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All About BCAAs

  • Karina
  • Jun 5, 2018
  • 6 min read

Branched-chain amino acids (BCAAs) supplements have gained momentum in the past few years as a popular sports nutrition product. Popular claims about BCAAs supplements include boosting muscle growth and enhancing exercise performance. Other claims state that BCAAs supplements may help in reducing exercise fatigue and muscle damage. Serotonin is a neurotransmitter than can cause the feeling of tiredness and lethargy, and BCAAs can reduce serotonin production (Cheng et. al).

So what exactly are branched-chain amino acids? BCAAs are essential amino acids, which consist of leucine,

isoleucine, and valine. BCAAs are important for protein synthesis and muscle recovery from exercise. BCAAs are considered essential amino acids because your body cannot make them and you would get them from your diet (Petre). Food sources of BCAAs include beef, pork, poultry, eggs, fish, milk, yogurt, cheeses, legumes, quinoa, nuts and seeds (Weil). BCAAs comprises about 35% of all muscle tissue and are actively metabolized by muscle as energy. The liver can use BCAAs as energy as well (Sowers).

Since BCAAs are readily available in food, is it necessary to consume a BCAAs supplement?

 

The Research

One claim is that BCAAs can reduce fatigue during exercise. In the 2016 study by I-Fan Chen et. al published in the Journal of the International Society of Sports Nutrition, the goal was to evaluate the effect of the combination of BCAAs, arginine, and citrulline on the reaction time in a sport-specific setting after high-intensity exercise. There were 12 male taekwondo college-aged athletes who had been participating in taekwondo training for at least six years and competed at the national or international level. Each participant completed the amino acid and placebo trials in random order, separated by a 7-day washout period. Each participant performed two trials containing three simulated matches each, which had three 2-minute rounds of high-intensity intermittent exercise. After the second match, the supplement or placebo was consumed. Supplement or placebo was consumed an hour before the third simulated match. The results showed that supplementation an hour before the third simulated match lead to significantly higher plasma BCAAs concentrations before and after that match in the amino acid trials. Premotor reaction time was faster after the third match for all movements in the amino acid trial. This indicated that there was better performance in the amino acid trial, suggesting that combined supplementation of BCAAs, arginine, and citrulline could alleviate exercise-induced central fatigue in a sport-specific setting in athletes.

An additional study by I-Shiung Cheng et. al published in

the Journal of Sports Science and Medicine also used the combined supplementation of BCAAs, arginine, and citrulline. The aim of the study was to investigate the combination of BCAAs, arginine, and citrulline on endurance performance in two consecutive days. The final sample size was 10 runners (7 males and 3 females) who were recruited from the track and field team in National Taiwan University of Sport. Each runner completed amino acids and placebo trials in random order, separated by a 7-day washout period. Each trial had two consecutive days of exercise, with a 5,000 m time trial on Day 1 and a 10,000 m time trial on Day 2. On the days of the trials, the supplement or placebo was consumed. For the amino acid trials, the running times for both the 5,000 m an 10,000 were significantly faster than the placebo trials. The results demonstrated that the combined supplementation of BCAAs, arginine, and citrulline could enhance endurance performance in two consecutive days in college-aged runners. BCAAs may alleviate central fatigue and arginine and citrulline could prevent hyperammonemia which can help decrease fatigue.

Another study was done in 2012 by Glyn Howatson et. al published in the Journal of the International Society of Sorts Nutrition to investigate the effect of BCAAs supplementation on recovery from a sport-specific damaging bout of resistance exercise in trained volunteers. 12 resistance-trained males who were competitive national league rugby and football players volunteered to participate. Participants were randomized to either the supplement or placebo group. For 12 days, the athletes consumed 10 g, twice per day, of either BCAAs supplement or placebo. The participants performed a total of 100 drop-jumps from a height of 0.6 m for one day and held a squat while they rated their perceived muscle soreness. On the day of the exercise, the participants were given 20 g of BCAAs or placebo immediately before and after the exercise. In the BCAAs group, muscle soreness was significantly lower 24 hours and 48 hours post-exercise. Maximal voluntary force showed that muscle recovery and force was greater in the BCAAs group, which means the BCAAs group had better performance than the placebo group. Overall, the results demonstrated that BCAAs supplementation reduced muscle damage and increased recovery in resistance-trained males.

The 2017 study by Shweta Shenoy et. al published in the Journal of Sports Science also had similar results as Howatson’s study. The goal of the study was to examine the efficacy of chronic (4 weeks) supplementation of BCAAs on recovery from a single damaging bout of exercise in trained athletes. 20 trained male road cyclists volunteered to participate and had regular training of 30 hours/week during the competitive season. 10 participants were randomized to the BCAAs group and 10 participants to the placebo group. Participants ingested 10 g, twice a day of either BCAAs or placebo mixed with 300 mL of water for 4 weeks. Each male performed a total of 100 drop-jumps from a height of 0.6 m and held a squat while rating their perceived muscle soreness. In the BCAAs group, there was a decrease in muscle soreness compared to placebo. Additionally, the BCAAs group had a trend in favor of less muscle damage and enhanced muscle recovery. The results indicated that BCAAs supplementation over a long period is effective in reducing muscle damage, enhancing muscle protein synthesis and recovery following exercise induced muscle damage.

 

The Take-Home Message

These studies provide compelling evidence that BCAAs supplementation may relieve muscle fatigue, reduce muscle damage, and increase recovery. Nonetheless, there are some flaws in the research presented. The sample sizes were small and not representative of a global population, as young athletes were recruited to perform these studies. However, to minimize differences among participants, athletes with similar skills, training, and characteristics were chosen. Plus, many studies completed had short-term exercise performances, which is not reflective of how long other sports can be.

Furthermore, International Society of Sports Nutrition developed a 2017 position stand on protein and exercise. There are two important key points relating to BCAAs. One key point is that “while it is possible for physically active individuals to obtain their daily protein requirement through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training.” The second key point is “Athletes should consider focusing on whole food sources of protein that contain all of the EAAs [Essential Amino Acids] (i.e., it is the EAAs that are required to stimulate [Muscle Protein Synthesis] MPS)” (Jäger et. al). BCAAs supplements may be beneficial when it comes to relieving fatigue, reducing muscle damage, and increasing muscle recovery. However, BCAAs can be found in a wide variety of protein-rich foods, so purchasing BCAAs supplements may not be necessary if you get an adequate amount of protein through your diet.

If you do decide to purchase a BCAAs supplement, keep in mind that the Food & Drug Administration (FDA) branch does not regulate supplements. This means there are no guarantees when buying supplements that the products contain what they assert and are safe for human consumption.

 

References

  1. Petre, A. (2016, November 25). BCAA Benefits: A Review of Branched-Chain Amino Acids. Retrieved from https://www.healthline.com/nutrition/bcaa

  2. Weil, A. (2013, March 11). BCAAs: Boosting Protein Intake? - Ask Dr. Weil. Retrieved from https://www.drweil.com/diet-nutrition/nutrition/bcaas-boosting-protein-intake/

  3. Sowers, S. (2009). A Primer on Branched Chain Amino Acids. Retrieved from https://www.huhs.edu/literature/BCAA.pdf

  4. Chen, I., Wu, H., Chen, C., Chou, K., & Chang, C. (2016). Branched-chain amino acids, arginine, citrulline alleviate central fatigue after 3 simulated matches in taekwondo athletes: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 13(1). doi:10.1186/s12970-016-0140-0

  5. Cheng, I.-S., Wang, Y.-W., Chen, I.-F., Hsu, G.-S., Hsueh, C.-F., & Chang, C.-K. (2016). The Supplementation of Branched-Chain Amino Acids, Arginine, and Citrulline Improves Endurance Exercise Performance in Two Consecutive Days. Journal of Sports Science & Medicine, 15(3), 509–515.

  6. Howatson, G., Hoad, M., Goodall, S., Tallent, J., Bell, P. G., & French, D. N. (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition, 9, 20. http://doi.org/10.1186/1550-2783-9-20

  7. Shenoy, S., Dhawan, M., & Sandhu, J. S. (2017). Effect of Chronic Supplementation of Branched Chain Amino Acids on Exercise-Induced Muscle Damage in Trained Athletes. Journal of Sports Science, 5(5). doi:10.17265/2332-7839/2017.05.005

  8. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. http://doi.org/10.1186/s12970-017-0177-8


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