What are BCAAs and what do they do?

In the case of branched-chain amino acids, or simply amino acids BCAAs, BCAAs are a popular supplement, primarily used in bodybuilding. Contrary to the widespread belief that only men benefit from BCAAs, women can also reap numerous benefits from this supplement by sensibly incorporating it into their nutritional strategy.

What are BCAAs and what do they do?

All proteins consist of different amino acids, which your body can either produce itself or must obtain through food. Among these amino acids, which must be obtained through food, are the three amino acids L-leucine, L-isoleucine, and L-valine, collectively known as branched-chain amino acids (BCAAs). These are found in sufficient quantities, especially in foods with a very high protein content. In lean meat, BCAAs make up as much as one-third of the amino acids. One of the main functions of branched-chain amino acids is to repair damaged muscle proteins and support the building of new, high-quality muscle tissue, particularly in the context of strength training. This effect is partly due to the fact that L-leucine is one of the key factors influencing protein synthesis. BCAAs also differ from other amino acids in their metabolism, as they are not primarily metabolized in the liver but are transported directly to the skeletal muscles. This means they are broken down directly to create acetyl-CoA for the synthesis of new proteins. Alternatively, branched-chain amino acids are used in gluconeogenesis to produce glucose, which, among other things, helps to stabilize blood sugar levels. BCAAs also play a role in energy metabolism, because if your body runs out of carbohydrates for energy, it fills the gap with proteins converted into carbohydrates – preferably BCAAs.

 

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Why should I take BCAAs?

The reason BCAAs are so popular in both endurance and strength sports is simply that studies have demonstrated numerous positive effects. These include aiding muscle growth after strength training, reducing subsequent muscle soreness, and increasing endurance capacity during long-term exertion in endurance sports. There is also strong evidence that BCAA intake helps limit muscle loss during a calorie-restricted diet. Although most of these studies were conducted with men, the results can be directly applied to women. However, there are also a few interesting studies conducted exclusively with female participants. Particularly noteworthy is a study from Nagoya University in Japan, which involved 12 untrained women who were each instructed to perform a high volume of squats. Specifically, the exercise consisted of a series of 7 sets of 20 repetitions with 30 seconds of rest between sets. While one test group received 100 milligrams of BCAAs per kilogram of body weight, the control group completed the same test without BCAA supplementation. The results showed that the women who took BCAAs experienced significantly less muscle soreness and also recovered considerably faster. Equally interesting is a study conducted with 218 male and female endurance athletes. One group completed a 30-kilometer cross-country run and received 7 grams of BCAAs, while the other group ran a marathon and received 16 grams of BCAAs. After the finish, the researchers examined both the physical and mental fatigue of the participants, using methods such as the Stroop Color and Word Test (CWT). The results showed that not only did the performance of the less physically fit participants improve significantly, but BCAA supplementation also considerably reduced mental fatigue compared to the group that did not receive any supplements.

Do BCAAs also have negative sides?

Since BCAAs also play a role in energy metabolism and have a corresponding influence on insulin secretion, scientists investigated the relationship between BCAA consumption and the occurrence of type 2 diabetes in a long-term study. The study, published in the International Journal of Epidemiology, was conducted with men and women between 1986 and 2011 and did indeed reveal a correlation between high BCAA levels in the blood and an increased incidence of risk factors for type 2 diabetes. However, since this study was conducted with average citizens, its relevance for athletes who pay attention to their diet and lead an active lifestyle is limited, as physical activity alone, through the increased metabolic rate, already significantly reduces the risk. Nevertheless, you shouldn't overdo it with BCAA supplementation, as they already make up a large proportion of the amino acids found in food.

Should I take BCAAs?

Based on the study data, it makes perfect sense to supplement your diet with BCAAs to increase your endurance and measurably improve recovery. The data from the aforementioned studies suggests a dosage of 100 milligrams per kilogram of body weight, which corresponds to 6 grams of BCAAs for someone weighing 60 kilograms. Ultimately, you can choose whether you prefer powder, capsules, or chewable tablets. However, keep in mind that BCAAs are simply a dietary supplement and won't work miracles. They are best used in conjunction with regular training and a balanced diet.