Branched chain amino acids (BCAAs) have gained popularity among regular gym-goers, bodybuilders and athletes. In 2022, the BCAA supplement market was valued at around £1 billion and is estimated to reach £1.95 billion by the end of 2032. But, are they effective and worth the hype?
What are BCAAs?
Amino acids are the building blocks of protein - an essential macronutrient required for many bodily processes, notably muscle growth and repair. There are 20 amino acids in total, and 9 of these are essential, meaning they are not produced by the body and we have to get them through our diet.
Of the 9 essential amino acids (EAA), three of these, leucine, isoleucine, and valine; have a branched side chain and are termed branched-chain amino acids. BCAAs have unique properties that make them important for muscle protein metabolism. Leucine, in particular, plays a key role in muscle protein synthesis (MPS).
Food sources
BCAAs, along with all EAA, can be found in high-quality protein sources such as:
meat, poultry and fish
eggs
dairy products, such as milk and cheese
soy products, such as tofu and tempeh
legumes, including beans, peas, and lentils
nuts and seeds
Effects on performance
BCAA supplement use is based on the concept that BCAAs appear rapidly in the bloodstream, expose muscles to high concentrations and stimulate MPS. However, most of the studies supporting this hypothesis have been conducted in rats. Human studies show that BCAA supplements have minimal impact on strength-related performance and have negligible effects on body composition. (1)
Provided that daily total protein intake requirements are met, there are no benefits from consuming additional BCAAs as building muscle requires all EAA. Therefore, individuals seeking to optimise performance and body composition should focus on consuming enough daily protein (1.4-2g per kg of bodyweight per day) from protein sources containing EAA. (2,3)
Studies do show, however, that BCAA supplements can reduce muscle soreness and muscle damage, particularly in well trainings athletes doing resistance/strength training. (4) These benefits are seen if muscle damage is low to moderate and BCAA supplement intake is >200mg/kg/day for >10 days. (5) Evidence on the effects on muscle soreness among endurance athletes is inconsistent.
Summary
BCAA supplements have no impact on strength-related performance, however they can help to reduce muscle soreness and damage if doing strength training.
It is best to focus on reaching total protein intake requirements and to obtain all essential amino acids from high-quality protein foods.
References
Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H. Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review. Nutrients. 2022 Sep 27;14(19):4002.
Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., … Phillips, S.M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
Doma K., Singh U., Boullosa D., Connor J.D. The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: A systematic review and meta-analysis. Appl. Physiol. Nutr. Metab. 2021;46:1303–1313.
Fouré, A., & Bendahan, D. (2017). Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? A systematic review. Nutrients, 9(10), 1047.
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