What is the Purpose of Taking BCAA Supplements?

should athletes take bcaa to increase performance?

Are Branched Chain Amino Acids Effective for Fitness and Sports Performance?

BCAAs are commonly used by your sports and fitness clients.  But, do they work? Are they worth the investment? Are there potential side effects? What information should you share with them?  Let’s discuss.

What are BCAAs (Branched Chain Amino Acids)?

“Branched chain” is the term used for the group of three essential amino acids (leucine, isoleucine, and valine) that play a particularly important role in muscle function. Leucine, isoleucine, and valine, among others, are dubbed “essential” because the body lacks the ability to produce them independently and therefore requires that they be obtained through the diet. 

Branch chain amino acids and particularly leucine stimulate protein synthesis and decrease protein degradation in skeletal muscle. They are also precursors to the production of other amino acids (alanine and glutamine).

They play a role in the release of insulin, which makes carbohydrate metabolism possible. Leucine specifically can be used as an energy source during exercise, which theoretically could spare muscle glycogen and may diminish overall protein degradation. 

Common Uses for BCAAs

• Enhance performance
• Delay fatigue
• Improve recovery
• Prevent muscle breakdown during exercise

Natural Food Sources Of BCAA

BCAAs can be found in protein-rich foods including meat, fish, dairy products, and legumes. They account for about 15-25% of the daily total protein intake. 

Inadequate intake of essential amino acids (which includes BCAAs) will lead to overall compromised protein synthesis. Lack of adequate BCAAs will have a direct negative effect on muscle growth and development.

There are conflicting data dating back over 20 years on the effectiveness of BCAA supplementation, depending on the outcome in question. 

A review by Negro and coworkers highlighted this fact, suggesting that BCAA supplementation does not seem to improve athletic performance but does appear to improve muscle recovery and immunity. Other studies and reviews have drawn similar conclusions.

A study by Greer and colleagues found that BCAA supplementation attenuates muscle damage during prolonged endurance exercise in untrained college-aged men.

A study published in the International Journal of Sports Nutrition and Exercise Metabolism provided 5.5 g of supplemental BCAA (or dextrin) to female subjects before training. The subjects then performed 7 sets of 20 squats to induce delayed onset muscle soreness (DOMS). There were significant improvements in the outcomes used to measure DOMS in the subjects who received the BCAA, suggesting muscle damage was suppressed.

Finally, a study published in the April 2010 issue of the Journal of Strength and Conditioning Research reported that acute BCAA supplementation might attenuate increases in muscle damage due to training, which may increase performance and decrease the risk of injury.

On the contrary, numerous other well-controlled studies have found no significant ergogenic effects of BCAA on exercise performance.9 No adverse effects have been found in studies where the duration of BCAA intake was up to 6 months. 

BCAA Supplementation Guidelines

The mean requirements of BCAA for inactive adults for BCAAs are approximately 84 mg/kg/day. This equals approximately 40 mg/kg of leucine, 17-25 mg/kg of valine, and 19 mg/kg of isoleucine a day for healthy adults.

There are no standardized supplementation guidelines for BCAA. The research varies in terms of the doses used, typically ranging from around 5-14 grams of supplemental BCAAs per day. 

NOTE: There are no specific guidelines to date for athletes.

Safety, Side Effects, and Toxicity of BCAA Supplementation

Excessive doses (60 g) of BCAA may cause nausea. Studies to date with lower dosing have not replicated these findings. 

Subjects in a small study published in the Journal of Applied Physiology took 77 mg/kg BCAA (about 5.25 g for a 150 lb athlete) and had significantly greater plasma ammonia levels during exercise than placebo. Theoretically, this could lead to muscle fatigue. 

Individuals taking anti-diabetic drugs or Levodopa are cautioned that there might be dangerous interactions with BCAA supplementation. There is also a minor chance of negative interactions with corticosteroids, diazoxide, and thyroid hormones. 

Where Can I Learn More About BCAAs?

If this topic interests you, be sure to click over to learn about training, certification, and a career as a Certified Sports Nutrition Specialist.

The NESTA Sports Nutrition Specialist course is designed for personal fitness trainers, strength coaches and nutrition experts who want to learn cutting-edge techniques for increasing sports performance, reducing recovery time, and enhancing the overall well-being of your clients and athletes.

If you want to help clients with food, diet, weight management and improving the results of their fitness routines, the Fitness Nutrition Coach course is for you. You will learn about optimal nutrition, including proven techniques for increasing energy, optimal health and decreased dependence on medications. Instantly increase your job and career opportunities with this popular professional credential.

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Check out what it takes to start a career in personal fitness training. This is your most affordable and fastest way to become a highly qualified personal trainer.

NESTA coaching programs are open to anyone with a desire to learn and help others. There are no prerequisites.

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