There are many BCAA supplements on the market, but the most important ones that we focus on at this site are the BCAAs. BCAA stands for branched chain amino acids, a group of three amino acids that are essential to humans. Essential amino acids are not made inside of the body and must be gained from other sources, such as an amino acids powder. The three branched chain amino acids are isoleucine, leucine, and valine. Together, these constitute approximately 70 percent of the amino acids found in the body’s proteins. As such, their importance in the formation and maintenance of structural and functional integrity in humans is incredibly significant. BCAAs are among the most vital building blocks for human proteins and have been used clinically to help burn victims, diabetics, weightlifters, and many more.
Leucine is thought of as the most important of all of the branched chain amino acids. Leucine is found in meat, soy, legumes, and other foods. It is often used as a flavor enhancer. The body’s need for leucine is 25 times greater than that of any other essential amino acid. Within the body it is used in the blood and cell plasma but the largest amount found in the body, up to 75%, is found in skeletal muscle. Due to the body’s great need for leucine, it is catabolized, or broken down, in the muscle during exercise. Leucine is truly special among the BCAAs, because it is known to promote muscle-protein synthesis in vivo when administered to animals orally. This means that leucine burns fat without burning muscle! Clinically, it has also been shown to regulate appetite and prevent muscle loss. Studies have suggested that once adults reach the age of 40, they will begin to lose as much as 2% of their muscles mass every year. Diets rich in leucine have been shown to prevent muscle waste and degradation. Leucine is considered the branched chain amino acids weight loss solution since it has been shown to curb appetite by as much as 33%! In addition to all of these advantages, there are no major side effects associated with leucine or any of the branched chain amino acids! The only way to take full advantage of these benefits without impacting your diet is to take an amino acid supplement. Leucine is a real, difference-making ingredient that will play a significant role in your supplement regime.
Isoleucine is both a glucogenic and a ketogenic amino acid. It can be found in several protein sources such as almonds, cashews, and liver. Isoleucine, together with the other two BCAAs promote muscle recovery following physical exercise. Therapeutic doses of isoleucine have been used to help prevent muscle wasting and to promote tissue repair after surgery or trauma. Supplementation with isoleucine within a complete BCAA complex can positively impact your ability to increase muscle protein.
Valine is the third and final branched chain amino acid. Dietary sources of valine include sesame seeds and cottage cheese. It is known to promote normal growth and repair of tissues, regulate blood sugar, and provide the body with energy. Valine also aides brain function. Valine provides extra glucose for muscles which increases energy production during physical activity. Valine is also known to rid the liver of excess nitrogen and transport it to body tissues in need of nitrogen. Valine is often used as a bodybuilding BCAA to promote muscle growth, tissue repair, and as a tissue energizer.
Every time you eat food that has protein, you are ingesting individual amino acids as well as amino acid chains which are absorbed into the bloodstream. These amino acids travel through your body and eventually build tissues and produce chemicals that allow our brains to function at their highest level. BCAAs are essential amino acids which means they are NOT made by the human body. Other than food, the only way to acquire essential amino acids is by taking an amino acids supplement. The essential branch chain amino acids are especially important to athletes since they are metabolized in muscles instead of the liver. When you ingest BCAAs from food, the digestion process breaks the protein down into amino acids. Instead of attempting to gain all the necessary amino acids from food, you can take amino acids supplements. At this point, the BCAAs can be burned as fuel to produce energy. It is thought that consuming a high percentage of BCAAs helps increase lean muscle mass as opposed to consuming proteins containing relatively few BCAAs.
Almost all athletic endeavors strive for optimal muscle strength and function. Of course, defining your individual athletic goals and desires will help you decide which amino acids complex matches your needs. For example, in weight lifting, muscle size and strength are considered most important. Exercise of every kind increases the amount of energy you use and oxidizes BCAAs. Branched chain amino acids are thought to contribute to energy metabolism during exercise as energy sources and substrates to expand the pool of citric acid–cycle intermediates in a process known as anaplerosis. BCAAs are also sometimes converted to alanine or glutamine within the muscle. Alanine and glutamine can go through glyconeogenesis in the liver to form glucose. Essentially, it is converted into new glucose. These exciting findings have helped to promote BCAAs as helpful BCAA supplements for individuals who enjoy exercise or participate in sports activities. One example of the possible uses for BCAA supplementation would be bodybuilding recovery.
Several studies have clearly shown that exercise promotes degradation of BCAAs. Increases in the oxidation of fatty acids also seems to be associated with greater rates of BCAA oxidation, suggesting that fatty acids may be regulators of BCAA oxidation. In essence, muscle is designed to burn BCAA amino acids for energy. Consequently, muscle-protein synthesis is enhanced after you exercise. Scientists have concluded that the body’s BCAA requirement is increased by exercise. From this, it is clear that BCAA supplementation before and after exercise induces beneficial effects that can dramatically decrease exercise induced muscle damages. The branched chain amino acids dosage in all of these studies ranged between 3-5 grams daily. Toxicity studies of BCAAs have shown that BCAAs are quite safe as amino acids supplements when the three BCAAs are provided in a ratio similar to that of an animal protein (2:1:1 leucine:isoleucine:valine ratio). This increases the importance of a complete branched chain amino acids complex.
Depending upon the length and strength of your workout, even more BCAAs are used for muscle energy. Current estimates show that anywhere between 3% to 18% of all workout energy is provided for by the BCAAs. Some even consider this estimate to be conservative, insisting that the duration and intensity levels requires a greater usage of your body’s BCAAs. When BCAAs are received from food sources, they bypass the liver and gut and go directly into the blood. Accordingly, BCAA supplements quickly elevate the amount of branched chain amino acids in the bloodstream. This effect is even stronger when the body has low levels of glycogen, also known as stored sugars. Several beneficial effects have been shown when BCAA complex supplements are taken before and after workouts.
One of the most helpful ways in which BCAAs aide athletes is by preventing fatigue. This is achieved in two ways. First, cellular energy levels are maintained by BCAA depletion after glycogen has been depleted. Muscle tissues oxidize leucine and use it to energize the blood. Isoleucine and valine are converted into other components for energy production. All three BCAAs work together to add energy to the body, significantly increasing endurance and reducing fatigue. Secondly, BCAAs have been shown to reduce fatigue within the nervous system. Central fatigue occurs when serotonin enters the bloodstream. The branched chain amino acids inhibit the brain’s ability to uptake tryptophan, significantly decreasing serotonin production.
Amazingly, endurance athletes that used BCAAs before and after working out have been able to reduce their times in both cycling and marathon running competitions. They also experienced improved mental performance, reduced lactic acid, and a reduction in loss of muscle mass! These impressive improvements were shown after using BCAA supplements for as little as two weeks!
Bodybuilders will also benefit greatly from BCAAs. Increased usage of branched chain amino acids supplements both before and after workouts have resulted in muscles being spared from the deteriorating effects of lactic acid. Branched chain amino acids bodybuilding properties are well known. Some studies have set the branched chain amino acids dosage at 5.6 grams twice a day to improve weight lifting recovery as well as improved muscle stability. Every individual’s branched chain amino acids dosage will depend upon their weight and fitness goals.
The branched chain amino acids weight loss properties are well documented. Not only have BCAAs been shown to promote weight loss, they have been shown to help the body lose fat cells specifically. Leucine enables the body to release fat cells and use them for energy rather than storing them. Most diets increase lean tissue loss as well as muscle loss. Taking an amino acids complex that contains the BCAAs will help prevent these losses.
There are years of research studies behind BCAA supplementation and use. Many scientific authorities believe that BCAAs can be used for energy, recovery, muscle synthesis, and muscle stamina. BCAA supplements are completely safe and effective when used properly. Branched chain amino acid supplements come in many dosages and several forms, including: capsules, tablets, powders, softgels, and more. They specifically target muscle tissues during workouts and can help achieve fitness goals for individuals wanting to lose weight to professional athletes and everyone in between!
