BCAAs

What are BCAAs?

BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are called "branched-chain" due to their chemical structure1. They are essential because our bodies cannot produce them, so we need to obtain them through our diet or supplements.

Why Should You Take Them?

BCAAs offer several benefits, especially for those involved in intense physical activities. Here are some key reasons:

  1. Increase Muscle Growth: Leucine, one of the BCAAs, activates a pathway in the body that stimulates muscle protein synthesis, which is the process of building muscle.

  2. Reduce Muscle Soreness: BCAAs can help decrease muscle damage and reduce the severity of delayed onset muscle soreness (DOMS).

  3. Prevent Muscle Wasting: BCAAs can help prevent muscle breakdown during prolonged exercise or periods of fasting.

  4. Support Liver Health: BCAAs may help support liver health and function.

How BCAAs Support Muscle Growth and Development

BCAAs play a crucial role in muscle protein synthesis. Leucine, in particular, activates the mTOR pathway, which is essential for muscle growth1. By increasing the rate of muscle protein synthesis and decreasing the rate of protein breakdown, BCAAs help in building and maintaining muscle mass.

Research Discoveries

Several studies support the benefits of BCAAs:

  • A study showed that people who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.

  • Another study found that BCAAs decreased protein breakdown during exercise and reduced levels of creatine kinase, an indicator of muscle damage.

Recommended Amount for Muscle Gain or Maintenance

The recommended dosage of BCAAs for muscle gain or maintenance is typically around 5-20 grams per day, taken in divided doses. A common ratio used is 2:1:1 (leucine: isoleucine: valine), with about 3 grams of leucine per dose.

Best Time to Take BCAAs

The best time to take BCAAs depends on your goals:

  • Pre-Workout: Taking BCAAs about 30 minutes before your workout can help boost energy levels and reduce fatigue.

  • Post-Workout: Consuming BCAAs after your workout can help stimulate muscle protein synthesis and aid in recovery.

  • During Workout: Some people prefer to sip on BCAAs during their workout to maintain a steady supply of amino acids.