BCAAs have gotten a lot of attention in the supplement industry. For a while, it was believed that they were primarily responsible for stimulating protein synthesis. And it’s true that leucine, one of the three BCAAs, is directly responsible. However, it was discovered that the other 6 essential amino acids (EAAs) were required for optimal protein synthesis stimulation. In this article, we’ll focus on the Benefits of BCAAs within that context.
What Are BCAAs - A Quick Review
Branched Chain Amino Acids, or BCAAs, are essential amino acids because the body cannot make them. There are, as noted, 6 other aminos that fall into this category. Also, a couple of other amino categories should be mentioned. There are non-essential amino acids (the body makes these). Also, there are conditionally essential amino acids (the body makes these except in times of stress).
So, BCAAs must come from diet and supplements. This is critical as they are without a doubt the most important of any amino acids. That’s because of leucine, which, as noted, is responsible for stimulating protein synthesis, a direct trigger of muscle growth.
The Benefits Of BCAAs
Protein Synthesis
We’ve already touched on this but it’s worth repeating. No doubt there’s much more than just BCAAs involved in stimulating protein synthesis. However, it begins with leucine. One advantage of taking BCAA supplements rather than just depending on food is that you can control the timing. Taking a BCAA/EAA supplement is faster and easier than attempting to eat the right foods in the right amount at the right time. You will get the proper dose right now with a BCAA formula. All of this helps optimize protein synthesis.(1)
Recovery Support
BCAAs (and the rest of the EAAs) can help reduce recovery time. In fact, this is where the intra-workout category got its start. Because BCAAs promote a positive metabolic state in the body, they blunt the catabolism caused by intense workouts. And catabolism means muscle protein is being broken down. BCAAs (and all the aminos) support recovery through this benefit. By taking an amino powder like All Day You May or Code Red Aminos, you halt the catabolic nature of working out. Plus you jumpstart recovery.(2)
Fat Loss Support
If you want to lose fat, that means you want to maintain your muscle mass. That’s where BCAAs/EAAs can help. They do this by preserving muscle tissue while you’re restricting calories. This lets you keep as much muscle as possible as you drop fat. For that reason, once you’ve achieved this goal, you’ll look more defined and you’ll look bigger. Who doesn’t want that?(3)
Quick Digestion
BCAAs are free-form amino acids. This means they can be quickly absorbed. In contrast, protein from food needs to be digested, which happens over a period of hours. This is not meant to discount the importance of real food sources of protein and other macronutrients. It is meant to point out that BCAAs can take effect within minutes.
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References
- Stipanuk, M. H. (2007). Leucine and protein synthesis: mTOR and beyond. Nutrition reviews , 65 (3), 122-129.
- Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017, June 07). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28638350
- Wolfe RR; “Effects of amino acid intake on anabolic processes”; Can J Appl Physiol. 2001; 26 Suppl:S220-7; Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11897897
