BCAA - Branch Chain Amino Acids - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- Jul 31, 2023
- 3 min read
Updated: Aug 1, 2023
What it is:
Leucine, isoleucine, and valine are amino acids (AAs) with a branched chain in their structure. Their unique nature is predominantly utilized by our skeletal muscles, plus metabolic and energy processes.
The main uses of BCAAs in the body are:
Isoleucine - Primarily used for muscle tissue and energy levels. It also has a role in our immune system and the regulation of blood glucose levels.
Valine - Although less focused on, it is essential for energy production and muscle mass maintenance. Fatigue, mood, and coordination are part of its role.
Leucine - A high level of interest has been garnered recently in the wellness industry towards this BCAA due to its ability to signal our bodies to build and grow muscles by activating critical cellular pathways.
Purported claims:
Increase protein muscle synthesis
Reduce muscle wasting or sarcopenia
Decrease muscle soreness and exercise fatigue
What the science says:
The three branch-chained amino acids (BCAAs) are marketed as a stand-alone supplement towards athletes and bodybuilders for their muscle growth properties. A few studies have shown BCAA supplements to stimulate muscle protein synthesis. However, they were used in conjunction with resistance training and compared to placebos rather than protein foods or even protein supplements.
Research has shown that gathering all of the proteins is crucial to gain the most efficient and effective muscle growth. Each of the amino acids are pieces to the perfect puzzle, and oversupplying a specific type doesn’t make the picture better. It can even make it more challenging to source and place the correct pieces in the right spots.
Overall the evidence in BCAA supplementation is mixed and leans towards an item that isn’t necessary to focus on. Especially as oversupply can mean the BCAAs can compete with the other AAs for uptake and absorption, leading to imbalance. Specifically, studies have found BCAAs to compete with tryptophan and threonine directly and may lead to issues (Solon-Biet, 2019) such as obesity and insulin resistance.
Over-consumption of BCAA’s can also lead to digestive issues such as nausea, diarrhea, and bloating. It may interfere with the absorption of other amino acids, so consuming a balanced protein profile is more reliable. To support muscle protein synthesis and recovery after a workout, make sure to select high-quality proteins such as eggs or tofu, as they are a rich source of all the essential amino acids.
Food Sources High in Branched-Chain AAs include:
Leucine - Meat, dairy, nuts, beans, brown rice, soy, and whole wheat
Isoleucine - Meat, chicken, eggs, fish, almonds, chickpeas, soy protein, and most seeds
Valine - Meat, dairy, soy protein, grains, peanuts, and mushrooms
Our take:
BCAAs are effective at starting the muscle synthesis spark, but without fuel (the other AAs), it isn’t a long-term effective process to build and maintain muscle. Check out our take on Whey supplements to further understand why a complete protein is best.
Will this benefit you?
Not likely. If your total daily protein intake is sufficient for muscle protein synthesis, added BCAAs are unnecessary. Analysis of the research (Dieter, 2016) has pointed out flaws in previous BCAA studies. Therefore a more holistic approach to MPS rather than an isolated, focused process may be more beneficial.
Still curious to try it? If you do, here’s what to keep an eye on:
Excess BCAAs may compete with other EAAs for transport and absorption, causing deficiencies.
Gastrointestinal issues such as diarrhea, bloating, pain, or nausea may occur.
References and additional reading:
Comments