Whether you’re new to the gym or a seasoned veteran, you’ve undoubtedly learned about sports supplements. Regarding sports supplements, branched-chain amino acids (BCAAs), creatine, and protein powders are usually the top three best-selling products on the market.
Given that, BCAAs must play a major role in protein synthesis, right?
Wait to jump to conclusions! If you’re interested in delving into the science behind BCAAs and figuring out “Are BCAAs worth it?” read on!

What Are BCAAs?

We must eat nine of the 22 amino acids that make up proteins because our bodies can’t make them independently. What these three important amino acids have in common is a type of side-branched chain known as branched-chain amino acids, or BCAAs. 

BCAAs is a collective name for three amino acids: 

• Leucine
• Isoleucine
• Valine

BCAAs comprise 35–40% of the amino acids in the body but only 14–18% of the amino acids in muscles. Unlike other necessary amino acids, most BCAAs are broken down in skeletal muscle. 

This makes them very important for controlling muscle growth. Strength training makes the breakdown of BCAAs happen faster. 

Principle of muscle building

The body’s cells renew daily. Every day, billions of cells die, and billions more proliferate. Muscle cells are the same. Daily, some muscle breaks down, and some rebuild. This is called protein turnover.

Protein synthesis is the name for this process. Protein breakdown (muscle loss) and protein production (muscle repair) are parts of protein replacement. For an average person, only around 3% of protein renews daily. Since the same amount of protein is broken down and rebuilt daily, muscle mass stays the same.

If a person wants to build muscle, they need to make more protein each day than break down. What “muscle gain” is equal to is the difference between “protein synthesis” and “protein breakdown.”

By breaking down into amino acids, protein can help you get stronger. Muscle cells absorb these amino acids from the bloodstream. 

BCAAs content in food

Foods containing high-quality proteins usually also contain branched-chain amino acids:

• Whey protein contains about 25%
• lean meat of animal type contains about 18%
• Dairy products such as cheese and cheese contain about 7-13%
• Legumes contain about 5%
• nuts contain about 2%

Why take a supplement when you can get BCAAs from an ordinary diet? Because it is difficult to consume at least 3 grams of leucine, the smallest need for mTOR activation and maximizing muscle protein synthesis rates, in everyday foods.

Benefits Of BCAAs Supplementation

1. Helps muscle growth

Speeds up the protein-making process after working out, which helps muscles get bigger.

Lowers protein breakdown while you lose fat, which helps you keep your muscle.

Much research has shown that when BCAAs enter the body, the protein production rate speeds up, and the rate of protein breakdown slows down. Still, leucine is the main amino acid that speeds up the process of protein production.

 Leucine activates the mTOR signaling system. This is a key process that controls when cells start making proteins.

2. Enhancement of athletic performance

2.1.reducing fatigue (mainly valine plays a role)

A neurotransmitter called serotonin connects to fatigue. When the brain experiences elevated levels of serotonin, fatigue sets in more. Tryptophan converts into serotonin upon entering the brain. Tryptophan in the blood and BCAAs compete to enter the brain.

When you work out, your body uses fewer BCAAs, allowing more serotonin into your brain. This extra tryptophan turns into serotonin, which makes you tired.

Yet, taking BCAA tablets raises the amount of BCAA in the blood, which limits the amount of tryptophan that can get into the brain. As a result, less serotonin is made, which makes you feel less tired.

2.2.Provide energy for training

During resistance exercise, the use of BCAAs will increase by 2~3 times. Supplementing with BCAAs provides more energy, allowing training to last longer.

Also, studies have shown that fats and carbohydrates are increased 10–20 times during exercise. This means that you should add carbohydrates to your diet to have more energy for training (and train longer). Also, supplementing with carbohydrates can reduce the use of BCAAs.

3. Speed up post-training recovery

3.1. Reduce delayed onset soreness and muscle damage

Muscle damage from exercise worsens over time; the more damage there is, the worse the pain. The amount of Creatine Kinase and Myoglobin in the blood shows that muscles are hurt. 

Taking BCAAs as a supplement can lower the amount of Creatine Kinase or Myoglobin in the blood, which can help heal damaged muscles and ease pain.

3.2. Accelerated protein synthesis after training (mainly leucine plays a role)

Many studies from 2000, 2001, and 2010 found that strength training could increase the rate of protein production for at least 24 hours. Branched-chain amino acids help the body make more protein when taken before power training instead of after.

4. Promote fat metabolism and reduce body fat percentage (mainly due to the effect of isoleucine)

Isoleucine can turn on a special receptor called PPAR, which raises the activity of genes that help the body burn fat. This can make the body burn more fat and stop storing fat, lowering body fat.

Are BCAAs Worth It?

Sure!

The question of whether BCAAs are worth it depends on your individual dietary needs, fitness goals, and health.

• Many foods, like lean meats, cheese, and vegetables, contain good proteins that your body needs. This means that you already get enough BCAAs from your food. You may not need a BCAA booster.
• In the same way, your body might not need the extra BCAAs vitamins you give you if you’re not doing high-intensity or endurance workouts.
• In contrast, BCAA pills might be helpful for people who have trouble getting enough protein or for athletes who train hard.
• Also, it’s important to know that BCAA vitamins are usually safe for most people, but they can cause problems with some medicines or health conditions. Because of this, it’s always a good idea to talk to a doctor before starting a new vitamin plan.

Finally, everyone should decide whether BCAAs are worth it based on their wants, goals, and medical advice.

Tips For Consuming BCAAs

1. Branched-chain amino acids are generally recommended to be supplemented with about 5 grams daily and can be used anytime. However, for best absorption, they can generally be taken half an hour before the start of a workout or half an hour after the end of a workout.
2. BCAAs will work better when taken with protein powder. Another thing to note is that people with diabetes or pregnant women should not take it. It is also important to note that you should not be dehydrated.
3. For people who exercise, leucine is the most valuable amino acid, so when you ingest BCAAs, the ratio of leucine, isoleucine, and valine should be guaranteed at 2:1:1. This means that if you take 6g of BCAAs, 3g of leucine, 1.5g of isoleucine, and 1.5g of valine is the best choice. Of course, if you take back after a workout, you can increase the leucine ratio to 3:1:1.