Many lifters know that protein is a critical nutrient for building muscle. Some lifters also know that protein is composed of amino acids. But one specific type of aminos — branched-chain amino acids (BCAAs)— could play a particularly significant role in supporting your training program. Here’s a closer look at this often discussed, rarely understood, power-packed trio.

BCAA Benefits

• What Are BCAAs
• 4 BCAA Benefits
• How to Use BCAAs
• Frequently Asked Questions

What Are BCAAs

Amino acids are organic compounds that serve as the building blocks of proteins. We need 20 different amino acids for a properly functioning, well-performing body. Of these amino acids, nine are considered essential because our bodies cannot form them on their own. We must consume them from protein-rich foods such as meat, dairy, and eggs, or from specific nutritional supplementation.

• Phenylalanine
• Valine
• Tryptophan
• Threonine
• Isoleucine
• Methionine
• Histidine
• Leucine
• Lysine

Three of these essential amino acids — leucine, isoleucine, and valine –  are considered “branched-chain amino acids” (BCAAs) because of their unique structure and roles in the body. BCAA supplementation, in particular, may be extremely useful for lifters looking to train harder, recover faster, and push themselves toward better overall results.

4 BCAA Benefits

Because nutrition information spreads quickly and frequently on the Internet, sometimes without regard to factual accuracy, it’s useful to refer to academic literature for the benefits of consuming specific nutrients or supplements.

It’s important to acquire a well-rounded understanding of the available data if you want to make the most well-informed decision before investing your time, money, and health. Here’s a look at some of the research-based benefits of BCAAs.

Reduced Muscle Soreness

BCAAs have been shown to lessen muscle soreness by mitigating muscular damage after exercise. In one study, subjects had reported significantly less muscle soreness and showed less decrease in muscular force two and three days after a squat session. (1) Other research has shown that delayed onset muscle soreness (DOMS), range of motion, and indicators of muscle damage were all significantly improved in subjects who consumed BCAAs before or after training, compared with those who ingested a placebo.

Interestingly, stronger benefits were shown in those who consumed them before exercise. (2) With that in mind, it could make sense to choose a pre-workout (if you use one) which includes BCAAs.

Improved Muscle Growth and Maintenance 

Another benefit provided by BCAAs is increased muscle protein synthesis — the process in which muscle is built or maintained. Jackman et al. (2017) had young resistance-trained men complete two trials in which they performed a leg workout consisting of leg extensions and leg presses, ingesting either BCAAs or a placebo immediately after training. (3)

Muscle biopsies taken one and four hours after each session showed that BCAAs ingested after exercising resulted in a significant increase in stimulation of myofibrillar muscle protein synthesis. In other words, having BCAAs after training may lead to more muscle growth.

Increased Endurance 

BCAAs have also been shown to increase endurance. Research showed that subjects who consumed BCAAs before an incremental treadmill workout had “times to exhaustion” significantly lengthier than those who received a placebo. (4)

Runners taking BCAAs were able to stay on the treadmill for longer periods, while running at higher intensities, compared to running without BCAAs. Cumulatively, performing cardio at a higher intensity and longer duration can contribute to improved conditioning, increased endurance, and a stronger training stimulus (for example, more calories burned per training session).

Reduced Mental Fatigue During Exercise

Ingestion of BCAAs have been shown to offer a psychological benefit during exercise, which can possibly aid in exercise compliance or “persistence” in competitive performance. One study had subjects complete a 60-minute stationary bike workout in the morning, after performing an exercise session the previous night in an attempt to lower glycogen stores — making the morning session that much more challenging. (5)

Subjects consumed BCAAs or a placebo before morning exercise sessions. Every ten minutes during the workout, they provided their rates of perceived exertion and mental fatigue — self-reported methods of gauging effort, fatigue, and overall difficulty of a workout.

Although both the placebo group and the BCAA group completed the same amount of work, those who consumed BCAAs reported significantly lower levels of perceived exertion and mental fatigue. In a previous study, researchers had subjects in long distance runners consume BCAAs or a placebo.

Results showed that mental well-being was improved for runners who consumed BCAAs. The data also showed that relatively slower runners had faster completion times than slower runners who had consumed a placebo. (6)

How to Use BCAAs

With any supplement, including BCAAs, dosing and timing can be make-or-break factors that determine whether or not they actually deliver the intended benefits. In the literature reviewed, anywhere from six to 20 grams of BCAAs were used per serving. BCAAs were typically consumed one hour before, during, or immediately after exercise.

From this, we can conclude that it would be effective to follow these guidelines for the benefits discussed. You can experiment with doses in the aforesaid range to see what works for your particular situation based on your training plan, overall nutrition, workout timing, and other individual variables.

For example, you could spend several weeks using six grams before training, while monitoring your rate of progress, general feeling during workouts, and recovery between sessions, before changing to supplementation during workouts. You might also experiment with higher doses, 10 to 15 grams, around workouts that involve higher training volume (more exercises or more sets/reps) or higher training intensities.

During a fat loss phase, higher doses of BCAAs may also be beneficial to support muscle growth and recovery during periods of calorie restriction. (7)

FAQs

As with other nutritional supplements and dietary approaches, there are some misunderstandings that can, and have, arisen regarding BCAAs. Here are some of the most common points of confusion.

The ABCs of BCAAs

There’s significant evidence that BCAAs have been shown to provide several key benefits for gym-goers looking to increase muscle, strength, and/or endurance. Although BCAAs shouldn’t used as a “crutch” for a poorly planned diet, they can deliver an extra edge for situations when your nutrition plan falls short on some nutrients or when your training volume/intensity is high. For reinforced muscle recovery, or even to help fight off any diet or training-related brain fog, consider adding BCAAs to your sports supplement arsenal.

References

1. Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., Sato, J., Shimomura, N., Kobayashi, H., & Mawatari, K. (2010). Branched-Chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness, International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244. Retrieved Jun 5, 2023, from https://doi.org/10.1123/ijsnem.20.3.236
2. Ra, S. G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., Honda, A., Matsuzaki, Y., & Ohmori, H. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. The Journal of sports medicine and physical fitness, 58(11), 1582–1591. https://doi.org/10.23736/S0022-4707.17.07638-1
3. Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
4. AbuMoh’d, M. F., Matalqah, L., & Al-Abdulla, Z. (2020). Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. Journal of human kinetics, 72, 69–78. https://doi.org/10.2478/hukin-2019-0099
5. BLOMSTRAND, E., HASSMÉN, P., EK, S., EKBLOM, B. and NEWSHOLME, E.A. (1997), Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiologica Scandinavica, 159: 41-49. https://doi.org/10.1046/j.1365-201X.1997.547327000.x
6. Blomstrand, E., Hassmén, P., Ekblom, B., & Newsholme, E. A. (1991). Administration of branched-chain amino acids during sustained exercise–effects on performance and on plasma concentration of some amino acids. European journal of applied physiology and occupational physiology, 63(2), 83–88. https://doi.org/10.1007/BF00235174
7. Wesley David Dudgeon, Elizabeth Page Kelley & Timothy Paul Scheett (2016) In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet, Journal of the International Society of Sports Nutrition, 13:1, DOI: 10.1186/s12970-015-0112-9

Featured Image: MDV Edwards / Shutterstock

The post 4 BCAA Benefits: Muscle Growth, Better Recovery, and More appeared first on Breaking Muscle.

They are believed to help prevent muscle loss during calorie deficits, which makes them especially important to dieters or those going into periods of fasting. A recent study¹ touted the benefits of BCAAs in regards to maintaining lean mass in a calorie deficit when compared to a calorie matched dose of carbohydrate. To quote the authors:

“… our data suggest that under hypocaloric conditions, those who participate in heavy resistance training can maintain lean mass and muscular performance by utilizing a BCAA product pre- and post-workout.”

Dueling Scientists

However, in the same publication was a letter to the editor that contested many points of this study.² Shoenfeld, Aragon and Dieter asserted that the statistical methods in the study may have been flawed. They argued that what is called a t-test can lead to biased results. They also cited inconsistencies in the data reported. Fat loss was reported as .05 kg, yet it was actually 5%.

From the original study, a sample dietary card for a subject during an off, non-workout, day. Click to enlarge.

The authors of the study responded by saying that their method is time-tested, was approved by peer review, and that any statistical analysis is subject to error. The authors did note that the graph about fat loss had been labeled incorrectly, and that it should have been body fat percentage, not kilograms.

Change in muscular strength following 8 week study period as determined by 3-RM back squat and bench press. BCAA group received BCAA product while the control group received 28 g carbohydrate/electrolyte mixture at the same time. 

Schoenfeld et al also contested that the resting metabolic rate data was conflicting. When someone loses weight, their metabolic rate goes down. In the results, resting metabolic rate dropped for BCAA group, but no data was reported for the carbohydrate-only group. The carbohydrate group lost more weight, so it should have shown a reduction in resting metabolic rate greater than the the BCAA group, which did not lose as much weight.

The authors responded by saying that individual differences made the data difficult to see trends, and that a larger subject pool would have been helpful.

Who Wins?

My point here isn’t to nitpick this individual study and the challenges that were presented by Schoenfeld et al. I want to highlight a few takeaways:

Nutrition research is really complex. Data has its flaws, as does the statistical analysis. Each study usually only looks at a single, specific population. In this case, young adult, resistance-trained males.

Change in muscular endurance following 8 week study period as determined by repetitions to fatigue at 80 % of estimated 1-RM on back squat and bench press.

For experienced lifters and dieters, experimentation with supplements is fun. Most people just need to have a reasonable exercise program, and an attainable way to reach a calorie deficit. Worrying about a small potential muscle loss during resistance training is such a minute detail. Do the work consistently, then perhaps worry about the 1% differences.

Never take a headline from a study as gospel. As the authors of the contested study rightly stated at the end of their response:

“Is this the seminal study on BCAA supplementation, body mass, and resistance training? By no means. However, what this study does is add to the knowledge base and present other research scientists the opportunity to mimic or expand on our methodology and results to determine what the data collectively says about this specific question.”

In the end, science is a collection of the totality of quality evidence. One headline shouldn’t change everything. If multiple studies come out replicating results, it’ll start to raise eyebrows. Focus on what you know works, and be cautious about changing course due to one finding.

How to break through the he-said, she-said:

The Dark and Bewildering World of Fitness Studies

References:

1. Dudgeon, Wesley David, Elizabeth Page Kelley, and Timothy Paul Scheett. “In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet.” Journal of the International Society of Sports Nutrition 13, no. 1 (2016): 1.

2. Dieter, Brad P., Brad Jon Schoenfeld, and Alan A. Aragon. “The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction.” Journal of the International Society of Sports Nutrition 13, no. 1 (2016): 21.

The post The BCAA Fight Is Far From Over appeared first on Breaking Muscle.

My initial concern was ingesting something I didn’t need, followed quickly by wasting money on it. Clearly, extra research was needed on my part. And come to find out, branched-chained amino acids (BCAAs) are pretty important!

RELATED: BCAAs: What They Are and Why to Take Them

So, in order to help you out and pass along what I’ve learned, this article will cover what exactly BCAAs are and why you should consider supplementing with them.

The Science of Amino Acids

We will start at the beginning with the amino acids. Amino acids are the building blocks of proteins. They get their name because they are organic acids that contain an amine group, written chemically as –NH₂. Each amino acid contains a carboxyl group, a hydrogen atom, and a side chain designated by the symbol R attached to the same carbon atom. There are twenty different types of amino acids.

RELATED: 10 MORE Things I Know About Protein That You Don’t

Bonding is important to amino acids as the side chain can consist of various chemical structures, and the differences in those side chains make each amino acid unique. There are four types of bonds:

1. Peptide bond – a covalent bond (sharing of electron pairs by atoms) that binds two amino acids together.
2. Dipeptide bond – the prefix “di” means two, so this indicates two amino acids bound together by a peptide bond.
3. Tripeptide bond – since “tri” means three, this is three amino acids bound together by a peptide bond.
4. Polypeptide bond – the prefix “poly” means many, so this is many amino acids bound together by peptide bonds.

Branched-Chain Amino Acids

BCAAs are classified separately from other amino acids. The three amino acids in this category are leucine, isoleucine, and valine. They are the major amino acids that are oxidized or broken down in skeletal tissue during ATP production.

“BCAA levels can increase the availability of carbohydrates and help protect the muscles from exercise-induced protein breakdown.”

These amino acids can then be converted into glucose (gluconeogenesis), pyruvate, or even various intermediates to produce more ATP. Even though the output of ATP is not high in regard to energy production in the muscles (3-18%), it is another avenue for energy production that can be capitalized on.

BCAAs are unique partially because of their composition, but also because these amino acids are highly prominent in muscle tissue, and can account for around fourteen to eighteen percent of its amino acid make-up. For this reason, BCAAs are important for muscle protein synthesis.

RELATED: The Effect of BCAAs on Exercise Induced Muscle Soreness

BCAAs are metabolized differently than other amino acids, and can be oxidized in the muscles during exercise for energy. BCAA levels can increase the availability of carbohydrates and help protect the muscles from exercise-induced protein breakdown. Having BCAAs in your diet may help support optimal muscle size, strength, and performance.

BCAAs and Sustained Performance

The European Journal of Applied Physiology and Occupational Physiology studied the effects of BCAAs on marathon runners. A mixture of three BCAAs was given to subjects during a marathon and the effects on mental and physical performances were measured.

RELATED: BCAAs May Not Augment Athletic Performance 

Mental performance was measured by the Stroop Color and Word Test (CWT). This type of testing is used to examine the impact of interferences on reading ability. The Stroop contains three parts:

1. Word page – name of colors printed in black ink
2. Color page – rows of Xs printed in color ink
3. Word-color page – words from the first page printed in the colors of the second page, but the word meanings and ink colors are mismatched

The subject is asked to look at each sheet and move down the columns, reading the words or naming the ink colors as fast as possible within a given time limit.

“The results showed that both mental and physical performance were improved by an intake of BCAAs during the event.”

The results of this study showed that mental performance was improved after the marathon as compared to before the race when a BCAA supplement was consumed during the race. In the placebo group, the CWT scores were similar before and after.

The running performance in the marathon was improved for the slower runners when BCAAs were taken during the race, but there was no significant effect on the performance of the faster runners (this may have to do with adaptation). The results showed that both mental and physical performance were improved by an intake of BCAAs during the event.

BCAAs and Exercise-Induced Muscle Damage Reduction

The Journal of International Society of Sports Nutrition aimed to examine the effects of BCAA supplementation on markers of muscle damage elicited via a sport-specific bout of damaging exercise in trained volunteers.

“It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise.”

Twelve males (mean age 23 ± two years) were randomly assigned to a supplement or placebo. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC), and calf circumference (CC) were measured as markers of muscle damage. All variables were measured immediately before the damaging exercise and at 24, 48, 72, and 96 hours post exercise. The results showed:

• There were significant group effects showing a reduction in creatine kinase flowing out of the muscles. Elevated CK levels are a sign of inflammation and skeletal muscle breakdown.
• There was also a reduction in muscle soreness in the BCAA group compared to the placebo group.
• The recovery of maximal voluntary contraction (the greatest amount of tension a muscle can generate and hold in muscle testing) was greater in the BCAA group.
• The vertical jump, thigh circumference, and calf circumference were not different between the two groups.

RELATED: BCAAs and Taurine Reduce DOMS 

It can be inferred from the study that BCAAs administered before and after damaging resistance exercise reduce indicators of muscle damage and accelerate recovery in resistance-trained males. It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise. BCAAs decreased reductions in muscle function, reduced soreness, and decreased the plasma levels of intramuscular enzymes, such as creatine kinase.

Conclusion on BCAAs

BCAAs are important to muscle function in more ways than one. Most people ingest BCAAs as recovery aid, but taking them before you exercise can slow down the rate at which your muscles fatigue. They can also help prevent muscle damage as well as muscle soreness. All those are plenty enough reasons to ingest BCAAs for me.

In the wide world of supplementation, I believe that BCAAs are a smart buy, either by themselves or incorporated into a broader supplement. Plain, unflavored BCAAs usually have a nasty taste to them, so I recommend purchasing a flavored version that appeals to you.

References:

1. Blomstrand, P. et.al. “Administration of Branched-Chain Amino Acids During Sustained Exercise – Effects on Performance and On Plasma Concentration of Some Amino Acids.” European Journal of Applied Physiology and Occupational Physiology (1991), 83-88, Accessed November 20, 2014, doi: 10.1007/BF00235174

2. Howastone, Glyn. et.al. “Exercise-Induced Muscle Damage is Reduced in Resistance-Trained Males by Branched-Chain Amino Acids: A Randomized, Double Blind, Placebo Controlled Study.” Journal of the International Society of Sports Nutrition (2012), eCollection, accessed November 20, 2014, doi: 10.1186/1550-2783-9-20

3. Llewellyn, W., Sport Supplement Reference Guide. (Florida: Molecular Nutrition, 2009), kindle edition

4. Baechle, Thomas R., Earle, Roger W. (2008). Essentials of Strength Training and Conditioning. Nebraska. Human Kinetics. 31

5. Tate, P. Seeley’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 37

Photos courtesy of Shutterstock.

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This study took twelve males and provided them with either a dose of 10 grams of BCAAs twice daily or a placebo which was nothing more than an artificial sweetener before and following resistance exercise that creates muscle damage. The BCAA supplement was comprised of a ratio of 2:1:1 leucine, isoleucine, and valine, respectively. This ratio is quite standard in many BCAA supplements in the industry. In addition to this initial dose, after an overnight fast, participants who took the BCAAs were given a 20 gram bolus dose, one hour prior to, and one hour after exercise.²

The exercise that resulted in EIMD (Exercise Induced Muscle Damage) in this study was 100 drop jumps from a hieight of 0.6 meters, and a 90° squat. The end result showed the group that was administered BCAAs experienced accelerated recovery time. Consequently, this group experienced much less soreness than that of the placebo group.³

This study shows that it is likely the BCAAs resulted in better protein synthesis and played a vital role in reducing the amount of secondary muscle damage that often accompanies strenuous resistance exercise.⁴ Therefore, whether you are looking to build muscle, spare muscle, or simply accelerate recovery time, BCAAs are a vital tool that should be utilized.

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