BCAA stands for “Branched Chain Amino Acids.” Amino acids are the building blocks of protein. There are nine essential amino acids in total, but there’s a key trio that helps you maintain muscle: leucine, isoleucine, and valine. The BCAAs are the only amino acids not degraded in the liver. All other amino acids are regulated by the gut and the liver before being circulated elsewhere in the body. However, BCAAs head directly into the bloodstream. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue. Interestingly, branch chain amino acid supplements are burned for energy (oxidized) during exercise, they’re also an important exercise fuel. Amino acids are the building blocks of protein and they build up muscle and repair muscle after breakdown. So taking a branch chain amino acid supplement helps you get those gains and prevents your muscles from wasting.
There are 22 amino acids in your body, but 3 major ones that are particularly good for repair. These 3 are the amino acids that make up Branch chain amino acid supplements:
- Leucine
- Isoleucine
- Valine
Leucine is helpful in muscle repair. You usually feel sore and muscle pains after your workout. Leucine is an amino acid that can help you repair your muscles and recover quicker. It helps prevent your muscles from being “eaten up” due to calorie deficits, hard workouts or even stress. Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels. Isoleucine helps your body utilize carbs for energy. This helps fuel your workout and it allows your body to use up your carbs rather than store them. Your body will energy from your diet rather than from breaking down your muscles to fuel your workout. And finally, Valine works to build muscle, repair tissue, and boost energy.
Consuming branch chain amino acid supplement may help reduce physical and mental fatigue. Studies in human participants report up to 14% less fatigue in those given branch chain amino acid supplement during exercise, compared to those who were given a placebo. This also increases resistance to fatigue helped the BCAA group exercise for 18% longer before reaching exhaustion, compared to the placebo group. Taking a branch chain amino acid supplement may also help maintain normal blood sugar levels. In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed. For instance, when BCAAs are combined with a high-fat diet, consuming them in supplement form may lead to insulin resistance.
Taking a branch chain amino acid supplement around the time of day that you train seems to be ideal. The type of training session may dictate how you want to take your BCAAs as well. If you have a longer lifting session, you can sip on a shaker bottle of BCAAs throughout your workout. However, if you are getting ready to do an intense conditioning piece, it’s probably best to take your branch chain amino acid supplement 15-30 minutes’ pre-workout or immediately post-workout. Keep in mind, if you are training first thing in the morning on an empty stomach, consider taking BCAAs 15-30 minutes prior to training.
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