Scientific evidence of the benefits of BCAA

The article is provided by the site best.fit.

Branched-chain amino acids (BCAAs) (leucine, isoleucine, and valine) have been popular among experienced athletes for many years. However, the quality and effectiveness of the sports nutrition products available today significantly surpass those produced in the past.

Numerous studies confirm the important role of BCAAs in muscle recovery and growth by reducing catabolic processes. In particular, leucine is essential for protein synthesis. If you do not consume BCAAs, you significantly reduce your potential progress. They must be included in your diet since these amino acids are not synthesized by the body (unlike glutamine, arginine, and other non-essential amino acids).

Recent Research on the Benefits of BCAAs

The benefits of BCAAs are well-known. However, some useful properties have been discovered relatively recently. For example, there is now a suggestion that BCAAs increase strength during workouts and reduce muscle soreness afterward.

In a study published in the Journal of the International Society of Sports Nutrition in 2012, young healthy athletes were given 10 g of BCAAs in the morning and evening. The amino acid ratio was 2:1:1. On the eighth day of the study, an additional 10 g of BCAAs was taken before and after workouts. It was noted that the subjects experienced significantly reduced muscle soreness after workouts. Recovery and strength indicators also improved.

In a subsequent study in 2013, also published in the Journal of the International Society of Sports Nutrition, 36 untrained men consumed a sports supplement containing 3.2 g of BCAAs and 2 g of taurine three times a day for two weeks. They reported less fatigue from physical exertion. The subjects agreed that taking BCAAs before and after workouts reduced muscle tissue breakdown and improved recovery.

When and in what amounts should BCAAs be taken?

Taking BCAAs before workouts supplies your muscles with the necessary amino acids. When BCAAs, especially leucine, enter the bloodstream, protein breakdown processes are inhibited.

BCAAs also play an important role in glucose metabolism. They are needed to generate energy during gluconeogenesis. During your workout, your body uses glycogen stores as fuel. Consuming BCAAs before exercise causes your body to utilize stored carbohydrates more efficiently and also serves as an independent source of energy when glycogen stores are depleted. This way, the body will not resort to using existing muscle tissue as energy.

To maximize the effect of BCAAs, try taking 10 g of BCAAs along with 30 g of carbohydrates 30–60 minutes before your workout. It is preferable to use BCAAs in a 2:1:1 ratio. After strength training, drink an isolated or hydrolyzed protein that contains BCAAs, and consume a small amount of "fast" carbohydrates.