What are the Goals and Methods of Using BCAAs?

Comprised of three amino acids with a branched aliphatic side chain - leucine, isoleucine, and valine, which the body is incapable of producing and must be obtained through diet. The function of leucine is to promote the synthesis of muscle proteins. Isoleucine can serve as an energy source for muscles working during training and exhibits anti-catabolic properties. Valine is also utilized for energy purposes. To grasp the importance of these amino acids, it is essential to understand that they constitute about 35-40% of all exogenous amino acids in the human body. Their appropriate levels are of paramount importance, as amino acids are responsible for muscle growth and contribute to their regeneration.

BCAA's are responsible for: muscle protein synthesis (MPS); preventing catabolic processes in muscle tissue; energy conversion; reducing the feeling of fatigue caused by physical activity; reducing delayed onset muscle soreness (DOMS). The use of BCAA contributes to: increasing muscle mass – BCAA are a major building block in muscle tissues. In particular, leucine is the amino acid that promotes the process of muscle protein synthesis (MPS). Therefore, it is recommended to supplement with BCAA during the muscle building phase; replenishing energy reserves – intense exercise promotes the oxidation of BCAA and the conversion of these amino acids into glucose, which can contribute to the preservation of muscle glycogen reserves. During exercise, the concentration of BCAA decreases, which leads to the activation of metabolic processes aimed at normalizing the amino acid level at the expense of muscle proteins. This process can be stopped by taking BCAA; burning excess fat tissue – scientific studies show that BCAA affects the release of leptin, which is important in the fat burning process. Leptin is produced mainly by fat cells (adipocytes) and regulates appetite and reduces it. Taking BCAA seems to increase the level of leptin, which decreases during diets with a negative energy balance. Therefore, there are indications that BCAA preparations should be used during the reduction phase to make the fat burning process more efficient; preventing muscle breakdown – BCAA is particularly important for athletes, especially during the training phase, to regenerate the body and muscle tissue, create anabolic conditions, inhibit catabolism, and of course, activate muscle growth. BCAA speeds up the repair process in the muscles.

There are no obstacles preventing the use of BCAA preparations containing branched-chain amino acids during both muscle-building and fat-reduction phases. BCAA is recommended to be taken during physical training, e.g. before and during exercise. On the supplement market, BCAA preparations are available in powder or capsule form, as well as ready-made beverages containing these amino acids in concentrated form. During the fat-reduction phase, it can also be considered to take BCAA between meals. Recommended amounts of branched-chain amino acids range from 7 to 20 g per day. Therefore, for instance, two portions of 5 g each can be taken daily. BCAA preparations can be successfully used for a longer period, however, as with any supplement, it is advisable to introduce breaks in its use.

In accordance with the recommendations from the manufacturers, the application of dietary supplements should be safe and not result in any unintended adverse effects. Generally, these guidelines pertain to individuals who are in full health and for whom the risk of experiencing side effects is minimal. Nevertheless, it is essential to highlight that the initiation of a new supplement, especially if there are indications of possible detrimental effects, for instance, due to interactions with other medications or preparations, should be discussed with a medical professional. Pregnant and nursing women should avoid this type of supplements. Branched-chain amino acids BCAA can be beneficial for both recreational athletes and professionals, irrespective of the sport they engage in.