BCAA Muscle protection powerhouse 1/3
Table of Contents
1. What is BCAA
Branched Chain Amino Acids (BCAA) is an English term referring to amino acids with branched side chains. It includes three key essential amino acids: leucine, isoleucine, and valine.
Essential amino acids and BCAA – definition
Essential amino acids are those that the human body cannot synthesize on its own and must obtain from food. Among the 9 essential amino acids, BCAAs stand out for their characteristic branched side chain (an aliphatic chain).
Leucine, isoleucine, and valine make up approximately 35–40% of all amino acids in muscle proteins and about 15–25% of all amino acids circulating in the blood.
Chemical structure and uniqueness
Their chemical structure includes a branched side chain, which distinguishes them from most other amino acids. This structure gives them unique metabolic properties:
Natural sources of BCAA
Although today BCAAs are mostly associated with powders or tablets, they naturally occur in many protein-rich foods:
Example: 100 g of chicken breast provides approximately 4–5 g of BCAA.
BCAA as a supplement
Currently, the most popular forms of BCAA supplementation are:
BCAA supplements usually contain leucine, isoleucine, and valine in a 2:1:1 ratio, but products with 4:1:1 or 8:1:1 ratios (with more leucine) are also available on the market. Leucine is considered the strongest stimulator of muscle protein synthesis.
BCAAs are three essential amino acids with branched side chains—leucine, isoleucine, and valine—that:
This is the foundation for understanding what BCAAs are—before we begin discussing their production, benefits, and dosing.
2. How BCAA is produced
In this chapter, we’ll discuss the production process of BCAA supplements – from raw materials to the finished powder or capsule. For many people, it’s surprising that although BCAAs are natural amino acids, their commercial production is highly industrial.
Raw materials
The most common production methods for BCAA are:
Bacterial fermentation
This is the most widely used method today. It relies on specially selected bacterial strains (e.g., Corynebacterium glutamicum) that “produce” amino acids from carbohydrates (e.g., glucose) in fermenters.
Process:
Advantages of fermentation:
Protein hydrolysis
An alternative, older method. It involves:
Drawbacks often include:
Because of this, hydrolysis is now less commonly used for premium-class supplements—though it’s still found in cheaper products.
Purification process
Regardless of the source, the obtained amino acids need to be purified. Typical stages include:
Each step aims to ensure:
Blending and flavoring
Pure BCAAs are colorless and bitter powders. To make them pleasant to consume:
Final forms
The finished product comes in various forms:
Each form must meet requirements for:
Standards and quality control
BCAA supplement production in the EU and USA is subject to GMP (Good Manufacturing Practice) regulations, including:
Premium brands often include Certificates of Analysis (CoA) or independent lab tests (e.g., Informed Choice).
Can BCAAs be “artificial”?
Production trivia
BCAA production is a modern biotechnological process:
When buying BCAA, it’s worth checking the source (fermentation vs hydrolysis) and quality certifications – especially important for vegans or those with allergies.
3. Why take BCAAs
In this section, we’ll focus on the general reasons for supplementing with BCAAs – regardless of whether someone is a competitive athlete, trains recreationally, or simply wants to support a healthy diet.
Key role in protein building
The most important and fundamental benefit:
Insufficient intake of BCAAs (or protein in general) can lead to:
Metabolism regulation
Leucine – the most potent of the three – activates the mTOR pathway, which is key for:
So leucine acts not only as a “building block” for proteins but also as a “switch” for anabolic processes.
Energy support
During intense or prolonged exercise, muscles:
While not a primary energy source (like carbs or fats), they serve as an emergency backup during long training sessions or caloric deficit.
Potential fatigue reduction
Research suggests BCAAs may help with:
Hypothesis: BCAAs compete with tryptophan for transport into the brain, reducing serotonin production (which is linked to fatigue).
The effect is moderate and somewhat inconsistent, but confirmed in some sports studies.
Support in weight-loss diets
Although BCAAs don’t burn fat directly, they can indirectly support fat loss by protecting muscle and aiding appetite control.
Potential benefits for older adults
This is important not only for athletes but also for healthy aging.
Easy and quick source
While a balanced diet is best, BCAAs can be a convenient addition – especially in situations with limited food access.