BCAA: Branched-Chain Amino Acids and Muscle Protein Synthesis

Branched-chain amino acids (BCAAs) are essential nutrients that your body needs to function properly. They consist of the three amino acids leucine, isoleucine and valine. BCAAs are an important part of our diet and play a crucial role in muscle growth, recovery and energy production - meaning they are essential to reaching your fitness and health goals.

To make the most out of BCAAs, it's important to understand how they interact with your body. When you work out, your muscles can break down branched-chain amino acids to be used as fuel. By maintaining a diet high in BCAAs, through whole foods and/or supplements, you can help promote muscle repair and reduce muscle breakdown, meaning less soreness and faster recovery times.

It's worth noting that it's usually not necessary to take BCAA supplements in pill or powder form. A well-balanced diet containing high-quality protein sources - such as plant-based proteins, protein shakes, lean meats and dairy - can also provide the necessary BCAAs your body needs to thrive. So, whether you're a seasoned gym-goer or just starting your journey, consider incorporating BCAA-rich foods into your diet to maximise your performance and progress.

What are BCAAs

BCAAs are a group of three essential amino acids, present in all high-quality complete protein sources, that have a unique molecular structure. These amino acids - leucine, isoleucine, and valine - have a side chain that forms a branch. This is where the name "branched-chain amino acids" comes from.

• Leucine is perhaps the most well-known of the three BCAAs. It helps your body build muscle and plays an important role in muscle recovery [1].
• Isoleucine is involved in energy production and helps with regulating blood sugar levels. It also contributes to muscle repair and growth.
• Valine aids in maintaining proper muscle function and supports the immune system [2].

Due to their branched structure, they are metabolised differently, primarily being broken down in muscle tissue instead of the liver.

Like all essential amino acids, your body cannot produce BCAAs on its own. You have to obtain them through a diet rich in protein. Foods with high levels of proteins (and with that BCAAs) include legumes, meat and dairy products. Always opt for whole foods first before considering supplementation, no matter your dietary preferences.

Branched-Chain Amino Acids, Muscle Soreness and Muscle Mass

Branched chain amino acids, much like protein in general, play a vital role in your body's ability to create and maintain muscle. When you engage in exercise - especially intense workouts - you are subject to muscle damage and protein breakdown. This is perfectly normal, but if it becomes too much it may lead to muscle soreness or even injury.

BCAAs as part of complete proteins are important to stimulate and increase muscle protein synthesis, which not only supports muscle recovery but also helps maintain your performance [3]. In addition to this, they can directly prevent muscle protein breakdown too, supporting the maintenance and growth of your muscles. This is particularly helpful during times of increased physical stress, like after a surgery, during low-calory diets or during training peaks [4].

BCAAs in your diet can come from various sources. Consider protein-rich foods such as beans, lentils, nuts and seeds, as well as protein supplements (whey protein or plant-based protein). Consuming a balanced diet with adequate protein intake is crucial for your overall fitness and exercise performance. You should never rely on supplements alone; a well-rounded diet will provide many other essential nutrients that support your overall health.

Benefits of BCAA Supplementation

Here are some benefits you can experience with a diet high in protein and BCAAs:

Muscle growth and recovery: BCAAs may stimulate muscle protein synthesis and promote muscle recovery after exercise. They help repair damaged muscle tissue, allowing you to bounce back quicker from your workouts and increase muscle strength.

Improved exercise performance: BCAAs may also help maintain energy levels and boost your endurance, allowing you to push past previous limitations [1].

Muscle preservation during weight loss and fat loss: A high protein (and with that BCAA) intake during weight loss periods can be helpful in preserving skeletal muscle mass while dieting [5]. 

Supports metabolism and insulin sensitivity: Although more research is needed, there is some evidence that BCAAs can help improve metabolism and insulin resistance and sensitivity [6]. 

Always remember to use branched-chain amino acid supplementation as part of a balanced and healthy lifestyle to reap the full benefits of BCAAs.

Food Sources of Leucine, Isoleucine and Valine

When it comes to increasing BCAA levels your diet, there are plenty of whole food options available (besides using BCAA supplements). 

Legumes: Beans, lentils, and chickpeas are excellent plant-based sources of BCAAs, making them a great option for vegetarians, vegans or those looking to reduce their meat consumption. Additionally, legumes are rich in fibre and overall protein, contributing to a well-rounded diet.

Dairy products: Dairy items, such as milk, yoghurt, and cheese, contain BCAAs in varying amounts. Opting for low-fat varieties of these products can ensure you get the BCAAs without excessive fat intake.

Eggs: Eggs are an excellent source of BCAAs, especially egg whites, which contain high amounts of leucine, isoleucine, and valine. Adding eggs to your breakfast or incorporating them in recipes will help you meet your BCAA requirements.

Meat and Fish: Red and white meats and fish, particularly fatty fish like salmon, mackerel, and sardines, are rich in BCAAs. They are, however, the least sustainable choice to meet your daily protein intake.

Remember to consume a balanced diet to ensure you're getting enough BCAAs and overall protein. 

Conclusion

BCAAs are essential amino acids that include leucine, isoleucine, and valine. Incorporating them into your routine can offer various benefits, particularly in the context of exercise and muscle recovery. They play a crucial role in building and maintaining muscle mass.

Including BCAAs in your diet can be achieved through protein-rich foods or supplements, such as protein shakes or isolated BCAA pills or powders (these might, however, come with a higher price tag). To reap all their benefits, you should always combine BCAA supplements with a balanced diet and exercise program.

Let us know if you have any more questions about BCAAs or other topics! We’re happy to help.

Sources

[1] Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301. 

[2] Nie C, He T, Zhang W, Zhang G, Ma X. Branched Chain Amino Acids: Beyond Nutrition Metabolism. Int J Mol Sci. 2018 Mar 23;19(4):954. 

[3] Koopman R, Saris WH, Wagenmakers AJ, van Loon LJ. Nutritional interventions to promote post-exercise muscle protein synthesis. Sports Med. 2007;37(10):895-906. 

[4] Kim DH, Kim SH, Jeong WS, Lee HY. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. J Exerc Nutrition Biochem. 2013 Dec;17(4):169-80. 

[5] Jitomir J, Willoughby DS. Leucine for retention of lean mass on a hypocaloric diet. J Med Food. 2008 Dec;11(4):606-9.