BCAAs
BCAAs or branched-chain amino acids are a group of three essential amino acids: leucine, isoleucine and valine. They are commonly found in muscle promoting supplements like protein powders but also in foods like lean beef and chicken.
Individuals sometimes take BCAA supplements to boost muscle growth and enhance exercise performance. According to Alina Petre, MS, RD (CA) at Healthline, they may also support weight loss and reduce fatigue after exercise. (1)
The best way to get the BCAAs you need is by eating a healthy and balanced diet.
Benefits
- Promotes muscle growth and repair
- May help you avoid muscle catabolism during intense exercise
- Helps to reduce muscle fatigue
- Suppresses the production of lactic acid
- Increase exercise performance
Benefits of BCAAs
1) Promotes muscle growth and repair
According to the US National Library of Medicine, BCAAs are the only amino acids metabolised in the muscles. They make up around one-third of muscle protein. Muscles use more BCAAs than they do any other amino acids, and they are the most effective for growing and repairing them. Branched-chain amino acids have anabolic effects on muscle protein synthesis. (2)
Zinc and BCAAs may work together because zinc could help maintain testosterone levels resulting in improved exercise performance. BCAAs also help to repair damaged tissue.
2) May help you avoid muscle catabolism during intense exercise
Branched-chain amino acids convert into glutamine and alanine during intense anaerobic exercise. The amino acids may help you prevent muscle catabolism by supporting muscle repair. When the body breaks down leucine, it produces a chemical called HMB (hydroxymethyl butyrate) which may help you build lean muscle.
3) Helps to reduce muscle fatigue
The amino acids can be used as fuel for the muscles, especially when muscle glycogen depletes.
4) Suppresses the production of lactic acid
BCAAs may also help suppress the production of lactic acid. Preventing a build-up of lactic acid may help in delaying the onset of exercise-related muscle fatigue. (3)
5) Increase exercise performance
They may even help to increase performance, according to a study on eight trained individuals split into two groups. One group received a placebo the other consumed a BCAA drink. The group who consumed BCAAs had heightened endurance.
Beta-alanine is a form of the non-essential amino acid alanine and may also be useful. It helps to increase levels of L-carnosine in muscle fibres, primarily type two strands which are used for explosive movements and are involved in the muscle contraction process.
BCAAs work well with
- Creatine for maximising endurance
- L -Glutamine to prevent muscle breakdown
- Calcium and magnesium for muscle and bone repair and maintenance
Resources
- https://www.healthline.com/nutrition/bcaa
- https://www.ncbi.nlm.nih.gov/pubmed/28446262
- https://www.ncbi.nlm.nih.gov/pubmed/19352063
