BCAA Branched Chain Aminos

Branched Chain Amino Acids

Think BCAAs, or Branched Chain Amino Acids, belong exclusively to the gym crowd? Think again.

In fact, the health benefits of BCAA’s extend far beyond the fitness realm with research showing they can help prevent muscle wasting or sarcopenia, a condition that affects many seniors and that greatly compromises the quality of life and even life expectancy, promote liver health, stimulate weight loss, as well as naturally increase energy. So, what are BCAA’s exactly? Well, BCAA’s are the essential Amino Acids Leucine, Isoleucine, and Valine, that make up roughly 35% of the body’s muscle protein. All three are “essential” because the body cannot synthesize them on its own, they need to come from diet and/or supplementation. BCAA’s, like the other amino acids, are the building blocks of protein; however, they differ in that they have the unique ability to help preserve muscle glycogen stores, which fuel muscles and minimize protein breakdown during exercise. They also enhance muscle protein synthesis and speed up muscle recovery post-exercise, which is why they are uniquely suited to Sports Nutrition.

Benefits of Branched Chain Amino Acids

• Enhance Muscle Growth
• Improve Athletic Performance
• Prevents Muscle Breakdown/Sarcopenia
• Promote Weight Loss
• Speed Up Post Exercise Recovery

Who Needs BCAA's?

A good BCAA supplement may be recommended to you if you are an athlete, bodybuilder, or gym enthusiast, to help improve your performance, as well as enhance energy metabolism, and muscle gains, and speed exercise recovery. BCAA’s may also be recommended if you’re hoping to improve lean mass and decrease your percentage of body fat, as well as for anyone in convalescence from illness (chronic diseases, cancer, etc.) who is wanting to retain muscle mass and prevent muscle wasting (sarcopenia). Research has also shown that BCAA supplementation is ideally suited to supporting those with advanced liver disease by improving a range of disease parameters and improving quality of life.

Branched Chain Amino Acid Supplements

The three BCAA’s, leucine, Isoleucine, and valine are offered in a range of different forms and potencies, with most studies showing that they are ideally supplied in a ratio of 50% leucine, 25% valine, 25% isoleucine, for optimal muscle protein synthesis benefits. BCAA supplements are available in powder and capsules, and BCAA’s are also very frequently added to pre and post-workout sports nutrition blends and recommended in dosages ranging from 200-300mg daily, all the way up to 2-5 grams per day.

Final Thoughts

BCAA supplementation in doses up to 10-30g daily for 6 months has been studied and shown to be safe. According to research, BCAA’s are considered safe when used in doses of 12g daily for up to 2 years. It should; however, be noted that supplementing with certain amino acids such as lysine, can reduce the concentrations of other amino acids, such as arginine in the body, which can have unintended effects.