BCAA: Health Benefits, Usage and Dosage

Amino acids are organic compounds that combine to form proteins. There are 20 that make up the body’s different proteins, 9 of which are considered essential as the body cannot produce them by itself. This means that you have to get them through your diet.

BCAAs (branched-chain amino acids) are three of these 9 essential amino acids, called leucine, isoleucine and valine. ‘Branched-chain’ refers to the chemical structures of BCAAs which are found naturally in foods such as meat, eggs and dairy products. 

Key benefits of BCAAs

Increase muscle growth

BCAA supplements are really popular among those looking to gain muscle mass, as leucine stimulates muscle protein synthesis which is the process in which muscles grow. 

One study showed a 22% increase in muscle protein synthesis in participants who supplemented BCAA following resistance training versus those who didn’t. 

Decreased DOMS

Research shows that BCAAs can help reduce muscle damage, which in turn reduces the length and intensity of DOMS. They can also decrease protein breakdown during exercise and also decrease levels of creatine kinase, which indicates muscle damage. 

If you’re wanting to help reduce recovery time after exercise and prepare more effectively to train or race again soon, supplementing with BCAAs could be a great option. 

Prevent muscle breakdown

BCAAs may help prevent muscle wastage, which is key when it comes to reducing muscle breakdown in the elderly or those who are experiencing muscle wastage as a result of other conditions. 

Several studies report that BCAAs can prevent muscle protein breakdown, keeping you active for longer and improving quality of life. 

Reduce exercise-induced fatigue 

During exercise, your muscles use BCAAs to fuel movement, meaning that levels in your blood decrease. As a result, this leads to the increase of the essential amino acids tryptophan in your brain, which is then converted into serotonin. This is the chemical often nicknamed the ‘happy hormone’ but it is said to contribute to the onset of fatigue during exercise. 

As a result, maintaining levels of BCAAs in your blood and reducing the production of tryptophan can help improve mental clarity and focus during exercise, which is a great way to improve and sustain levels of performance.

Usage and dosage of BCAAs

Who should use BCAAs?

BCAAs are good for:

• Men and women who are serious trainers
• Athletes looking to supplement a high protein diet with maximum effect
• Before, during or after endurance exercise 
• Athletes looking to improve strength and endurance
• Those in a cutting phase

BCAA are best used before, during and after exercise for maximum effect. You can supplement BCAAs alongside whey protein as they are highly complementary and can boost your post workout results.

Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.