What is Bcaa and what does it do? How to use? Is it harmful?
BCAA (Leucine, Isoleucine and Valine) Amino Acid Chain
BCAA, which is frequently heard by those who do sports regularly and are routinely interested in exercises that will support muscle development, refers to a type of amino acid chain . BCAA, which is preferred to support muscle development while doing sports, can also offer various benefits for health; However, research on this subject is limited and more resources are needed.
This content, which we, as the Yummy Recipes editorial team, prepared with the help of scientific sources, provides you with answers to frequently asked questions such as what BCAA is, what it does and how it is used. If you are wondering what the important information is about BCAA supplements, which can be effective in protecting general body health, developing muscle mass and improving exercise quality, you can review the information in this content.
What are BCAAs?
BCAA is the abbreviation of the phrase “Branched- Chain Amino Acids” . It is used under the name BCAA in sources where health, nutrition and nutritional supplements are mentioned. It consists of 3 basic essential amino acids, expressed as leucine, isoleucine and valine .
It covers an average of 30-40% of the amino acids that make up the muscles in the human body. BCAA constitutes approximately 14-18% of the amino acids in muscle tissue . These essential amino acids cannot be synthesized by the human body. Therefore, it must be taken externally as a supplement to see its benefits . However, BCAA support can be obtained with the help of foods.
BCAA is quickly absorbed in the body. Once in the body, it is used directly by muscle tissue. There is an important factor in its direct use by the muscle. This is the ability of BCAAs to reach the muscle directly without being broken down by the liver. BCAA reaching the muscle is very important in muscle protein synthesis and muscle development.
BCAA supplements , which athletes and those who want to increase muscle mass begin to use with medical supervision, help increase both muscle development and exercise performance. In short, it is an effective supplement that supports muscle development.
- Leucine: It is effective in muscle protein synthesis and growth.
- Isoleucine: Helps energy production and fat burning.
- Valine: It facilitates the regulation of nervous system functions.
Leucine
Leucine triggers muscle protein synthesis. Leucine promotes muscle development and repair by activating the mTOR (mammalian target of rapamycin) pathway. Because of this feature, it is very valuable for athletes and people involved in bodybuilding. In addition, leucine regulates blood sugar levels; provides energy to the body. The highest concentrations of leucine in foods are found in meat, fish, dairy products and legumes.
Isoleucine (Isoleucine)
Isoleucine contributes to muscle protein synthesis and energy metabolism. This amino acid increases glucose uptake and utilization to provide energy to muscle tissue. Isoleucine also supports the body’s hemoglobin production and increases oxygen carrying capacity.
This can increase the endurance and performance of muscles, especially during intense physical activities. Isoleucine is abundant in protein-rich foods such as meat, fish, eggs, soy and some seeds .
Valine (Valine)
Valine is important for muscle metabolism, tissue repair and muscle development. Valine plays an important role in energy production and increasing muscle endurance . It is also necessary for the proper functioning of the central nervous system and supporting cognitive functions.
Valine helps maintain the body’s nitrogen balance and may reduce muscle fatigue. Foods rich in valine include milk, meat, grains, mushrooms, peanuts and soy products .
| BCAA Amino Acid | Mission | Foods Found in |
|---|---|---|
| Leucine | It triggers muscle protein synthesis. It activates the mTOR pathway. It regulates blood sugar levels. It plays a role in energy production. | Meat, fish, milk and dairy products, legumes |
| Isoleucine (Isoleucine) | It supports energy metabolism. It increases glucose uptake and utilization. It supports hemoglobin production. Increases muscle endurance. | Meat, fish, eggs, soy, seeds |
| Valine (Valine) | It supports muscle metabolism and development. It plays a role in energy production. It reduces muscle fatigue. Supports central nervous system functions. | Dairy, meat, grains, mushrooms, peanuts, soy products |
What Does BCAA Do?
- Increases muscle mass.
- It relieves joint and muscle pain.
- It balances blood sugar.
- Provides appetite and weight control.
- It helps strengthen the immune system.
- It can prevent fatigue during exercise.
- It can protect liver health.
- It supports the increase of beneficial hormones.
Increases Muscle Mass
BCAAs, especially leucine, can prevent muscle protein breakdown by stimulating protein synthesis. Thus, it increases muscle protein synthesis more easily. The formation of new muscle cells and the development of existing muscle mass are provided by BCAA. BCAAs may also promote muscle hypertrophy (growth) by increasing the release of insulin-like growth factor-1 (IGF-1) .
Muscle Mass and Muscle Protein Synthesis
Source: Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery. nutrition 2017.
Results: BCAA supplementation significantly increased muscle hypertrophy (growth) and muscle protein synthesis.
Relieves Joint and Muscle Pains
BCAA can reduce post-workout muscle damage and inflammation, which many people experience. With this feature, it relieves the perception of pain. BCAAs are also a supplement that helps prevent muscle loss . Therefore, it is a component that helps maintain joint and muscle health.
Balances Blood Sugar
BCAAs may reduce insulin resistance. With this feature, it can improve blood sugar control . It can prevent the drop in blood sugar after exercise and also balance blood sugar during the day. BCAA, which helps balance blood sugar, may also reduce the risk of metabolic disorders such as type 2 diabetes. The liver performs this task by reducing gluconeogenesis, that is, the production of new glucose .
May Control Appetite and Weight
BCAAs, which increase the release of satiety hormones such as leptin and peptide YY , help control and balance appetite. It also stimulates fat burning by increasing the oxidation rate of fatty acids. Thus, BCAA intake supported by sports can provide weight control in people.
Helps Strengthen the Immune System
BCAAs, which can improve the functions of immune cells such as lymphocytes, neutrophils and macrophages , contribute to strengthening the immune system in people. With this feature, body resistance is protected against diseases and fatigue.
Immune System and Inflammation
Source: Branched-chain amino acids and immunity: what do we know? Nutrients 2020.
Results: This study showed that BCAA intake reduces the inflammatory response by improving the functions of immune cells.
May Prevent Fatigue During Exercise
BCAAs, which can maintain the balance of neurotransmitters such as serotonin and dopamine in the central nervous system , can prevent fatigue during exercise. It balances the use of energy while exercising and can increase body endurance.
Exercise Performance and Fatigue
Source: Branched-chain amino acid supplementation and exercise performance. Nutrients 2017.
Results: This study showed that BCAA supplementation reduced perceived fatigue during exercise and improved exercise performance.
May Protect Liver Health
BCAA, which meets some of the daily protein needs, is important in protecting liver health. BCAA, which can improve liver functions, also has protective properties against organ damage. Its effects can be seen when taken as a supplement in diseases that develop due to excessive drug use.
Supports the Increase of Beneficial Hormones
Regular intake of BCAAs helps increase beneficial hormones and can balance hormones. Growth hormone is an effective component in the release of anabolic hormones such as testosterone and insulin-like growth factor-1 (IGF-1) . Hormones necessary for muscle development, improvement of body composition and maintenance of general health can be improved thanks to BCAA intake.
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
How to Use BCAA?
BCAA can be used before, during or after training . It improves performance quality and increases energy level. It improves your efficiency from exercise. Since BCAA is a supplement, not a medicine, there are criteria you should pay attention to when using it. You should consult a doctor and review your general health condition. When using the supplement, you need to pay attention to the dosage and timing of use.
The recommended BCAA dosage for men and women is different. Let’s talk about information that will give you ideas for BCAA use .
- BCAA supplements can be consumed in powder form by mixing them with water.
- With regular use, the effects can be observed after 1-2 weeks.
- For BCAA intake, it can be preferred before and after training .
- It is used 30 minutes before training during the day for energy intake.
- It is used 30 minutes after training to help the body recover and increase muscle mass .
- An average consumption of 5 grams is recommended depending on the BCAA formula you prefer . Dosage may vary depending on training type, age, weight and metabolic rate.
- Up to a maximum of 144 mg of BCAA per kilogram per day can be taken with doctor’s approval.
- According to some BCAA formulas, it is recommended that men take a minimum of 12 grams of BCAA and women take 9 grams of BCAA during the day.
- Daily protein intake can be taken into consideration to get the recommended dose of BCAA.
- BCAA supplements in powder form are mixed with the recommended amount of water and consumed before or after exercise.
When to Drink BCAA?
According to the recommendations of sports trainers and health experts, BCAA can be used before, during or after sports. BCAA supplements are generally taken within 15-30 minutes before training . It is recommended to take it within 30-60 minutes after exercise to continue muscle repair .
It can be consumed in its mixed form with water during sports, regardless of weight, cardio or conditioning exercise . There are studies showing that it can increase the number or efficiency of exercise.
Since excessive intake of BCAA may cause various side effects, it is recommended to consume and use it under expert supervision.
BCAA Harms and Side Effects
BCAA can become harmful when taken with other nutritional supplements at wrong timing and uncontrolled dosage. Therefore, it is recommended to get a doctor’s opinion before starting the supplement .
BCAA damages can occur as follows:
- Branched-chain amino acids can cause depression when they compete with tryptophan at the brain’s border.
- When you exceed the daily intake, it can cause the kidneys to become tired and overworked.
- Long-term intake of high doses of BCAAs may disrupt the balance of other amino acids.
- People with risky kidney and liver health may be affected by BCAAs in a shorter time.
- Since clear data are not available regarding safe use during pregnancy and breastfeeding , it is recommended to consult the doctor who is monitoring the pregnancy.
- Taking it simultaneously with medications such as antidepressants and blood thinners may pose a risk.
- People with allergic sensitivity to BCAAs may experience side effects such as itching or vomiting as a result of use.
How Does BCAA Work and Effect?
- BCAA has a significant effect on muscle protein synthesis during and after exercise.
- During the exercise process, muscle proteins are destroyed. BCAAs reduce this breakdown and maintain the balance of muscle proteins.
- Additionally, BCAAs stimulate signaling pathways in muscle cells. Thus, it increases protein synthesis.
- As training continues during the period of BCAA intake, BCAA breakdown for energy continues to increase. During this period, it shows its effects.
In Which Foods Are BCAA Found?
BCAA is contained in certain amounts in foods. The BCAA value contained in each food is different. Red meat and poultry generally contain high amounts of BCAAs naturally; Animal protein sources contain more BCAAs than plant foods.
- Red Meat (Beef): Approximately: 3-4 g BCAA per 100g
- Chicken Breast: Approximately: 2-3g BCAA per 100g
- Tuna: Approximately 3-4g BCAA per 100g
- Egg: 1 medium sized approximately: 0.5 g BCAA
- Soybeans: Approximately: 2-3g BCAA per 100g
- Quinoa: Approximately 2-3g BCAA per 100g
- Baked Beans: Approximately: 1-2g BCAA per 100g
- Almonds: Approximately: 3-4 g BCAA per 100g
| Foodstuff | BCAA Content (100 g) |
|---|---|
| Red Meat (Beef) | 3-4g |
| Chicken breast | 2-3g |
| Tuna | 3-4g |
| Egg (Medium Size) | ~0.5g |
| Soybean | 2-3g |
| quinoa | 2-3g |
| Haricot bean | 1-2g |
| Almond | 3-4g |
Frequently Asked Questions About BCAA
Does BCAA Make You Gain Weight?
Weight control can be achieved with the help of BCAA. BCAAs, usually taken to support muscle growth, also help repair muscles. Its effect on weight gain may occur through increased muscle mass. BCAAs alone are unlikely to cause weight gain.
Does BCAA Cause Hair Loss?
Since BCAA is a type of amino acid supplement, it nourishes the body and supports the development of hormones. However, excessive intake of BCAAs may disrupt the balance of other amino acids necessary for healthy hair growth. As a result of this situation, there may be a risk of hair loss in men and women.
Should BCAA be taken before or after exercise?
BCAA intake should occur on the day of exercise. This is how it can help increase muscle mass and prevent muscle pain. It can be taken before exercise to reduce muscle protein breakdown during exercise. It is also recommended to take it after sports to accelerate the repair of muscle damage and recovery.
Athletes who exercise regularly prefer combined use to get efficiency from sports. BCAA intake before and after exercise can be done in appropriate doses.
Should BCAA or Creatine be Preferred?
If you want to use a single supplement during regular exercise, you can choose BCAA. Because, you can increase muscle mass and strength with the help of BCAA supplements. You can get the most accurate and effective information on this subject from your doctor who follows your sports process.
Which BCAA is More Effective?
BCAA supplements with high leucine content can often provide more effective results. The leucine ratio recommended by experts is between 2:1:1 or 4:1:1 . Formulas with higher leucine content are recommended for those who do regular sports, as they stimulate muscle protein synthesis better.
Source:
- Harper, A. E., Miller, R. H., & Block, K. P. (1984). Branched-chain amino acid metabolism. Annual review of nutrition, 4(1), 409-454.
- Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. Journal of Nutrition, 134(6), 1583S-1587S.
- Norton, L. E., & Layman, D. K. (2006). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. Journal of Nutrition, 136(2), 533S-537S.
