Leucine, isoleucine, and valine are grouped together because they are the only essential amino acids to branch off to the side.
What are the benefits to supplementation?
BCAA supplementation during intense training may help prevent protein degradation thus leading to increase in fat free mass. Supplementation has also shown it may help to create greater muscle protein synthesis response during recovery time. From the ISSN’s summary “An increasing amount of literature suggests that of the three BCAAs, leucine appears to play the most significant role in stimulating protein synthesis.” Thus, it can be beneficial for the exercising individual to supplement with BCAAs.
How much should I consume?
Most studies have had subjects ingest between 7-14g/day. Unlike creatine, there is no such thing as loading phase and no clear amount needed per workout. Here it is best to follow the serving recommendation of the individual product you are consuming.
Final Verdict
Like most supplements: It works more than never, but less than always. If it fits your budget and needs, it can provide you benefit and support. Just know supplements are meant to fill cracks, not craters. From the Journal of the International Society of Sports Nutrition “We conclude that dietary BCAA supplements alone do not promote muscle anabolism.” AKA it is not the end all, be all- so pair it with a well though out diet.
References
1. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., . . . Antonio, J. (2007). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4(8).
2. Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14(30).
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