BCAAs serve several metabolic and physiologic purposes in the body, including glucose metabolism, fatty acid oxidation, and modulating the immune system. Each ingredient performs specific functions as well. For example, leucine is necessary for wound recovery to skin and bones and helps protect muscles, valine helps promote or maintain nitrogen balance (essential for muscular development), and isoleucine helps boost energy and is necessary for forming hemoglobin.

Leucine is necessary for optimal growth in infants and children and the maintenance of nitrogen balance in adults. It also helps produce adenosine triphosphate (ATP) for energy and regenerates tissues. Valine promotes fatty acid uptake into muscle while reducing lipids. The body uses Isoleucine to produce biochemical compounds that help in energy production and expedite muscle healing. BCAAs are metabolized directly in the muscle and are anti-catabolic, meaning they inhibit the breakdown of muscle tissue.

POTENTIAL BCAA BENEFITS

BEST AMINO ACIDS FOR MUSCLE GROWTH

Bodybuilders and athletes take BCAAs for their protein synthesis and muscle-building properties. BCAAs also get to work quickly, as the body metabolizes BCAAs directly in muscle tissues rather than in the liver. They activate the enzymes responsible for muscle growth, and multiple studies noted that BCAA supplements effectively increased muscle mass. They also help prevent muscle protein breakdown during exercise and inhibit oxidative stress in muscle tissues.

BCAAS AND FAT LOSS

BCAAs may contribute to fat loss as well. One study monitored two groups of weightlifters. One group took BCAA supplements, while the other took whey protein powder. At the end of eight weeks, the BCAA group lost 1% more body fat and gained 4.4 pounds more muscle. Another study focused on professional wrestlers noted that the athletes taking BCAA protein supplements lost 3.5 more pounds and 0.6% more body fat than the individuals taking soy protein powder.

BCAAS FOR EXERCISE FATIGUE

BCAAs reduce exercise fatigue by reducing serotonin production, allowing individuals to work out for longer. One study noted participants taking BCAAs increased their time to exhaustion during exercise. Another study supported this finding, noting that participants taking BCAAs increased their exercise time by 17% compared to individuals taking a placebo. Additional research noted that participants experienced a 15% decrease in exercise fatigue while taking BCAAs compared to the placebo group.

BCAAS + ENERGY

BCAA supplements may improve energy levels during exercise. The body uses glycogen (glucose) for energy during workouts. Glucose is the body’s main energy source, and optimal exercise is impossible without it. BCAAs act as an additional energy source during intense exercise.

BCAAS FOR MUSCLE SORENESS

BCAA supplements may reduce muscle soreness after workouts and speed up recovery times. They protect and help muscles recover by reducing levels of damaging enzymes. Numerous studies recorded significant decreases in participants’ muscle soreness following exercise (33%) when taking BCAA supplements compared to individuals given a placebo. Other studies had participants perform strength-training exercises, then repeat the test 24-48 hours later. Participants taking BCAAs experienced a 20% increase in strength performance.

POTENTIAL BCAA SIDE EFFECTS

Most individuals can take BCAA supplements without experiencing side effects. Some individuals may experience headaches, bloating, or nausea. BCAA supplements may interact with certain medications, including those for diabetes, Parkinson’s, thyroid conditions, and corticosteroids. Individuals with maple syrup urine disease (MSUD) should not take BCAAs, as they can’t break them down. Individuals with chronic illnesses or taking any medications should consult a physician before starting a new supplement regimen.