What are branched-chain amino acids?
Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are often used by athletes and bodybuilders to help promote muscle growth and recovery.
BCAAs are thought to be especially beneficial for athletes because they can be metabolized directly by the muscles, unlike other types of amino acids which must first be converted by the liver. This means that BCAAs can be used more quickly by the muscles for energy and recovery.
In addition to promoting muscle growth and recovery, BCAAs may also help to limit muscle breakdown during exercise and improve endurance. Some research has also suggested that BCAAs may help to reduce fatigue and improve cognitive function.
While BCAA supplements are generally considered safe, side effects can include nausea, vomiting, headache and fatigue. People with liver or kidney disease should speak to their doctor before taking BCAA supplements.
Health Benefits
Muscle Growth and Recovery
BCAAs are thought to be especially beneficial for athletes because they can be metabolized directly by the muscles, unlike other types of amino acids which must first be converted by the liver. This means that BCAAs can be used more quickly by the muscles for energy and recovery.
In addition to promoting muscle growth and recovery, BCAAs may also help to limit muscle breakdown during exercise and improve endurance. Some research has also suggested that BCAAs may help to reduce fatigue and improve cognitive function.
Fatigue Reduction
While more research is needed, some studies have suggested that BCAA supplements may help to reduce fatigue. One study found that BCAA supplementation improved mental fatigue in people who were sleep-deprived.
Another study found that BCAA supplements improved physical fatigue in athletes. BCAAs may help to reduce fatigue by reducing the levels of serotonin, a hormone that is associated with fatigue, in the brain.
Cognitive Function
BCAAs have also been shown to improve cognitive function. One study found that BCAA supplementation improved memory and reaction time in people with Alzheimer’s disease.
Other studies have found that BCAA supplementation can improve cognitive function in healthy adults. BCAAs may improve cognitive function by increasing levels of neurotransmitters, such as dopamine and noradrenaline, in the brain.
Side Effects
Nausea, vomiting, headache and fatigue are some of the most common side effects of BCAA supplements. People with liver or kidney disease should speak to their doctor before taking BCAA supplements.
Pregnant women and children should also avoid taking BCAA supplements. BCAAs are thought to be safe in general, but more research is needed to determine the long-term safety of supplementation.
Dosage and Preparation
BCAA supplements are typically taken in powder form, which can be mixed with water or juice. They are also available in capsule form.
The recommended dose of BCAAs depends on your age, sex and activity level. For example, the average adult male needs about 2 grams per day and the average adult female needs about 1.6 grams per day. Athletes and bodybuilders may need up to 10 grams per day.
It’s generally recommended that you take BCAA supplements before or after exercise. You can also spread your dose out throughout the day.
If you’re taking a powder supplement, make sure to mix it well and drink it right away. BCAA capsules can be taken with or without food.
Pharmacokinetics
The pharmacokinetics of BCAAs have not been well studied. However, it’s thought that they are absorbed from the gut and then metabolized by the liver.
BCAAs are thought to be broken down into their constituent amino acids, which can then be used for protein synthesis or energy production. BCAAs are also thought to be excreted in the urine.
It’s unclear how long BCAAs stay in the body. However, one study found that BCAA levels peaked in the blood about two hours after supplementation and remained elevated for up to six hours.
Interactions
BCAA supplements may interact with certain medications, such as those used to treat diabetes or high cholesterol. Therefore, it’s important to speak to your doctor before taking BCAA supplements.
BCAAs may also interact with other supplements, such as caffeine. Therefore, it’s important to read the label carefully and follow the recommended dosage.
