If you're looking to build muscle and cut fat, then you need to start thinking about BCAA.
With growing popularity in the weight's room — enough to rival that of whey protein, we'll wager — BCAA have earned themselves a spot on any serious sportsperson's supplement shelf.
But what actually are BCAA? What are the benefits? Are there any side effects and, most importantly, does the average gym-goer truly need them?
Well, if this study, published in the International Journal for Vitamin and Nutrition Research, is anything to go by, then the answer is a resounding yes. The study found that BCAA supplementation reduced DOM's following exercise, so if you want to be able to use your arms after doing pull-ups, or you want to avoid being consigned to a chair for days after doing legs, then consider BCAA.
Not convinced? Well, below, with the help of nutritionists, sports scientists and the latest research into supplements, are all the benefits of BCAA. Prepare to be convinced.
Your Guide to BCAA Supplements
- 1. What are BCAA Supplements? What Does BCAA Do?
- 2. 4 Benefits of BCAA Supplements
- 3. 5 Foods High in BCAAs
- 4. Should You Take BCAA Powder or Tablets?
- 5. Best BCAA Supplements
- 6. Best Time to Take BCAA: When to Take BCAA Supplements
- 7. BCAA Supplement Side Effect
What are BCAA Supplements? What Does BCAA Do?
Branched chain amino acids are the building blocks of protein. In order for your body to re-build and grow new muscle, you need these amino acids. There are 20 in total, 11 of which can be manufactured by the body. However, the body can't make the other nine, they have to come from our diet, or supplements.
The nine essential amino acids are: histamine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Of these nine, however, there's an important trio when it comes to maintaining all-important muscle mass: isoleucine, valine and leucine.
The latter, leucine, is the most important amino acid. Within your body, leucine diminishes during exercise, meaning that it must be replaced through your diet to help stimulate further protein synthesis and allow the body to build more muscle.
"You can get all the amino acids that you need from real food, and you will not suffer if you do not take supplements, including the branched chain amino acid's leucine, isoleucine and valine," says Nick Mitchell, CEO and founder of Ultimate Performance.
Are You Buying the Right Sports Supplements?"We have long known that BCAA in general are beneficial during exercise, but we now know that leucine in particular has very specific effects on muscle and that during your workouts the other two only get in the way by competing with leucine for absorption," explains Mitchell. "Leucine is the one key BCAA required for muscle protein synthesis and prevention of muscle catabolism, inhibiting the breakdown of muscle tissue."
4 Benefits of BCAA Supplements
There's far more to BCAA than a quick fix or to look like you know what you're doing to your mates in the gym. Below, we talk you through four of the most pertinent BCAA benefits that are applicable to anyone and everyone, whether you lift five times a week, swear by short and sharp HIIT sessions or just want to recover from exercise easier.
BCAA Build Muscle
A well-rounded diet will contain all the essential amino acids needed to build muscle. "A high-protein diet from things like meat, eggs and dairy is absolutely vital to provide the full spectrum of essential amino acids for the body," says Mitchell.
"Real food should always be the priority, and getting your diet right should be fundamental before looking to supplementation." One cup of cottage cheese, for example, a scoop of whey protein or 85g of chicken breast will serve up two to three grams of leucine. In fact, any animal-based protein will contain leucine, isoleucine, and valine. Here are a few of our favorites.
BCAA Can Limit Fatigue
Research suggests BCAA can fight the rate at which you tire from exercise. Of course, there are several factors in any workout that can contribute to this — intensity, duration and fitness levels, to name three — but BCAA help restore levels of tryptophan in your brain, a chemical that converts to serotonin and causes fatigue during exercise. In the study, participants supplemented with BCAA showed signs of improved mental focus during exercise.
BCAA Could Help You Burn More Fat
When it comes to fat-burning, BCAA and leucine intake could help with weight loss. "Supplementation of the BCAA leucine, especially in combination with glut mine, has been shown to help overweight subjects," says Mitchell. "Helping to reduce excess fat, and helping to normalize visceral fat, which is a marker of metabolic problems."
BCAA Can Reduce Your D OMS
Research published in the Journal of International Society of Sports Nutrition found that consuming the correct amount of BCAA can help iron out delayed onset muscle soreness. The study suggests that BCAA supplementation can help decrease muscle soreness after a particularly strenuous workout, with the study comparing a placebo group against a supplemented group, with the latter showing "a reduction in muscle soreness".
5 Foods High in BCAA
Chicken: Per 170g; 36g protein, 6.6g BCAA, 2.9g leucine, 1.8g isoleucine, 1.9g valine
Eggs: Per egg; 6.3g protein, 1.3g BCAA, 0.54g leucine, 0.3g isoleucine, 0.4g valine
Cottage cheese: Per half-cup: 12 protein, 4.7g BCAA, 1.7g leucine, 1g isoleucine, 1g valine
Tinned tuna: Per 170g; 33g protein, 5.6g BCAA, 2.5g leucine, 1.5g isoleucine, 1.6g valine
Wild salmon: Per 170g; 34g protein, 5.9g BCAA, 2.7g leucine, 1.5g isoleucine, 1.7g valine
Should You Take BCAA Powder or Tablets?
Of course, you can't have a container loaded with chicken, cottage cheese and peanuts on you at all times. Which is where BCAA supplements come in. Kinder on the wallet, easy to transport, take and digest, there's a reason athletes and nutritionists around the world factor BCAA supplements — including BCAA tablets and BCAA powder — into their nutrition strategy.
This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.A study published in the Journal of the International Society of Sports Nutrition found that study participants were able to maintain lean body mass while using BCAA supplements.
Generally, BCAA supplements come in two forms, but are BCAA tablets or BCAA powder the optimal way to digest BCAA sups?
Reflex Nutrition's BCAA Capsules can be taken 30-40 minutes before training.
Best Time to Take BCAA: When to Take BCAA Supplements
It is best to take BCAA supplements — whether tablet or powder form — before a workout, up to 15 minutes pre-workout. But BCAA can be taken up to three times a day overall, depending on serving size — so be sure to read the label.
If you're on an intermittent fasting diet and are training on an empty stomach first thing — find out if morning workouts beat evening sessions here — leave a little extra time, up to 30 minutes ideally, before training.
"For optimal muscle gain, we would recommend a product with 5-8 grams of leucine throughout your workout with 1-1.5 liters of water," says Mitchell. "As leucine prolongs muscle protein synthesis after training and after meals, it can be effective for people to consume leucine 90 minutes after breakfast or lunch also, particularly where muscle gain is the goal. If you are concentrating on fat loss, you can instead take it 30-45 minutes before a meal."
BCAA Supplement Side Effects
Generally, there's nothing to worry about when it comes to side effects of BCAA supplementation. When taken as instructed and at the correct times, BCAA won't make you gain weight either (a common concern and a regular question in the MH inbox), as a regular 10g serving of BCAA contains approximately 40kcal. Vegans and vegetarians are encouraged to check the ingredients of BCAA supplements before introducing them to a nutrition plan.
Similarly, BCAA supplements generally safe for most people to take, provided it's to manufacturer guidelines. It's thought that 0.03-0.05g of BCAA per kg of body weight per hour is appropriate. During exercise, it increases to 2-4g per hour.
"Supplements made in the United Kingdom should be regulated and safe to take," explains UP Fitness' Nick Mitchell. "However, we always recommend buying from a reputable brand. Ordering from overseas can be riskier, than not all countries have regulations for supplements, including the USA."
BCAA Supplements: The Final Thoughts
If you've made it this far, you now know more than most people about BCAA and probably have a grasp on how you can implement them into your training and nutrition strategy. To help wrap things up, this is everything you need to know.
There Are Plenty of Benefits, But BCAA Supplements May Not Be For You
Easier fat-loss, more energy and increased muscle gain are all benefits BCAA supplementation can make, but a well-rounded diet should be able to cover most of your muscle-building needs, without you having to turn to BCAA powder or BCAA tablets.
Lots of Food Has High BCAA Content
...and some are probably in your kitchen already. That's if you're not vegan or vegetarian, because many high-protein foods — think chicken, eggs and wild salmon — packing plenty of BCAA alongside the protein count. Add these to your basket and stock up on strength.
When Should I Take BCAA Supplements?
It's best to take BCAA supplements before a workout, up to 15 minutes pre-workout or taken during your workout to prevent further fatigue.
BCAA Side Effects
Broadly speaking, there's very little to be worried about when it comes to BCAA supplementation. Follow the instructions and be sure to take them at the right time. They won't make you overweight, either — a regular 10g serving of BCAA contains approximately 40kcal. Vegans and vegetarians are encouraged to check the label before consumption
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