BCAAs (branched chain amino acids) are branched chain amino acids. Given that they are essential amino acids, it means that they must be taken in through food. As their name suggests, they have a branched molecular structure. BCAAs are made up of three amino acids: valine, leucine and isoleucine. They make up 35-40% of the protein in the body and 15% of the amino acids of skeletal muscles (the muscles we use for movement). They represent a real star in the world of supplementation, and below you will find out why!
BCAAs have multiple functions in the body, among them is that they provide energy to muscles in situations of intense exercise, promote protein synthesis and reduce the catabolic effect (decomposition) of muscles during intense exercise. When the exercise intensity is very high (more than 60-70% of VO2max), if all glycogen reserves (carbohydrate reserves in the muscles) are used up, an enzyme is activated that further activates the oxidation of branched chain amino acids in order to obtain energy. This has led to numerous scientific studies being conducted regarding whether endurance in sports can be increased by supplementing with BCAA amino acids, but many have failed to prove this hypothesis, rather it could not be proven that supplementation with BCAA amino acids increases athletic endurance by increasing the level of energy obtained by taking additional BCAAs. Therefore, in the past years, the focus of research has changed, which was aimed more at the effect of BCAAs that they have on the immune system and the recovery and protection of muscles from catabolism.
Training in itself is stressful and causes damage to the muscles that need to recover after exercise, and BCAAs can be very important at this time. Leucine is one of the three branched-chain amino acids (BCAAs) and is unique in its ability to stimulate skeletal muscle protein synthesis. Leucine has this ability to send a signal that stimulates insulin and its function in cells. Insulin affects the absorption of amino acids by cells, has an anabolic effect and stimulates the synthesis (building) of proteins, which is why BCAAs (among which Leucine is the most important) have the ability to stimulate muscle building and this is excellent information for those who want to increase or maintain muscle mass. Data show that pre- and post-workout BCAA supplementation has positive effects on reducing training-induced muscle breakdown and stimulating muscle protein synthesis.
Speaking of the immune system, during very intense or long training sessions (such as marathons, cycling), a decrease in the activity of the immune system has been observed, which may also be due to glutamine deficiency. Research shows that glutamine and BCAAs can significantly help boost the immune system in athletes.
Various forms of BCAA can be found on the market – capsules, powder… and very often an additional dose of BCAA is included in protein powders or gainers. The usual concentration of BCAA is 2:1:1. Doses can vary significantly depending on needs, training intensity, etc., but a minimum intake of 5 g each before and after training is recommended, preferably together with a post-training protein drink mixed in water. BCAA is recommended for people who want to increase muscle mass, people who are on a diet and want to maintain muscle mass, as well as all athletes who train hard and need a quick recovery. So, literally everyone who is dedicated to training! BCAA powder is characterized by a slightly lower solubility and a bitter taste, but this should not lead you into confusion that the product is defective. Of course, keep in mind that nutrition is 70% of success and that before taking any supplements it is advisable to consult with your doctor-nutritionist.
