Branched chain amino acids (BCAA’s) are one of the most popular and researched supplements available to enhance athletic performance and build muscle. Still, many people still have questions about them as a supplement. Through this article I will be explaining what branched chain amino acids are, how to get them from both food and supplementation, how they can improve both muscle growth and athletic performance, and what are some of the differences between supplements available for purchase.
What Are Branched Chain Amino Acids?
There are 20 different amino acids that are the building blocks of proteins. Just like letters can be put together to form specific words, amino acids are linked together in specific sequences to form specific proteins. Of the 20 different amino acids, 9 are referred to as “essential” because they cannot be synthesized by the human body. They must be consumed through what we eat. Of the essential amino acids leucine, valine, and isoleucine are grouped together as branched chain amino acids (BCAA’s) due to their chemical structure. In addition to supplements, BCAA’s are found in high quantities in meat, eggs, and dairy products. In humans BCAA’s account for about 35% of the essential amino acids found in muscle proteins.
How Are Proteins Broken Down Into Amino Acids?
Proteins are classified as one of the four groups of macromolecules and are broken down into smaller subunits through digestion in the body. Both chemical and mechanical digestion starts when food is chewed in the mouth. The surface area of food is increased as food is broken into smaller bites and enzymes from saliva begin to break down carbohydrates and fats. In the stomach, hydrochloric acid and specific protein digesting enzymes called proteases break down proteins into smaller amino acid chains. This process continues in the small intestine so that the amino acids can then be absorbed into the bloodstream to be used throughout the body.
Do Branched Chain Amino Acids Help With Muscle Growth?
Branched chain amino acids were first discovered in the mid-nineteenth century and have been studied greatly for their effects on human physiology. One of the most researched benefits of BCAA’s is increased muscle growth. A 2015 study published in the research journal amino acids found that leucine increased both protein synthesis in muscle cells and promoted energy metabolism so the cells would have the needed ATP to carry out protein synthesis. Leucine also helped prevent the breakdown of muscle. A 2017 study published in the journal Frontiers in Physiology found that individuals who consumed 5g of BCAA’s after strength training workouts saw a 22% greater increase in muscle protein synthesis when compared to the placebo group.
BCAA’s May Also Reduce Soreness And Fatigue
Research has also shown that BCAA’s may decrease muscle soreness and fatigue. Delayed onset muscle soreness (DOMS) is thought to be a result of microtears in the muscle fibers after a strenuous workout or activity. DOMS usually begin 12 to 24 hours after a workout and can last for a few days. Several studies have shown that BCAA’s may reduce the breakdown of muscles from exercise and thus would explain why muscle soreness also was seen to decrease.
While Branched chain amino acid levels will decrease during exercise, the levels of the amino acid tryptophan increase. Tryptophan is then sent to the brain where it is converted to serotonin, a neurotransmitter associated with fatigue. A 2016 study published in the Journal of Sports Science And Medicine found that when endurance athletes were given BCAA’s prior to exercise, they saw a decrease in fatigue compared to the placebo group.
When To Take Branched Chain Amino Acids
At this time there isn’t an official recommended dosage of BCAA’s but there have been a few studies that have looked at the effects at different quantities. Most manufacturers of BCAA’s recommend a dosage of total amino acids between 5-10g per serving with twice as much leucine per volume compared to both valine and isoleucine. More testing is also needed to determine the optimal timing for consumption. Most people who are using BCAA’s to help build muscle take them in the morning and before bed while those who are looking to improve athletic performance generally take BCAA’s before or after a workout. As a supplement that may have a positive impact on athletic performance, more testing will follow on BCAA’s.
Are All BCAA Supplements The Same?
While all branched chain amino acids contain the same three amino acids (leucine, valine, and isoleucine) the source can vary greatly. While the supplement bottle you see on the shelves won’t tell you where the amino acids came from, most non-vegan BCAA’s are sourced from the protein keratin. Keratin from hair, feathers, nails, and skin can be very inexpensive and then broken down into its amino acid components and sold to supplement manufacturers. Personally I want to know what I am putting in my body and this form of supplement manufacturing doesn’t sit well with me.
The alternative to keratin-derived amino acids is to use a non-GMO vegan BCAA’s. Choosing a vegan amino acids supplement that is non-GMO will ensure that the plants were not treated with glyphosate during the growing process. The other component to choosing a cleaner BCAA supplement is to make sure it doesn’t contain any artificial colors or sweeteners. Since plant aminos are generally bitter, companies will use a sweetening agent to improve the taste. Be sure to look at the labeling to determine if it contains a natural sweetener like stevia leaf or an artificial sweetener like sucralose (more commonly known as Splenda).
Final Thoughts…
As a tadcher and coach my students are always asking me supplement questions. To help share the information that’s backed by science I develeoped a reading article on the health enefits of branced chain amino acids. I’ve used my reading articles as extra credit, alternate assignments, and as extra enrichment since the biology and physical education curriculum I teach doesn’t cover these topics with much detail. If you are looking for an activity to give your students more information on BCAA’s, be sure to check out what I’ve created.
