Branched-Chain Amino Acids. The best supplement you’re not taking or a waste of money?
Are BCAAs the key to getting you the lean tissue and muscle gains you’ve been working towards?
Let us here at Sandbox Fitness & Therapy break down BCAAs for you so that you better understand how they work and how they can help you get top results in your own personal training journey.
If you’ve wandered into a health food or supplement store before, you’ve likely seen the shelves stocked with something called BCAAs. You might have wondered to yourself what they were and what they might be for. Well, we’re here to break it down for you.
To explain what BCAAs (or Branched-Chain Amino Acids) are, we first have to give a shout out to Amino Acids as a whole. These guys are essentially the building blocks our bodies require to synthesize protein and build muscle—where are all of our body builders at? In total, there are 20 Amino Acids that the body requires: 11 Nonessential Amino Acids and 9 Essential Amino Acids (so named because the body cannot produce them, and it is essential to get them from dietary sources).
BCAAs are a group of 3 Essential Amino Acids: leucine, isoleucine and valine. Of these 3, leucine is the big game changer. Leucine, more than either isoleucine or valine, aids in muscle growth, which makes BCAAs a coveted supplement among athletes and body builders.
What are the Benefits?
| Increased Muscle Growth | Aids in Repairing Body Tissue | Aids in Regulating Immune Function |
| Synthesis of Hormones | Protein Synthesis | Enhanced Athletic Performance |
| Reduced (Exercise Related) Fatigue | Energy Source | Increased Glucose Uptake in Cells |
| Reduce Muscle Soreness | May Prevent Weight Gain | May Enhance Weight Loss |
Could you Benefit from a BCAA Supplement?
BCAAs are naturally present in the food we eat, especially in meat, eggs and poultry, and dairy. If you are getting enough protein naturally, through the foods you eat, much of the research suggests that taking a BCAA supplement will offer no additional benefits and that the amino acids found in our diets might actually be more potent; however, for:
- Those whose diets are deficient in protein
- Those malnourished or in a caloric deficit, also lacking enough protein
- Individuals exercising while fasting
- Individuals exercising strenuously
supplementing BCAAs have been shown to yield better results than relying on diet alone.
How do I choose the right BCAA supplement?
When it comes to choosing the right supplement for you, it comes down to you, your preferences and any allergies. BCAA supplements come in two forms: powder or pill. For some people, swallowing pills is a no go and for others, the taste of the flavoured powders (or even the plain) are a deal breaker. As with any supplement though, there are things to look for when purchasing your BCAAs to ensure that you’re getting the most for your money:
| Choose: | Avoid: |
| -2:1:1 ratio of leucine to isoleucine and valine | –supplementing with leucine alone |
| –products sweetened with Stevia or Monk Fruit | –artificial flavours, colours or fillers |
| –products that also contain vitamin B6: which supports the metabolising of amino acids | |
| –pure BCAA powders: avoid all of the unnecessary and potentially unhealthy fillers and ingredients | –formulated powders: your BCAAs plus the kitchen sink |
| –products that have been “third-party tested” and/or NSF Certified for Sport: ensures you are getting a high-quality product with safe, certified ingredients | |
| –powders: ready to absorb
| –Pills: though easier to transport, they are an inefficient when it comes to absorbtion |
In the end, it can still be a little confusing finding the right product for you. If you need help with:
- picking the right supplement brand
- knowing what your dosage should be
- how to time your dosage for the best benefit
- or how this supplement might interact with other supplements/medications you’re taking
please don’t hesitate to consult one of our personal trainers or another qualified health care practitioner.
To get in touch with us click here.
**Worth Noting:
- Taking leucine on its own, for extended periods of time, can lead to lowered levels of isoleucine and valine in the body, which can lead to negative health effects on the body.
- There are very few documented risks of taking BCAAs. Long-term use has shown some instances of nausea and headache.
References:
Amino Acids. Examine.com. Oct 2018.
Branched-Chain Amino Acids. Examine.com. Aug 2020.
Hulmi, J.J., Lockwood, C.M. & Stout, J.R. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond) 7, 51 (2010). https://doi.org/10.1186/1743-7075-7-51
De Kort, Stefan: BCAAs: Do Branched-Chain Amino Acids Really Work? 2019.
Mercola, Joseph Dr. Magnesium and its health benefits. Dec 17 2012.
