BCAAs – It’s All About The Amino Acids!
Other than protein powders, BCAAs supplements are actually the supplement I get asked about the most, especially when people come from bodybuilding circles.
We always think MORE IS BETTER…so more amino acids, especially when we are trying to build muscle may be better, right?
So what are BCAAs supplements and do you need them, especially if you’re an average jane or joe?
What Are BCAAs?
BCAAs are branched-chain amino acids. They are made up of 3 essential amino acids – isoleucine, leucine and valine. (And as discussed early, essential amino acids can’t be made by the body but must instead be gotten through the foods we consume.)
These BCAAs make up about 40% of the daily requirement of all 9 essential amino acids, which shows you how important these 3 are.
BCAAs can be found in all sources of protein with the highest concentrations in chicken, beef, salmon, eggs and whey.
In all of these sources though, the BCAAs are peptide-bound to other amino acids.
So in order to raise BCAA levels in your body, they must first be liberated through digestion and then absorbed into the bloodstream.
Even with say a whey protein, which is relatively fast digesting, it can still take hours for the amino acids to be broken down and absorbed.
However in supplements, BCAAs are free form and require no digestion, meaning they can bypass the liver and gut tissue and go straight for the bloodstream.
This means they are more rapidly absorbed and may spike blood amino acid levels more quickly and to a greater extent even than the aminos in proteins.
BCAA Benefits:
The two main reasons BCAA supplementation usually comes up are for gaining muscle and improving recovery, both of which they are touted to do.
BCAAs trigger protein synthesis with exercise or even without.
When combined with exercise they can be a great way to help you build muscle while they can help you retain lean muscle mass when you aren’t working out.
Say for instance, if you are injured and taking time off. Supplementing with BCAAs may help you minimize muscle loss.
Not only is that good in and of itself, but the retention of more lean muscle mass can also help keep your metabolism up to prevent you from gaining fat even while you’re inactive.
If you are using intermittent fasting, you may actually choose to supplement with a flavorless BCAA powder in your water during your fasts, and during your workouts for extra energy, to help you gain and retain lean muscle mass.
Because it can help prevent muscle catabolism, it will only benefit you if you fast for longer periods OR even do an endurance cardiovascular sport, say long distance runs or rides that may be more catabolic to muscle tissue.
BCAA supplementation may also benefit us more as we age because it becomes more difficult to create a muscle-building environment and activate protein synthesis as we get older.
And, partly due to the fact that BCAAs can help us build and retain lean muscle, but also due to the fact that isoleucine and leucine help improve glucose tolerance and increase energy expenditure and fat oxidation, they may also help you increase fat burning and fat loss.
BCAAs may also aid in recovery, which can not only help you feel better for your next training session, but can actually help you get in a better training session by decreasing fatigue.
This is actually probably the BIGGEST benefit of BCAA supplementation over just consuming other sources of protein.
BCAAs can be burned as energy. This can help maintain ATP energy levels during glycogen-depleting exercise. Because BCAAs can also enhance the body’s ability to burn fat, they can then increase your energy pool that way.
BCAAs can also help prevent central nervous system fatigue by inhibiting the uptake of tryptophan into the brain (tryptophan is used to make serotonin in the brain, increasing tiredness and fatigue).
Basically what BCAAs do is prevent our brain from telling us “You’re done,” which is most often why our performance suffers. Let’s face it…If you’re brain tells you that you’re tired, your going to feel tired and slow down!
BCAAs can also help reduce muscle soreness, both after a strength OR a cardio endurance workout. Note I said REDUCE, not prevent.
So if you were looking into BCAAs as a recovery aid, they may well be worth the money! (However, it may mean taking them CONSISTENTLY and not just the day of a hard training session.)
BCAA Downsides:
The biggest question is really…Are they worth the extra cost?
The downside is you can easily get plenty of the amino acids you need from whole, natural foods and often without the sweeteners or flavoring added to make BCAAs taste better. (Although yes you can get unflavored options.)
And with proper nutrition and SLEEP, you can also usually help your body recover properly without added supplementation.
Also, B vitamins can become depleted, especially if you megadose BCAAs as they are critical for amino acid metabolism. This can cause serious issues since B vitamins are essential for everything from energy metabolism, preventing cravings to managing anxiety and cognition.
If you do supplement with BCAAs or are taking huge doses in preparation for an event, just make sure to get plenty of vitamin B rich foods (spinach, broccoli, beets, bell peppers, oranges).
Also, as I mentioned, BCAAs can help prevent serotonin from being created which can help during your workout to prevent your brain from telling your body it is fatigued.
HOWEVER, low serotonin levels can lead to depression, poor moods and even affect your sleep.
This is important to note if your diet is already high in protein AND low in carbs. You may not want to add a BCAA supplement to the mix.
This problem can be avoided though even simply by timing more carbs before bed, but it is something to watch for if considering adding BCAAs to your diet.
And just remember BCAAs DO NOT replace protein.
So…Should YOU Use It?
I think if muscle building and maintenance is your main goal, they are worth a shot, especially if you are a hard gainer or training intensely while in a deficit. So when you’re working to lose those last few pounds, this could be the extra push you need, especially if you’ve hit a plateau.
They may also be helpful if you plan to compete in a physique show and are having trouble getting down to very low levels of body fat.
BCAAs may also be something to look into for your distance runners and cyclists. If you are a runner upping your miles that wants to prevent muscle loss with the increase in steady-state cardio, they could be a good way to prevent muscle catabolism.
They can also aid recovery and help prevent fatigue which may help you improve your training for a specific event.
They can also be great if you are doing fasted weight training, and not first thing in the morning, and want to make sure to protect your lean muscle and even increase your gains. The key with this though is to get UNFLAVORED BCAAs to maybe add to your water or coffee.
If you plan to supplement with BCAAs, you will probably want to consume them right prior to and DURING your training.
If you are just starting your weight loss journey though, they aren’t necessary as you can meet your needs with your protein intake from whole, natural foods and even maybe a protein supplement alone.
(The only caveat to this is if you haven’t been training AT ALL, and are jumping back in, they have been shown to be helpful for reducing muscle soreness and speeding recovery in untrained individuals.)
We always want to first focus on meeting your needs with dialing in our overall diet.
BCAAs may just help us reach that next level if we’ve had everything dialed in for awhile!
Looking For Some Delicious BCAAs to add to your diet?
Check out Redefining Supps!
4 amazing flavors to add to your water during your training and make sure you’re using every tool at your disposal to get the best results possible!
–> Redefining Supplements BCAAs
Further reading on BCAA supplementation:
https://www.ncbi.nlm.nih.gov/pubmed/21222129
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156598/
https://www.ncbi.nlm.nih.gov/pubmed/22350359
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3261811/
https://www.ncbi.nlm.nih.gov/pubmed/21297567
https://www.ncbi.nlm.nih.gov/pubmed/20844186
https://www.ncbi.nlm.nih.gov/pubmed/21487148
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040009
https://www.ncbi.nlm.nih.gov/pubmed/21636183
https://www.ncbi.nlm.nih.gov/pubmed/21606874
https://www.ncbi.nlm.nih.gov/pubmed/19997002
http://www.hdri-usa.com/assets/files/role_of_b_vitamins_in_biological_methylation.pdf
Thanks for the information on BCAA’s. I use a pre-workout drink, a post workout drink and protein after my early morning workout. Should I take an additional BCAA supplement? I feel like I am at a plateau in my muscle development and I have about 5-8lbs of final fat I want to lose. I have been under 9% BF but am at about 12 right now and I want to get back to 8-9%. I don’t look bad, I would just like to look the best and be the best I can be.
Would love to hear your opinion. Do you have a product you recommend?
Thank you!
Hi Tim. I’d be curious to see your overall macro numbers. A BCAA supplement could help, but if your protein intake is already high, it may be just a waste of money. It could be time to change up your macro ratios if you’ve stalled but have been hitting the same numbers and calories, or it may even be that you need to change up your workouts. Both of which you may have done already, but that is where my brain goes to start.
Why is an unflavored BCAA recommended for fasted morning weight training vs a flavored BCAA? thx
Because generally there is less of a calorie contribution and no sugars unlike with flavored.
How frequently would one take BCAA’s?
Depends on what you’re using them for. I currently use them about 5-6 days a week as I drink them in my water during training.
Would BCAA’s be beneficial or detrimental to help me build muscle and lose weight? 59 y.o. female, sedentary, 80 lbs to lose, eating clean and high protein-low carb. I am asking because I also have Fibromyalgia and Chronic Fatigue Syndrome… so intense cardio and weight lifting are impossible at this time. I currently walk 20 min ,3 times a day, and do 3 sets of 12 pushups and squats every other day. I am at the beginning of my final weightloss journey. Thanks for the advice. I’m really enjoying your clear, direct info on your blog and YT.
Thank you Deanne. So the first key is always macros and then doing what you can from a training perspective. Once you dial those things in, yes, BCAAs or supplements may be the next step. I do often use them with my female clients in that age range to help with muscle retention, energy and weight loss. Emailed you as well.
I’m 5’9 215lbs and I know that I am over weight for my height. Will this be good for me if I want to lose weight and tone…
Hi Kathy. BCAAs may be a tool you use but I would first really want to discuss your macros! Emailed you!
I recently ordered the watermelon BCAA and I must admit, I’ve noticed a difference! I’ve used the supplement for two weeks straight during each workout, which is everyday Monday through Friday. I’m closing in on 52, and although I don’t need to lose weight, I’ve noticed that it’s increasing my energy level during the afternoon. I focus on weight training and cardio for my workouts. My goal is not to gain muscle mass, but to maintain muscle tone and definition, especially as I age. I want to get ahead of the changes that are currently happening, and what the next years will bring as I age. I enjoy the flavor and have enjoyed the addition. I will be researching your creatine supplement next to see if I should add that as well.
Not only is that probably my favorite flavor BUT I’m so happy to hear you’re seeing the difference. When we’ve got that foundation built, little tweaks as our needs and goals change can be key!
Hey Cori. I’ve been following your posts for years and love your advice!
Im almost 55 and do Ironman triathlon. Number 6 coming up in 10 weeks. So lots of big training sessions, twice a day, 22-25 hours a week. So, fatigue is my friend. I’ve struggled a bit this year to hit the high intensity levels that I did last year, have struggled more with fatigue and have put on 5kgs that will not budge even with support from a local sports dietician. Last week I was diagnosed with hypothyroidism but my THA levels are 0.2 away from being able to take medication. Is this something I just need to accept or do you think there’s a way to break through the fatigue and fat 😆 ??
Honestly no…you don’t have to accept it. While there is only so much you can do from a dietary, and even training, perspective it does sound like with your training you aren’t fueling enough and as we get older our fueling needs to change because it becomes harder to build and retain lean muscle. Without seeing your exact diet I can’t recommend anything BUT I would LOVE to get that opportunity to work with you so you can even feel so well fueled for your race you PR! For that reason I’m putting my coaching application here: https://rsformula.com/apply1?sl=blogcomment
As a 75 year old,it is really hard to build muscle. I go to the gym 2-3 times per week. I am not a red meat eater and whey tends to bloat me really bad. I find aminos do help but wondering how many on a daily basis.
There are plant-based sources and things like fish and chicken and turkey that can get you all the protein you need. Not to mention eggs and even different types of protein powders besides whey….although if you don’t have a dairy intolerance you may want to see if it is the sweetener over the whey. In terms of the BCAAs I generally have a client take them once a day.
How many servings are in a tub of your BCAAs? I can’t find it in the additional information and the picture only shows the front side of the tub.
Thank you!
There are 50 servings per container 🙂