What are BCAAs?
Branched-chain amino acids, commonly referred to as BCAAs, are a group of three essential amino acids including leucine, isoleucine, and valine. BCAAs are considered “essential” amino acids because the body cannot produce them on their own and therefore we need to get them from food or supplements.
BCAAs play a vital role in building muscle and boosting energy during a workout, making them a popular supplement among athletes, bodybuilders, and fitness enthusiasts.
This article will explain the benefits and potential risks of taking BCAAs, as well as what to look for when choosing a BCAA supplement.
Why Do People Take BCAAs?
People take branched chain amino acids for many reasons. They are particularly popular in the fitness and wellness community, thanks to their muscle-building qualities and their ability to boost exercise performance and recovery.
Leucine is one of the branched chain amino acids that specifically stimulates muscle protein synthesis. For athletes or anyone looking to build muscle, branched chain amino acids can definitely help.
Plus, during exercise, BCAAs serve as a source of energy which helps people work out for longer at high intensities during training. Some research suggests that BCAAs sharpen mental acuity and coordination during tough workouts, which is why in part they boost exercise performance (1).
But BCAAs don’t only help boost workout performance and build muscle mass. They can also help speed up recovery after exercise. When taken close to a workout session, BCAAs have been shown to reduce muscle soreness and promote faster healing of damaged muscle tissue.
What are the Proven Benefits of a BCAA Supplement?
While BCAAs are a popular supplement in the fitness world, it’s important to understand the science behind BCAAs, as not every supplement is backed by research.
This next section will explore the proven science-backed benefits of BCAAs.
One of the most researched benefits of BCAAs is their ability to stimulate muscle protein synthesis and contribute to muscle growth. Many studies consistently show that these particular amino acids activate pathways that lend to muscle growth and repair, especially after exercise (2).
Additionally, science also supports that BCAAs can enhance exercise performance, both by enabling athletes to push longer and harder during workouts. Not only can they help delay fatigue, but they can also boost energy and endurance (3).
Perhaps one of the most exciting benefits of BCAAs is its ability to preserve muscle mass especially during periods of reduced caloric intake. This is important for those looking to reduce body fat and build lean muscle mass, as people can potentially lose fat while maintaining muscle mass – so they can maintain strength while also working towards reducing body fat (4).
Lastly, research supports that BCAAs can speed up recovery after exercise and reduce soreness, allowing individuals to get back to their training regimens more quickly. Less soreness also enables people to continue pushing harder during subsequent workouts.
Are There Risks to Taking BCAAs?
As with any dietary supplement, it’s important to understand if there are any associated risks.
If you exceed the recommended dose of BCAAs, it’s possible that you can create an imbalance of amino acids in your body which may lead to some health issues.
Plus, taking high doses can sometimes cause digestive upset in some such as nausea, diarrhea, and cramping. However, these side effects can be avoided if you take the supplement in the recommended amounts.
People with pre-existing kidney conditions should be cautious if they decide to take BCAAs, as they can potentially put some additional strain on the kidneys. After all, kidneys act as a filtering system in the body, and additional amino acids coming in means more work for the kidneys.
Overall, it’s best to consult with your medical provider – such as a doctor or Registered Dietitian – to understand if BCAAs are right for you. This is especially true if you are taking other medications, as BCAAs can interact with certain medications.
Who can Benefit From a BCAA Supplement?
Contrary to popular belief, BCAAs are not just for athletes or those with specific fitness goals in mind. Many people can benefit from taking a BCAA supplement.
For one, of course, athletes or anyone engaging in rigorous training and muscle-building activities can benefit from BCAAs to support muscle growth, performance, and recovery.
Additionally, if you are someone looking to reduce fat mass and build up lean body mass, BCAAs can help preserve muscle even when caloric intake is restricted. Keep in mind that if you are trying to reduce fat mass, it’s still absolutely necessary to ensure you are fueling your body with adequate protein, carbohydrates, and fats.
Another group of people that can benefit from BCAA supplements are those following a vegetarian or vegan diet. Naturally, these people are going to consume less BCAAs from their diet, so including a supplement can help ensure they’re getting the amino acids they need.
Lastly, older adults, or anyone over the age of 65 can benefit from BCAA supplements. Aging can lead to muscle loss, but with the help of BCAAs, muscle mass and muscle function can be better preserved.
What to Look for in a BCAA Supplement?
Keep in mind that not every supplement is created equal.
When choosing any new supplement to add to your wellness routine, it’s important to find a high-quality supplement from a company you can trust.
First and foremost, make sure you take a BCAA supplement that has an appropriate ratio of amino acids. Usually, it’s best to find one that has a 2:1:1 or a 4:1:1 ratio, with leucine being the highest, as this will be most beneficial for muscle growth.
Additionally, make sure your supplement contains no additives or artificial ingredients. Sometimes you can find a product that mixes BCAAs with protein powder, which is totally fine. Just be sure to avoid any unnecessary and potentially harmful preservatives or stabilizers in the product.
You may consider a BCAA product that has added electrolytes or vitamins if that aligns with your health goals and needs.
Be sure to choose a supplement from a reputable company so you can be sure you’re getting a high-quality product. For example, the cherry lime BCAAs from Naked Nutrition is a high quality supplement with the appropriate ratio of amino acids, and no added sweeteners or artificial ingredients.