Branched-Chain Amino Acids - For Whom, When, and With What Purpose?

BCAAs are three distinct types of amino acids, namely leucine, isoleucine, and valine in a ratio of two parts leucine and one part isoleucine and valine. They have a very wide range of applications, particularly among athletes engaged in strength and endurance sports. BCAAs should be taken before training to improve the energy process and increase performance when other energy sources are already depleted. Leucine is an exogenous amino acid that must be supplied from the outside, as the body is not able to produce it. Leucine promotes protein synthesis and insulin action, which is particularly important after training, as leucine can optimally utilize the so-called anabolic window. For leucine to enhance insulin action, the body must be supplied with energy in the form of carbohydrates. Isoleucine, like leucine, is also an exogenous amino acid that occurs in protein-rich foods such as nuts, meat, nuts, and meat products. It is both glucogenic and ketogenic, meaning it can serve as an alternative energy source when the availability of glucose or fatty acids is insufficient, e.g., during prolonged exertion. Isoleucine is also necessary for protein synthesis. Valine is another exogenous amino acid that is involved in protein synthesis and the energy production process. Valine is used by the body for energy purposes, particularly during times of high stress, such as during intense physical exertion. Valine also has an anticatabolic effect, meaning it can accelerate the healing process.

Branched-chain amino acids are extensively employed in diverse sports disciplines due to their anabolic effects in muscle protein synthesis and prevention of their degradation during intense physical exertion. A high level of amino acid in the bloodstream signals to the body the depletion of muscle and liver glycogen reserves and advanced muscle catabolism. Concurrently, it serves as a potent stimulus for the central nervous system to initiate energy acquisition processes from adipose tissue.

Taking into account the above facts, it is most reasonable to take BCAA before and during training. Ideally, it should be taken after strength training, but before aerobic training. BCAA should be taken in a range of 7 to 20 g, therefore it makes sense to assume that 10 g per day is the optimal dose for the body. It is also worth noting that in most popular products, approximately 0,8 g of pure amino acids are taken per 1 g of preparation. Consuming extra portions of BCAA has a special significance during the period of fat reduction, when calorie intake is negative, and the risk of catabolic states is very high. During the time of working on muscle definition, BCAA should be administered much more frequently than in the case of muscle mass building, focusing on the most vulnerable hours to catabolism. Therefore, it is advisable to take BCAA immediately after waking up, before strength training, and during the workout. If the workout falls into the morning hours, BCAA is taken immediately after waking up, and before the workout, a high-protein meal is supplied. The BCAA supplementation brings the greatest benefits, such as reduced catabolism, muscle protein synthesis, accelerated regeneration, and improved well-being, especially during the peri-training period, both in strength and endurance sports, especially in the phase of reduced calorie intake.

Among the three branched-chain amino acids, leucine seems to be the most important as it is both a trigger for protein synthesis and a substrate for newly synthesized proteins. It has been shown that consuming BCAA (branched-chain amino acids) before and after resistance training reduces both markers of muscle damage and delayed-onset muscle soreness (DOMS). BCAA research shows a very positive effect on this supplement because it is both a trigger for protein synthesis and a substrate for newly synthesized proteins. However, if the studies and results apply not only to the BCAA supplement itself but also to foods that also contain BCAA, it's easy to forget that many foods, especially animal protein sources, are rich in BCAA. About 15% of the protein in foods such as chicken or beef comes from BCAA. From 25 grams of chicken, which can be found in the breast, we get about 4 grams of BCAA. In the case of whey protein, the BCAA level is much higher. About 25% of the protein in whey protein comes from BCAA. That means from 25 grams of protein in whey protein, about 6 grams come from BCAA.

The benefits of using BCAA are significant, not only during muscle building, but also during weight loss. The application of this dietary supplement is not limited to gyms, but extends to many other sports that require strength and endurance. If our body is subjected to intense training, it requires proper regeneration. Therefore, it is worth considering the use of BCAA. However, if we engage in sports as a hobby, such a need does not arise, as nutrition provides us with all the necessary components.