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Branched Chain Amino Acids (Bcaa)
By: Naturopathic Doctor (N.D.)

Tired of running out of steam during exercise and getting stiff muscles afterwards? BCAA's may be able to help!

What are BCAA's?
Branched-chain amino acids (or BCAA's) are a group of three essential amino acids: valine, leucine, and isoleucine. Essential amino acids are those that our bodies cannot produce from other materials, and so we must ingest them regularly. BCAA's are naturally found in high-protein foods such as lean meats, egg whites, and dairy products.

It builds up your muscles and prevents after-workout stiffness the next day!

BCAA's along with other amino acids are the building blocks of our muscles, so increasing intake can help provide the body with the tools it needs to build more muscle as we exercise.

Initial research on BCAA's established their benefit in people with chronic liver disease. Recent research has suggested that ingesting BCAA's, with leucine in particular, actually triggers the body's internal signaling mechanisms to promote muscle growth and prevent its loss!

In addition to stimulating growth, BCAA's can be used by muscle cells as an indirect energy source during strenuous exercise without forming pain-causing lactate. Normally, when we perform strenuous exercise while burning other fuel sources such as fat or carbohydrate, a byproduct called lactate is produced. Lactate is the chemical responsible for your painful and stiff muscles the morning after a hard workout. Taking in BCAA's before working out helps to prevent the build up of lactate and thus reduce or even eliminate the "morning after" problem. Most studies have also found a reduction in perceived workload after taking BCAA's. This may help you get the extra reps out of your workout that you've been aiming for!

Dosage
Dosage recommendations for BCAA's vary widely and more research is required. Recent studies have used dosages ranging from 200-300mg of each of valine, leucine and isoleucine daily to 2-5 grams of each per day. Research indicates that the smallest beneficial dosage of BCAA's is 150mg of each leucine, isoleucine, and valine per day, although studies generally include leucine in a higher ratio to the other two (Eg. 50% leucine, 25% valine, 25% isoleucine).

Safety
Supplementation of BCAA's has been tested up to between 10 and 30g a day without negative effects being observed for a time period of up to 6 months. The long-term effects of BCAA supplementation have not yet been studied. It should be noted that excessive supplementation with certain amino acids such as lysine can reduce the prevalence of other amino acids, such as arginine in the body which may have unintended effects.

Bcaa – Quick Facts

Sources
· High Protein Foods Such As Lean Meats, Egg Whites And Some Dairy Products.

Indications
· Strenuous Exercise, Muscle Building And Possibly Preventing Muscle Wasting.

Optimum Dosage
· Not Yet Determined. Current Recommendations Are Around 500mg Of Total Bcaa's Per Day In A Ratio Of 50% Leucine, 25% Valine, And 25% Isoleucine For Up To 6 Months. Best Results Are Achieved When Supplementation Occurs 15-30 Minutes Before A Workout.

Combines Well With
· Exercise And A Healthy Diet Containing Sufficient Complete Proteins.

Important Information
· Be Sure To Eat Sufficient Protein At Meals To Make Up For Any Amino Acid Imbalances That May Be Caused By Dosing Bcaa's Prior To Exercise. People With Certain Medical Conditions Such As Maple Syrop Urine Disease, Als, Or Chronic Alcoholism Can Have Negative Effects From Taking Bcaa's Resulting In Seizures, Brain Damage Or Even Death. Bcaa's May Interfere With The Absorption Of Levadopa. Diabetics May Have An Unsafe Drop In Blood Sugar While On Bcaa's, And These Amino Acids Can Interact With Insulin, And Other Anti-Diabetic Drugs. These Amino Acids Should Not Be Used Before Or After Surgery As They May Interfere With Blood Sugar Control At That Time.