BCAA - what it gives, does it work, side effects + expert opinions

BCAAs - what do they do?

Branched-chain amino acids perform a number of important functions in the body, especially in the context of physical activity, muscle building and recovery.

This is what BCAAs do for your body:

Build muscle

BCAAs (especially leucine) are like bricks that build your musclesand. For this reason, BCAAs are often used by physically active people to support muscle mass gain. Some studies suggest that BCAA supplementation - with leucine predominating in proportions - can help increase muscle massand.

It is leucine that activates the mTOR ( mammalian target of rapamycin) pathway, which stimulates muscle formation .

Prevent muscle breakdown

During intense physical activity, your muscles can be broken down by BCAAs to provide energy. Adequate amounts of BCAAs can prevent this breakdown, as these amino acids reduce protein catabolism by inhibiting the enzymes responsible for this processand.

The balance between muscle protein breakdown and synthesis determines the amount of protein in the muscle. Muscle atrophy or breakdown occurs when protein breakdown exceeds muscle protein synthesis.

Reduce fatigue

Even the best rested and carbohydrate-charged workout athlete experiences fatigue at some point during training. And how quickly he or she fatigues depends on several factors - intensity, fitness or the level of BCAAs in the bloodstreamand.

When exercising, muscles use up BCAAs, which causes their blood levels to drop. When this drops, tryptophan levels in the brain increaseand. Tryptophan is converted into serotonin, which contributes to the development of fatigue during exerciseand.

BCAAs may help reduce the fatigue experienced during exercise by reducing serotonin production in the brain.

A 2016 study suggests that BCAA supplementation may reduce perceived fatigue, allowing experienced athletes to run faster with the same level of perceived exertionand.

Promote immunity

Exercise can result in a temporary decrease in immunity. This is due to a decrease in glutamine, an amino acid that is 'fuel' for immune cells. And BCAAs can be converted to glutamine in the musclesand.

Produce energy

BCAAs can be stored in muscles to produce energy during exerciseand. Unlike most other amino acids, BCAAs are mainly broken down in the muscle rather than in the liver. For this reason, they are thought to play an important role in energy production during trainingand.

BCAAs are a key source of energy for muscles, not only by providing material to build muscle proteins, but also by directly participating in energy production at the cellular level.

Promote liver health

Scientific research suggests that BCAAs may improve liver function and support people with disease of this important organ. A 2014 meta-analysis found that administering a BCAA-enriched solution to patients after liver surgery improved liver function, reduced the risk of complications and reduced hospital stayand.

Participate in the production of neurotransmitters

BCAAs influence the production of neurotransmitters including, among others, the excitatory glutamate and the inhibitory nervous system activity GABA. They also block certain neurohormonal changes, reduce feelings of fatigue and may promote longer work in both muscles and brain.

During exercise, BCAAs inhibit the entry of tryptophan into the brain, which produces serotonin, giving the body the signal to restand.

Interesting research on BCAAs

BCAAs and Alzheimer's disease

The 2023 study examined the correlation between genes associated with BCAA levels and the risk of Alzheimer's disease. More than 115,000 participants provided genetic data to UK Biobank along with blood samples, which were used to assess serum BCAA levels. The results suggest that the incidence of Alzheimer's disease is associated with lower levels of branched-chain amino acidsand.

BCAAs in cirrhosis

Patients with cirrhosis have changes in amino acid metabolism and reduced serum levels of branched-chain amino acids (BCAAs), which are thought to cause complications of the disease .

Marrhosis is a severe form of liver disease characterised by the formation of scar tissue that impairs liver function.

A 2023 meta-analysis involving nine scientific studies suggested that BCAA supplementation reduced the risk of liver complications by 30%. The amino acids improved (increased) albumin levels to a moderate degree and improved (decreased) liver enzymes to a large degreeand.

BCAAs and sleep in veterans

The 2022 study involved 26 veterans with traumatic brain injury (TBI,  Traumatic Brain Injury). TBI is associated with chronic sleep disturbance and cognitive impairmentand. Veterans who took 30g of BCAAs for 21 days reported a reduction in insomnia symptomsand.

BCAAs versus minimising anorexia nervosa

In a 2008 study, cancer patients were given 14.4 g of BCAAs for 7 days. The results showed a reduction in the patients' anorexia with a significant increase in food intake. Adequate nutrition is of paramount importance in the course of treatment for cancer patients.

Does BCAAs work?

This question causes many a conflict in the gym locker room just as much as "isolate or concentrate" or "does a wide grip mean a wide back" (these are topics for other discussions over a glass of... protein nutrition of course).

Does BCAAs work?

Does BCAAs work? Yes, it works - your body uses these amino acids in various processes. They don't fly  unnoticed by your muscles or bloodstream.

I have a better question - does BCAA supplementation make sense? No, it does not.

Although BCAAs can increase muscle protein synthesis, they cannot do so to their maximum potential without the other essential amino acids, such as those found in complete protein sources such as whey protein nutritionand.

Research on BCAAs

Scientific research suggests that if you want to build muscle, you need to focus on providing essential amino acids (EAAs)and. But all nine of them. Not just on BCAAs.

A 2014 study found that subjects' consumption of 5.6g of BCAAs after a workout exacerbated MPS by 22%. However, when a protein supplement containing all EAAs instead of BCAAs, not BCAAs alone, was given after a similar workout, the increase in MPS was as high as 49%and.

Another study from 2019 looked at how the severity of MPS differed after consuming 6 g of BCAAs and 30 g of milk protein (including approximately 6 g of BCAAs). Two hours after ingestion, both compounds exacerbated MPS to the same extent. However, 5 hours after ingestion, the severity of MPS after BCAA decreased to baseline levels, and MPS was still high in the 'protein' groupand.

What BCAAs won't give you?

It also needs to be clear - BCAAs will not give you what you may have heard about. Let's clarify that from BCAA supplementation:

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• You will not grow muscles. For that you need hard training and an adequate supply of protein. Taking BCAAs alone will not work.
• You will not lose weight. Taking BCAAs before or after a workout does not affect the composition (muscle/fat ratio) of your physique ("burns fat, retains muscle").
• Muscle pump is not increased. BCAAs are often an ingredient in "intra" supplements, but they are not responsible for the pump or stimulation, but the citrulline, taurine or caffeine they contain.
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Why are BCAAs a popular supplement?

It started ... with rats. In 1981, Hungarian scientist Dr Maria G. Buse gave rats injections of glucose and BCAAsand during a scientific study. She observed that - simplistically - this mixture significantly increased the process of protein formation, which can promote muscle building.

The dietary supplement manufacturers said Say no more and the aggressive marketing of BCAAs began. Just use "testosterone" in advertising and the product gains +50 to interest. "BCAAs can have a positive effect on testosterone levels," tempts one manufacturer. But testosterone is also affected by, for example,  zinc, magnesium or vitamin B6, which you will sooner miss than BCAAsand.

Unfortunately, sports enthusiasts around the world are spending millions of coins on BCAAs, rather than investing in better researched and more effective muscle-building supplements such as creatine or a simple protein supplement.

BCAA - the best sources from the diet

Natural sources of branched chain amino acids are definitely tastier than dietary supplement powder. Below you will read what are the richest animal and plant-based products in BCAAs. Remember that they also contain the other amino acids.

Animal sources of BCAAsand:

• red meat (beef, pork, lamb, goat),
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• poultry (chicken, turkey, duck, goose),
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• fish (tuna, salmon),
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• eggs,
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• protein salad,
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Plant sources of BCAAsand:

• tofu,
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• soybean,
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• fasola,
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• chickpeas,
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• nuts,
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Daily BCAA requirements

The daily requirement for BCAAs in an adult is approximately 0.5-1 g per kg of body weight. People who are very physically active or building muscle mass may need more. Typically, athletes need to provide 10 g BCAAs per day in 2-3 servings.

How to use BCAAs?

Follow the manufacturer's recommendation on the BCAA supplement packaging, which is usually 10-20 g per day, in two portions. The powder should be mixed in 200-300ml of water and drunk immediately after consumption.

BCAAs before or after training?

Manufacturers typically recommend taking 1 serving of BCAAs 15-30 minutes before training and 1 serving within 30 minutes after training to inhibit the breakdown of muscle proteins used for energy and to support muscle growth.

BCAA levels in the blood reach their highest concentration 30 minutes after ingestion of the supplement.

See also: Protein before or after training?

Side effects of BCAA use

Normally, the use of BCAA supplements has no side effects and is safe for most peopleand. When BCAAs are taken with other active ingredients, side effects specific to the latter may occur - for example, taking BCAAs in a pre-workout (which contain, for example, caffeine, taurine, beta-alanine) may result in headaches, stomach aches, muscle tremors or nausea.

Maple syrup disease (MSUD) is caused by a disorder in the metabolism of BCAAs, making it imperative to avoid supplementation with these amino acids for this rare, genetic condition.

Is it worth taking BCAAs? Expert opinions

I don't recommend BCAAs because I think it's a waste of money for this supplement. If you're looking to build muscle mass, it's best to start with a balanced diet and an adequate supply of protein, and if you're finding it hard to 'go through' that much, then it's worth introducing a supplement, but not BCAAs.

I don't recommend a supplement.

See also:

• Omega-3 fatty acids in an athlete's diet
• Whey protein isolate (WPI)
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• Whey protein concentrate (WPC)
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• Whey protein hydrolysate (WPH)
• Protein-rich products
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• Creatine
• Citrulline
• Arginine
• Glutamine
• L-carnitine
• Caffeine

Summary