BCAAs – an essential part of modern sports nutrition?

What are BCAAs?

BCAAs ("Branched-Chain Amino Acids") are an essential component of muscle tissue and the protein it contains. They are a general regulator of protein metabolism and are directly involved in muscle protein synthesis.

Specifically, these branched-chain structures are the three essential amino acids leucine, isoleucine, and valine. These amino acids are therefore called "essential" or vital because the human body cannot produce them itself and they must therefore be consumed through food.

Where are BCAAs found?

These three amino acids can be found in a variety of high-protein foods of both animal and plant origin:

  • Meat, poultry, and fish: that is, chicken, beef, pork, game, and especially salmon and tuna are rich in BCAAs.
  • Dairy products: high-protein cheeses such as sheep's cheese or hard cheeses, but also quark or skyr
  • Eggs: Eggs are considered the highest quality protein source, including BCAAs.
  • Plant-based sources: Legumes such as peas, lentils, chickpeas, and generally beans, as well as nuts and seeds.
  • Dietary supplements: BCAAs are available in concentrated form as dietary supplements.

Effects of BCAAs?

The effects of branched-chain amino acids are well studied and fairly clearly defined according to modern nutritional and sports science. The scientific studies that examined the effect of BCAAs as dietary supplements up to 10 years ago are very limited and inconclusive. Nevertheless, some institutions have been swayed by the statement "no significant effects of BCAAs." In recent years, however, there have been promising observations, especially in professional sports, that suggest clear effects of valine, leucine, and isoleucine:

  • Muscle building and maintenance of muscle mass: BCAAs promote the building of muscle mass and prevent the breakdown of muscle tissue.
  • Support for weight loss: According to studies, BCAA supplements on the one hand contain almost no calories and on the other hand additionally support fat loss.
  • Energy and endurance: BCAA intake can reduce fatigue during training and thus increase overall performance. This is achieved through an inhibitory impulse on the production of serotonin in the brain during training, which leads to a delay in fatigue and improves endurance performance.
  • Recovery: BCAA intake can prevent muscle soreness and muscle damage.
  • Stabilization of blood sugar levels

What should the dosage of BCAAs as a dietary supplement be?

BCAA intake through dietary supplements is generally considered safe in most cases and at the usual dosage (between 15 and 35 grams daily). There have also been no negative reports regarding tolerability. Side effects may occur with excessive consumption or with certain pre-existing conditions such as gastrointestinal issues, diabetes, or other metabolic disorders. People with depression or other mental illnesses should also be cautious, as BCAAs can affect serotonin metabolism.

The ideal time to take BCAAs – before, during, or after exercise – depends on individual training goals and physical condition.

While taking BCAAs before training and during (but then in a lower dose) training can increase energy supply and promote fat burning in a fasted state, taking them after training is primarily intended to promote recovery.

A well-known dosage recommendation is 0.1 grams of BCAAs per kilogram of body weight per hour of training. When taking BCAA dietary supplements, it is also advisable to pay attention to a balanced ratio of leucine, isoleucine, and valine.

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The effect of BCAAs on women

The same effects apply as with men. However, women may benefit slightly more from the muscle-building and energy-boosting effects of BCAAs, as women naturally have less muscle mass and muscle strength. 

Conclusion

BCAAs offer many benefits for physically active people. During intense exertion, they counteract muscle fatigue. BCAAs support energy supply processes and muscle building and also boost fat burning. Furthermore, they initiate important regenerative processes even during sports. Good tolerability is also a positive aspect. Based on this body of evidence and our personal experience, we have decided to use BCAAs in the sports products of NO CARBS, NO GLORY! We are convinced that the intake of valine, leucine, and isoleucine is a sensible way to increase athletic performance without having health disadvantages.

Sources:

myFairtraide guide, BCAA and their effects – what these 3 amino acids can do, 2023, URL: https://www.myfairtrade.com/ratgeber/bcaa-wirkung.html (last accessed 04.12.2023)

Bodybuilding.com, The Benefits of Amino Acid Supplements, 2023, URL: https://www.bodybuilding.com/content/bcaas-the-many-benefits-of-amino-acids.html (last accessed 04.12.2023)

Journal of Sports Science & Medicine, Jay R. Hoffman & Michael J. Falvo, “PROTEIN – WHICH IS BEST?“, 2004, URL: https://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf (last accessed 04.12.2023)

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