What Are BCAAs and Should I Be Using Them?

We all know there’s no cheating when it comes to getting stronger or faster, as that comes from training and hard work. But that doesn’t stop us from looking for an edge and wondering if special supplements could help improve our performance.

That’s where BCAAs, or branched-chain amino acids, come in. You’ve probably heard about these at the gym, or maybe in your run club, or maybe you’ve even heard of pro athletes using them. But what are they, exactly? Should you be taking them?

What Are BCAAs?

First, a quick refresher on amino acids: They are the building blocks of protein, which helps your body build muscle, repair muscle damage, and regulate immune function, among other things. While there are 21 amino acids in total, nine are essential. They're essential because your body can’t produce them, but you need them to live. BCAAs are three specific essential amino acids that inhibit muscle protein breakdown and aid in glycogen storage: leucine, isoleucine, and valine.

Because BCAAs are essential, you have to get them from your diet. “Any complete protein will contain all amino acids, and therefore BCAAs.

Examples of complete proteins include animal-sourced products such as:

·       Eggs

·       Meat

·       Poultry

·       Fish

·       Dairy

You can also find BCAAs in other plant­-based protein sources such as:

·       Peanuts

·       Chickpeas 

·       Lentils

·       Quinoa

·       Whole grains

Benefits of BCAAs

If consume BCAAs easily through your diet, why take supplements? People take BCAA supplements for a number of reasons, including reducing muscle soreness, increasing power output, increased time to exhaustion, decreased lactate production, and weight loss.

What makes BCAAs unique is that they can be oxidised in the muscles for fuel. They work to prevent muscle breakdown during exercise, and are beneficial after exercise by stimulating muscle building and promoting recovery. So when your glycogen stores run low, your body turns to BCAAs for fuel.

These three amino acids make up approximately one-­third of muscle protein, while other amino acids are metabolised in the liver, BCAAs bypass the liver and head directly to muscles located away from the core, which could aid in energy production. Research has even linked BCAA consumption to increased resistance to fatigue, reduced muscle damage, and increased muscle mass.

With those kind of benefits, it’s no wonder supplements sound appealing. But the reality is, most people get enough BCAAs from the food they already eat. People who aren’t eating enough protein or carbs may benefit, but it’s much more effective to make diet corrections than try to supplement your way to peak performance.