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BCAAs
The so-called Branched Chain Amino Acids (BCAAs) are the amino acids leucine, isoleucine, and valine. Three amino acids that enjoy special popularity in strength sports due to their role in regulating muscle growth.
In these articles, I extensively discuss the subject and cite various studies. Here follows only a brief summary. For the scientific foundation, I refer to the articles above.
Protein and Amino Acids
If you compare protein to Lego structures, then amino acids are the loose Lego bricks. Depending on the type of protein, the amino acids enter the body in various forms where the protein (a long chain of amino acids) is broken down into individual amino acids. In the body, these can be reassembled into proteins, for example in muscle tissue (protein synthesis, an anabolic process). These proteins in the muscles are also broken down again to make individual amino acids available (a catabolic process). The degree of muscle mass is therefore determined by the balance between protein synthesis and breakdown in the muscles. Training stimulates both processes. The ultimate influence of this on the balance of synthesis and breakdown is determined by nutrition.
Protein can be seen as a means of transport to get amino acids into the body. More amino acids mean more potential to make protein in the muscles and less need for breakdown.
BCAAs and Muscle Mass
The Branched Chain Amino Acids leucine, isoleucine, and valine play a special role in determining muscle mass. They differ from other amino acids in their structure, which is why the comparison with Lego bricks is especially applicable to BCAAs. While other amino acids are also used for chemical processes in the body, BCAAs are primarily used as building blocks for proteins in the muscles.
BCAAs are not partially broken down in the liver like other amino acids. That doesn’t mean there is no breakdown. Ultimately, 44% finds its way to the muscles. BCAAs are therefore broken down to a lesser extent and specifically have muscle growth as their mission once they have entered the bloodstream.
Leucine has the greatest anabolic effect in the muscles but has a lowering effect on isoleucine and valine, both of which also have a positive effect on muscle growth. Addition of isoleucine and valine in a supplement with leucine has therefore led to better results in studies with animals than leucine alone.
Why Use BCAAs as Supplements?
Normally, you get protein, and thus amino acids, from food. To make the intake of protein easier in terms of dosage, type of protein, and timing, many already use protein supplements.
If you can already give your body enough amino acids by getting enough protein from food and possibly supplements, why would you want to supplement with three specific amino acids?
There are several studies that demonstrate the added value of using BCAAs for muscle growth. However, most of these studies assume a situation where less protein is ingested alongside the BCAAs than most strength athletes consume daily. The BCAAs were also often taken after a workout and compared to a placebo. The question of whether BCAAs after a workout yield better results than nothing can clearly be answered positively.
There are only a few studies that compared with only protein after a workout or protein plus, for example, leucine. Those studies show no or no significant difference. Moreover, the rest of the daily protein intake was relatively low, and there was no food eaten before the workout. All circumstances that you usually try to avoid if muscle growth is your goal. In such circumstances, where your body lacks building blocks, intake of extra BCAAs can offer a greater advantage.
The greatest added value of BCAAs therefore seems to be only supplementary in a diet aimed at getting leaner when food intake is low. But even in those diets, protein intake normally remains at level with possible exceptions just before a competition.
Why Would You Not Want to Use BCAAs?
The added value, even in cases of malnutrition, therefore remains debatable. If you were to make a needs pyramid of your need for certain amino acids, the vast majority would consist of food, a small part of protein supplements, and at most the tip of BCAAs.
Personally, I would prefer to use that budget for supplements with greater added value.
