Branched-chain amino acids (BCAA)

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The addition of BCAA (Branched Chain Amino Acids) to the diet reduces the rates of protein breakdown and/or the release of "muscle" enzymes (which is an indicator of muscle cell damage). This effect is presumably achieved by establishing an anti-catabolic hormonal profile in the body. Theoretically, taking BCAA should reduce the impact of intense workouts on the breakdown of muscle proteins, thereby providing greater gains in muscle mass without fat. There is data supporting this hypothesis. For instance, Schena and colleagues report that taking BCAA (~10 g/day) for 21 days while hikers traversed mountain trails helped increase muscle mass by an average of 1.5%, while no increase was observed in the control group.

Bigard and colleagues report that BCAA intake helped minimize losses in muscle mass for individuals who trained in high-altitude conditions for 6 weeks. Finally, Candeloro and co-authors provide data indicating that taking BCAA (14 g/day) significantly increased muscle mass (1.3%) and grip strength (+8.1%) for untrained individuals.

In a recently published article, it was reported that participants taking 14 g of BCAA over 8 weeks of weight training experienced a greater increase in lean muscle mass compared to the group taking whey protein, as well as compared to the placebo group, which received a carbohydrate supplement.

Participants in the BCAA group, on average, gained 2 kg in body mass plus 4 kg of lean muscle mass. Participants in the protein group gained 1 kg in body mass plus 2 kg of lean muscle mass, while those in the carbohydrate group gained 1 kg and 1 kg, respectively. It is worth noting that this study was published only as a brief overview, was conducted in a gym setting, and has not yet been thoroughly examined by nutrition specialists.

The necessity for further research is evident; however, there is already confirmation that BCAA intake during training influences changes in body composition. BCAA – the path to supercompensation.

Here are some good and affordable options:

• DobromilFit BCAA (powder) - leucine 50%, isoleucine 25%, valine 25%
• Maxler Amino BCAA - leucine 25%, isoleucine 50%, valine 25%
• BioTech: BCAA 100% - leucine 50%, isoleucine 25%, valine 25%
• Ultimate Nutrition BCAA Powder 12000 - leucine 50%, isoleucine 25%, valine 25%

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