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5 Shocking Benefits Of BCAAs You Need To Know Today!

Written by Swathi Handoo, MSc (Biotechnology), Professional Certificate In Food, Nutrition & Health Experience: 4 years

Swathi holds a master’s degree in biotechnology from Osmania University and has worked in places where actual science and research happen. She has four years of experience and a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Swathi Handoo

Last Updated on May 22, 2024

5 Shocking Benefits Of BCAAs You Need To Know Today!

Image: Shutterstock

Are you a gym freak?

Have you been hitting the gym daily for a long time now and

still cannot see those toned triceps, biceps, and chiseled six-pack abs?

Do you feel inferior to your gym mate who looks like a model?

We’ve got your back!

Supporting rigorous exercise regimens with suitable dietary supplements is important to build that dream body. One such supplement is branched-chain amino acids (BCAA). Read on to find out why BCAAs matter.

In This Article

What Are BCAAs?

Branched-chain amino acids (BCAAs) consist of three essential amino acids, namely, valine, leucine, and isoleucine.

These three amino acids belong to a group of 20 amino acids that are called the building blocks of proteins. But why are only these three grouped together?

Valine, leucine, and isoleucine share the same structural backbone with variable side chains. Take a look:

So what if they have structural similarities? Is that a big deal? Why are they in the limelight at all? Scroll down to know why.

How Are BCAAs Different From Other Amino Acids?

Generally, anything that you eat reaches your stomach. The hydrochloric acid and digestive juices from the pancreas breaks everything down into proteins, carbohydrates, and fats.

The small intestine break complex proteins into simple amino acid chains, while the large intestine extracts traces of nutrients and water from the digested matter. Then, the excretory system takes over.

via GIPHY

As a result, most amino acids are transported to the liver for their metabolism. But BCAAs have a different route.

The trio – valine, leucine, and isoleucine – are among the nine essential acids that are metabolized in the muscle and skeletal cells, not in the liver. That is why they help you build muscles.

Weird, but this is how it happens.

Step 1

The muscle cells and adipose tissues first oxidize BCAAs into keto acids.

The mitochondria of muscle cells have the machinery required to perform this reaction.

Step 2

Keto acids are then used by muscle cells to fuel the Krebs cycle for ATP production or are transported to the liver for further oxidation.

Step 3

Oxidation in the liver produces branched-chain oxo acids. These can be used by the liver for energy or metabolized in the muscle cells to give (ATP) energy.

Since muscle tissue has 60% of the enzymes needed for oxidation (burning) of BCAAs for energy, it is said that they are designed to derive energy from BCAAs.

Now, on to your next probable question – why are they essential for building body and muscle mass?

What Happens To BCAAs When You Exercise?

During exercise, the body uses BCAAs to derive energy.

The longer and harder you workout, the more BCAAs are used by muscles for energy. It is estimated that 3% to 18% of all workout energy is provided by BCAAs (1)!

The mechanism responsible for this phenomenon is attributed to activation of the branched-chain alpha-keto acid dehydrogenase (BCKDH) complex.

Fatty acids and other competitive enzymes tightly regulate the activity of the BCKDH enzyme.

Your body needs BCAAs, especially leucine, when you work out. The demand for readily available (unbound, active) leucine is at least 25 times higher than the rest of the amino acid reserve.

This is why you are asked to consume more protein – in whichever form available – if you want to improve your endurance (2).

So, How Exactly Do BCAAs Work? Why Do You Need Supplements?

When you exercise vigorously, your muscle cells constantly utilize BCAAs for energy. BCAAs directly stimulate protein synthesis by activating insulin and cellular mechanisms.

When the BCAAs reserve starts depleting, your muscles run out of their energy source. Though they use the adipose tissues and other energy sources, they are not as effective.

This is when you do not see any muscle building in your body (also called muscle loss).

To solve such a resource crisis, you need to take BCAA supplements. These supplements prevent loss of muscle mass and promote fat degradation in your body.

Now, you might ask me, “I don’t want to build any muscles. Why should I take BCAA supplements?” Scroll down to find your answers.

Other Benefits Of BCAAs

1. Stimulates Fat Loss

Image: Shutterstock

It is not easy for obese individuals to lose those flabby discs around the tummy. Along with a strict exercise and diet regimen, boosting your body with necessary supplements is equally imperative.

BCAAs, especially leucine, stimulate the fat cells (adipocytes) to release energy from the stored fats.

Although there’s a need for in-depth research, short-term studies have shown that having a high-protein and high-BCAA diet aids weight loss without affecting muscle mass (1), (3).

2. Promotes Endurance And Reduces Fatigue

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Taking BCAAs before or after exercise reduces fatigue and indirectly affects your endurance and performance.

Valine, leucine, and isoleucine lower the levels of serotonin – a neurotransmitter that induces fatigue and soreness. Subsequently, the levels of muscle-damaging substances like creatine kinase (CK) and lactate dehydrogenase (LDH) are also reduced.

Lower the fatigue, lesser the wear-and-tear of muscles. Lower the muscle damage, higher the endurance (4).

3. Useful For Athletes

Image: Shutterstock

Athletes and runners (especially the ones that run marathons) face the most tissue damage.

Despite having great stamina, some athletes complain of muscle loss, protein loss, and fatigue.

BCAAs come to the rescue in such cases. Supplementing the amino acid trio, especially with 76% leucine, decreases the rate of net protein degradation and lactate dehydrogenase levels.

They also increase the blood glucose levels during exercise and improve mental and physical health (5), (6).

4. Manages Insomnia And Sleep Disorders

One of the most common post-traumatic stress symptoms that patients, particularly those with traumatic brain injury (TBI), face is insomnia or disturbed sleep pattern.

Respiratory infusions given at night or having BCAA-rich snacks late in the evening help in regulating the sleep cycle of such patients (7), (8).

Valine, leucine, and isoleucine are oxidized into precursors of neurotransmitters like ɣ-aminobutyric acid (GABA) and glutamate.

BCAAs restore the levels of these chemicals, which are responsible for the normal functioning of your brain and correct insomnia and sleep apnea (9).

5. Best Source Of Strength For Vegans

It is a myth that vegans are malnourished and cannot build a body. Also, assuming that animal products are the only source of protein is a misconception.

Animal proteins are made of amino acids that are present in plant sources too. The only difference is in their concentration. To make up for this, vegans can opt for foods that are rich in BCAAs or BCAA synthetic supplements.

These amino acids will help you bulk up, even if you are a strict vegan (10)!

Isn’t that fantastic?

To experience these mind-blowing benefits of BCAAs, you have to make them a part of your diet. And how do you do that?

Just scroll through the list of foods that we have curated for you. These foods are natural and abundant sources of BCAAs.

Choose what suits you the best:

Animal Source	Plant Source	Dairy Products
Chicken	Almonds	Whole milk
Fish	Lima beans	Whey
Eggs	Whole wheat	Cheese
Beef	Brown rice	Yogurt
Pork	Brazil nuts
	Cashew nuts
	Chickpeas
	Pumpkin seeds
	Corn
	Lentils

Most of us can add a few, if not all, of these elements to our daily diet. It is recommended to consume the plant sources unprocessed.

Unprocessed meat has higher BCAA content than processed meat, but it is not recommended to have animal products that way.

As an alternative, if you want to supplement your diet externally with synthetic BCAAs, you can choose from a wide variety of powders, capsules, tablets, chewable lozenges, and drinks that are available these days.

But where can you buy them?

That’s the bonus! We’ve got that sorted for you, too. Read on!

Top 10 BCAA Supplements Available Online