The abbreviation BCAA refers to the English term Branched-Chain Amino Acids. These are branched-chain amino acids, which include leucine, isoleucine, and valine. The organic protein compounds cannot be produced by the organism itself, therefore the body relies on external supply. BCAAs are particularly well-known in the strength sports scene, as the amino acids promote the supply and building of muscles. However, BCAAs also play an important role in wound healing and metabolism. Last but not least, effects on the aging process and weight loss are also being discussed.

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Table of Contents

BCAA - an important component of the body

BCAAs - they are an important building material for body cells and support muscle building with their insulinogenic effect.This supports the organism in the production of the anabolic hormone insulin, regardless of carbohydrate intake.

By the way: Approximately 35% of the proteins capable of actively contracting consist in the muscles of branched-chain amino acids.

BCAA – First Aid for Energy Loss

In energy production, muscle cells rely on adenosine triphosphate. However, this body's own energy reserve does not last long, as it is depleted after just a few seconds. The body then resorts to glucose and fat to obtain more adenosine triphosphate. This is where the mitochondria, the power plants of the cells, come into play. They are needed for the breakdown into adenosine triphosphate. 

The necessary carbohydrate stores can, however, be depleted due to long fasting periods, low-carbohydrate diet concepts, or intense training sessions. As a result, the fat storage in the blood and the glucose level appear low. The organism specifically counteracts this by using its own muscle amino acids to generate energy. Although the body can store carbohydrates as fat, it is not able to derive carbohydrates from fatty acids. Therefore, proteins play an important role, as the organism can utilize them for carbohydrate production.

If the body does not have sufficient carbohydrates available, it relies on fats and proteins for energy production. BCAAs serve as an emergency reserve, which becomes particularly important when glucose levels are low and carbohydrates are depleted.

BCAA - Timing of intake is crucial

During intense training sessions, the body experiences a loss of amino acids. The same applies to the post-training period. The body also requires amino acids for the anabolic recovery process during this time. Individuals who heavily tax their bodies through training quickly lose significant amounts of leucine, isoleucine, and valine. Therefore, the body benefits from a rapid replenishment of these reserves to achieve positive effects in muscle building.

When taken after training, amino acids can stimulate the release of the hormone insulin. Insulin provides the body with energy by transporting sugar into the muscle cells.

Therefore, the recommendation is: BCAA should be taken immediately after training to achieve the maximum effect.

BCAA - also usable in endurance sports?

Even though branched-chain amino acids are primarily associated with strength training, BCAA can also contribute to endurance sports. Since they are mainly active in the muscles and support energy supply, endurance athletes often rely on corresponding dietary supplements. The difference can be noticeable at the end of a race, for example, when athletes still have sufficient energy after taking them. BCAA can thus be used to have a positive influence on endurance performance and overall capability.

Endurance athletes can take a corresponding supplement before and after exertion. However, it is important for them that the intake should be irregular and in adjusted dosages to ensure that urea levels do not become too high.

BCAA - Effects and Studies

In light of the current research situation, it is clear: The extent to which BCAA have therapeutic benefits and how the amino acids support athletes requires more studies. Initial important indications are provided by the scientific investigations mentioned.

BCAA and Muscle Building 

Bodybuilders primarily rely on the amino acids to promote muscle growth. A study from 2016 found positive effects following the administration of supplements.Thus, the increase in strength and the loss of fat could be influenced more strongly under an 8-week strength training program than with protein drinks. Jim Stoppani, Timothy Scheett, James Pena, Chuck Rudolph and Derek Charlebois, Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss, J Int Soc Sports Nutr. 2009; 6(Suppl 1): P1. PMCID: PMC3313152 The substitution with BCAA could also achieve successes in the prevention of muscle injuries. Furthermore, fatigue could be delayed, which contributed to enhanced performance. Dong-Hee Kim, Seok-Hwan Kim, Woo-Seok Jeong, and Ha-Yan Lee Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances J Exerc Nutrition Biochem. 2013 Dec; 17(4): 169–180.PMCID: PMC4241904 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241904/

BCAA in the Fight Against Muscle Loss

A loss of muscle can occur when individuals follow a calorie-restricted diet while simultaneously engaging in exercise. In a scientific study involving 17 trained strength athletes, 9 of them received a dietary supplement containing BCAA. The observations showed that this indeed helped counteract muscle loss. This effect also prevented a decline in performance. Dudgeon WD, Kelley EP, Scheett TP. In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. J Int Soc Sports Nutr. 2016 Jan 5;13:1. doi: 10.1186/s12970-015-0112-9. eCollection 2016., PubMed PMID: 26733764, PMCID: PMC4700774 https://www.ncbi.nlm.nih.gov/pubmed/?term=In+a+single-blind%2C+matched+group+design%3A+branched-chain+amino+acid+supplementation+and+resistance+training+maintains+lean+body+mass+during+a+caloric+restricted+diet

BCAA for accelerated muscle recovery

Whether BCAA can have a positive effect on muscle recovery remains controversial. Some studies demonstrate the positive effect on muscle recovery after training sessions Rowlands DS, Nelson AR, Phillips SM, Faulkner JA, Clarke J, Burd NA, Moore D, Stellingwerff T., Protein-leucine fed dose effects on muscle protein synthesis after endurance exercise. Med Sci Sports Exerc. 2015 Mar;47(3):547-55., PubMed PMID: 25026454  and Gee TI, Deniel S., Branched-chain amino acid supplementation attenuates a decrease in power-producing ability following acute strength training. J Sports Med Phys Fitness.2016 Dec;56(12):1511-1517, PubMed PMID:  26853239 https://www.ncbi.nlm.nih.gov/pubmed/26853239

Authors who have created review articles therefore derive the thesis that corresponding dietary supplements with BCAAs do not have an immediate effect on performance but can achieve a positive effect after training. Negro M, Giardina S, Marzani B, Marzatico F., Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system., J Sports Med Phys Fitness. 2008 Sep;48(3):347-51., PubMed PMID: 18974721 https://www.ncbi.nlm.nih.gov/pubmed/18974721  

BCAAs and their effect on aging signs

In particular, people who engage in little or no physical activity lose muscle mass as they age. This is because the aging process impairs the body's ability to synthesize proteins effectively.A diet that is too low in protein can hinder the maintenance of muscle mass. Various studies have addressed the question of whether BCAAs, particularly leucine, can delay muscle loss and support performance as one ages. Initial evidence comes from relevant research Valerio A, D’Antona G, Nisoli E. Branched-chain amino acids, mitochondrial biogenesis, and healthspan: an evolutionary perspective. Aging (Albany NY). 2011 May;3(5):464-78. PubMed PMID: 21566257 PMCID: PMC3156598 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156598/

Lack of physical activity is a significant risk factor for muscle loss. Due to aging and existing illnesses, people often cannot move sufficiently or are even confined to bed rest. Here too, scientific studies have analyzed whether leucine could be helpful in these situations.In a study, individuals in middle age were instructed to undergo a 14-day bed rest. In regard to a short time frame, there were indications that leucine can have positive effects. Kirk L English, Joni A Mettler, Jennifer B Ellison, Madonna M Mamerow, Emily Arentson-Lantz, James M Pattarini, Robert Ploutz-Snyder, Melinda Sheffield-Moore, and Douglas Paddon-Jones, Leucine partially protects muscle mass and function during bed rest in middle-aged adults, Am J Clin Nutr. 2016 Feb; 103(2): 465–473. PubMed PMCID: PMC4733256 https://www.ncbi.nlm.nih.gov/pubmed/26718415

Is BCAA suitable for weight loss? 

Positive effects can be achieved with BCAA, as seemingly with Ashwagandha, in weight reduction. This is because BCAA are capable of stimulating T3.T3 is a metabolic hormone that is mentioned in connection with fat burning and positively influences protein synthesis in the muscles. This results in an anabolic effect. When taken, BCAAs can lead to the stimulation of the metabolic hormone T3, thereby boosting metabolism. Here, the amino acid leucine plays a special role, as it stimulates the release of leptin in fat cells.

Did you know?

The level of leptin in the body depends on the amount of body fat. The greater the body fat percentage, the higher the leptin concentration. Therefore, individuals who reduce their body weight also have an adjusted leptin level. Due to this adjustment, the body feels hunger and is thus prompted to consume calories.Since leucine can activate leptin, feelings of hunger can be reduced, allowing the metabolism to remain active even with a low amount of body fat.

Studies are also addressing the question of whether branched-chain amino acids can be used preventively to avoid overweight. This thesis is supported by a study conducted in 2010. The focus of the investigation was on middle-aged individuals from East Asia and Europe. It was found that there is a correlation between body mass index and the supply of BCAA. Qin LQ, Xun P, Bujnowski D, Daviglus ML, Van Horn L, Stamler J, He K; INTERMAP Cooperative Research Group. Higher branched-chain amino acid intake is associated with a lower prevalence of being overweight or obese in middle-aged East Asian and Western adults. J Nutr. 2011 Feb;141(2):249-54., PMID: 21169225, PMCID: PMC3021443 https://www.ncbi.nlm.nih.gov/pubmed/21169225

BCAA during the diet 

During a diet, the organism is provided with a reduced amount of nutrients. As a result, the body is stimulated to burn carbohydrates and fat, which supports the weight loss process. However, amino acids are needed for energy supply. The body can benefit from additional intake of BCAA during a diet, as this could counteract muscle breakdown. People primarily consume the amino acid leucine during a diet. By supplying it externally, the body has a valuable energy source even during times of reduced nutrient intake. If enough amino acids are consumed, the body's own muscle protein is preserved.

BCAA and Liver Health 

Like Maca, amino acids are believed to optimize liver health. BCAA can support the liver in regeneration processes, prevent liver cancer, and improve the overall health condition of the affected individuals, according to this assumption. In fact, branched-chain amino acids have been shown to improve albumin production in studies. This is important because, in liver cirrhosis, the organ produces insufficient albumin. Affected individuals may then suffer from fluid accumulation in the tissues and abdominal cavity. In the course of the investigations, BCAA were able to stimulate albumin production. Takaguchi K, Moriwaki H, Doyama H, Iida M, Yagura M, Shimada N, Kang M, Yamada H, Kumada H.,  Effects of branched-chain amino acid granules on serum albumin level and prognosis are dependent on treatment adherence in patients with liver cirrhosis. Hepatol Res. 2013 May;43(5):459-66.PMID: 23046471 PMCID: PMC3708103 https://www.ncbi.nlm.nih.gov/pubmed/23046471

In the case of fatty liver hepatitis, the administration of BCAA could also prove to be beneficial. In an experiment, rats were given BCAA while on a high-fat diet. This resulted in improved arterial blood flow and reduced portal vein pressure. Fat deposits were also positively influenced. Li T, Geng L, Chen X, Miskowiec M, Li X, Dong B. Branched-chain amino acids alleviate nonalcoholic steatohepatitis in rats. Appl Physiol Nutr Metab. 2013 Aug;38(8):836-43. PMID: 23855271 https://www.ncbi.nlm.nih.gov/pubmed/23855271

BCAA in injuries

An increased protein catabolism can occur as a result of sepsis (blood poisoning), burns, or trauma. Here too, studies are being conducted to determine whether BCAA could have a positive effect on injuries.

In a study, BCAA was administered after surgical procedures. According to the study results, this optimized the nitrogen balance in the organism, which indicates a low stress level. Cerra FB, Mazuski J, Teasley K, Nuwer N, Lysne J, Shronts E, Konstantinides F. Nitrogen retention in critically ill patients is proportional to the branched chain amino acid load. Crit Care Med. 1983 Oct;11(10):775-8. PubMed PMID: 6413133 https://www.ncbi.nlm.nih.gov/pubmed/6413133

In another scientific investigation, evidence was gathered that BCAA can apparently optimize cognitive functions in individuals after a mild traumatic brain injury. Aquilani R, Iadarola P, Contardi A, Boselli M, Verri M, Pastoris O, Boschi F, Arcidiaco P, Viglio S. Branched-chain amino acids enhance the cognitive recovery of patients with severe traumatic brain injury. Arch Phys Med Rehabil.2005 Sep;86(9):1729-35. PubMed PMID: 16181934 https://www.ncbi.nlm.nih.gov/pubmed/16181934  

BCAA - the mix makes the difference

The body can benefit from the maximum effectiveness of BCAAs when the amino acids are taken together and not individually. The latter can lead to an imbalance in the body, increasing the risk of protein synthesis breaking down. Each amino acid has a unique mechanism of action.

• Leucine is a component of glucose formation.
• Isoleucine stimulates insulin production and ensures a balanced nitrogen balance in the body.
• Valine supports the uptake of amino acids into the muscles and regulates blood sugar levels.

BCAA – Dosage

Users should pay attention to the recommended intake amount, with body weight and training goals providing a rough guideline. Scientific studies have determined a daily requirement of approximately 42-48 mg per kilogram of body weight for isoleucine. For individuals engaging in sports, the recommendation is to consume 5-20 g of BCAA daily. The following mixture should be used: two parts leucine and one part each of valine and isoleucine. More than 50 g of BCAA should not be taken daily in the form of dietary supplements.

What is better, powder or capsules?

BCAA is available in the form of capsules or powder. It should be noted that powder allows for faster availability in the body. This way, muscle cells can benefit from the amino acids more quickly.Athletes often rely on the powder to avoid consuming extra calories. Additionally, the intake of BCAA powder is very versatile. Various drinks and foods can be enhanced with it. However, capsules generally contain a higher content of BCAAs. This is likely because flavoring agents are also processed in the powdered variant.

BCAA – Side Effects

If users adhere to the recommended daily dose, side effects are not to be expected. The calculation of the requirement is based on how many amino acids are already consumed through food. Even though the amino acids are considered well-tolerated, the maximum dose of 50 g of BCAAs should not be exceeded. In rare cases, increased hair growth has been observed with a higher intake of BCAAs. 

BCAA Test and Buy 

As always, it is important for users to compare. Manufacturers have chosen different compositions for their dietary supplements. However, a BCAA test revealed that the ingredients did not always match the information on the packaging. Many of the products contained less isoleucine than stated. Deviations were also observed with the other amino acids leucine and valine. Traces of heavy metals were also found, but these corresponded to only a minimal burden and were well below the concerning threshold. Users are well advised to carefully study the ingredients of the selected dietary supplement. Ideally, users should choose a product from a trusted retailer to avoid unwanted ingredients.

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