BCAAs

BCAA (Branched Chain Amino Acids)

Branched-chain amino acids (most commonly referred to as BCAAs) have garnered a lot of attention in the last couple of decades as a MUST-HAVE sports supplement thanks to their ability to boost muscle building and accelerate post-exercise recovery. However, the potential benefits of BCAAs extend way beyond the gym. In fact, research shows they can help prevent muscle loss (catabolism), promote liver health, stimulate weight loss, and boost the body's energy production. 

BCAAs consist of Leucine, Isoleucine, and Valine – 3 essential amino acids. The body uses amino acids to make proteins, the building blocks of every cell, tissue, and organ. Amino acids and proteins also play a crucial role in metabolism. There are 20 amino acids, of which nine are termed “essential” because the body cannot make them, so they must come from diet or supplementation. 

BCAAs account for 40% of your daily required amino acids and stand out from other essential amino acids thanks to their unique ability to help preserve muscle glycogen stores, the primary fuel muscles use for energy production. This means BCAAs provide the body with a reliable energy source to tap into during workouts, which helps improve exercise performance and minimize protein breakdown. In addition, BCAAs speed up muscle recovery post-exercise, which explains why they are so highly prized by fitness enthusiasts. 

Benefits of BCAA's

• Aids Weight Loss/Fat Loss
• Boosts Anabolism (Muscle Growth)
• Improves Athletic Performance
• Prevents Catabolism (Muscle loss)
• Reduces Exercise Fatigue & Improves Endurance

Who Needs BCAAs?

First and foremost, BCAAs belong to the sports nutrition category, so they are favoured by athletes, bodybuilders, and the gym crowd, in general, to reduce fatigue, accelerate recovery, reduce muscle soreness (most notably delayed onset muscle soreness (DOMS), improve the body's use of fat, as well as naturally boost energy. BCAAs are also ideal for those looking to enhance their lean muscle mass, decrease their body fat percentage, and improve their overall body composition. Elderly individuals would also be great candidates for BCAA supplementation to help prevent sarcopenia (age-related muscle loss), an all too common condition resulting in involuntary loss of skeletal muscle mass and strength. Sarcopenia may eventually lead to physical disabilities, depression, decreased quality of life, nursing home admission and reduced life expectancy. 

BCAAs Potency & Formats

BCAA supplements are offered in various formats and potencies, either alone or in combination with other amino acids in protein blends, in both powders and capsules. 

To get the most benefits from your BCAA supplement, studies suggest that the individual amino acids should be present in a 2:1:1 ratio. This translates to 50% Leucine, 25% Valine, and 25% Isoleucine. The most common recommended daily dose is usually in the 200-300mg range, but for hardcore gains, the dose may be as high as 2-5 grams daily.

Final Thoughts

BCAA supplements can be used before, during or after exercise. Use them in conjunction with a healthy, balanced diet for optimal results. When selecting your BCAA supplement, look for one that features a 2:1:1 BCAA ratio providing at least 1 gram of isoleucine and 1 gram of valine per dose. Aim to get at least 3 grams of leucine per dose for optimal gains.