What are BCAA’s?

Branched chain amino acids (BCAA’s) three of the essential amino acids; leucine, valine and isoleucine. Essential meaning the body cannot make them, so they need to be acquired through your diet. The name “branched chain” is derived from its chemical structure, which looks like a tree with branches.

 Branched chain amino acids are highly thought of in the body building world for great reasons. BCAA’s are the three most important amino acids in the manufacturing, maintenance and repair of muscle-tissue. But they need to be used together for ultimate results, it is believed a 2-1-2 balance leucine/isoleucine/valine.

 Leucine- Is said to be the most important  of the three BCAA’s and helps with the regulation of blood-sugar levels. It is also responsible for growth in bones, skin and muscles, growth hormone production, wound healing, and energy regulation. It also prevents the breakdown of muscle proteins that occur during and after training.

 Isoleucine- Very similar to leucine, as it promotes muscle recovery, regulating blood-sugar levels, and growth hormone production. But iosleucine is needed for the formation of haemoglobin.

 Valine-  Has a stimulating effect and is needed for muscle metabolism, repair and growth. Valine also maintains nitrogen levels in the body, and preserves the use of glucose.

What do BCAA’s do?

1. Increase recovery- When supplementing with BCAA’s you feel a decrease in the amount of muscle soreness and fatigue after a workout. This means faster recovery from training, which results in faster strength and size gains. It also allows you to hit the gym sooner so you can reach your goals faster.
2. Stimulate protein synthesis- BCAA’s have been shown to induce muscle gains even without weight training. It has also been revealed that BCAA’s increase testosterone, growth hormone and insulin.
3. Anti-catabolic effect- BCAA’s main job is their ability to protect your muscles from breaking down and going into a catabolic stage. They suppress the use of muscle proteins for fuel, thus stopping the breakdown of muscle protein.
4. Endurance- They also maintain nitrogen levels in the body, by providing glucose after glycogen stores have been depleted through the use of l-alanine.
5. Fat loss- These special amino acids also stimulates fat loss in the deeper, more stubborn fat that is harder to lose when dieting. In studies conducted on competitive wrestlers it was found that the group which consumed with high doses of BCAA’s over 19 day lost 17.3% fat, mostly abdominal.
6. Immune boosting- When training at intense levels your body is at risk of a weak immune system and infection so it is important to boost your immune function. Because if you’re sick you can’t train, and if you can’t train you can’t grow. SO BCAA’s reverse glutamine loss during exercise which is essential for your immune function.



 How do they work?

Firstly, there is a theory behind the supplementation of BCAA’s that relates to the mental fatigue in the brain which effects physical performance. It suggests that low blood levels of BCAA’s can accelerate the production of serotonin, a neurotransmitter which depresses central nervous system function and leads to sleepiness and fatigue. When BCAA levels in the brain are low the amino acid Tryptophan is more easily transported into the brain to increase serotonin levels, as BCAA’s block Tryptophan transport.

Secondly, BCAA’s are found to support immune function and accelerate muscle repair and lung damage following exercise. BCAA’s work as a fuel source for immune cells after training, this enables them to be able to increase their activity and more completely repair muscle and lung damage.

The evidence!

BCAA supplementation in large doses (10-20g) consumed prior to exercise has been shown to increase mental performance, endurance, and reduce time to complete a marathon.  BCAA supplementation post-workout has proved to enhance immune system repair of muscle and lung damage. Numerous studies have shown that BCAA taken after strenuous exercise result in reduced muscle soreness, less respiratory tract infections, better maintenance of hormone profile, and elevated mood.

Conclusion

This article should have helped you realise that BCAA supplementation is necessary when partaking in extremely strenuous exercise. If you’re looking to reach your fitness goals faster, BCAA’s are your key, as their increased recovery, anti-catabolic effect, and protein synthesis benefits are exactly what your body needs to stay in peak condition for growth.