The truth about BCAA supplements: Do they really work?

BCAA supplements (branched-chain amino acids) are often marketed as a way to enhance muscle growth and speed up muscle recovery. However, their effectiveness for muscle growth is still debated among experts.

In this article, we will discuss everything related to BCAAs to help you make an educated decision about buying any amind acid supplements:

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What are BCAA Supplements?

BCAA supplements, or branched-chain amino acid supplements, are products that contain three essential amino acids: leucine, isoleucine, and valine. They come in two forms, Powders or pills.

BCAAs make up approximately 35-40% of the body’s protein stores. Amino acids, the building blocks of life, are molecules that come together to form proteins. Proteins provide the basic structural components of the brain, nervous system, blood, skin, hair, and especially muscles.

They are also essential for acid-base and fluid balance in the body. The human body needs amino acids to perform various tasks. Breaking down food, promoting muscle growth, and repairing muscles are the main functions of amino acids.

Of the 20 amino acids needed by the human body, 11 are produced in the body. The remaining nine must be taken from external sources through food. These amino acids are called essential amino acids because they are taken through food.

QUICK SUMMARY: BCAAs are essential amino acids that our bodies need for protein synthesis and muscle growth. They cannot be produced by the body, so they must be obtained from diet or supplements.

What are the benefits of BCAAs?

BCAA supplements have been popular among athletes and fitness enthusiasts for their potential benefits. Here are some of the commonly claimed benefits of BCAAs:

Enhanced muscle protein synthesis: BCAAs, particularly leucine, play a crucial role in stimulating muscle protein synthesis, which is the process of building new muscle tissue. This can potentially support muscle growth and recovery.
Decreased muscle protein breakdown: BCAAs may help reduce muscle protein breakdown, especially during intense exercise or periods of calorie restriction. By preserving muscle protein, BCAAs can contribute to maintaining muscle mass.
Protection of the immune system: Intense exercise can temporarily weaken the immune system. BCAAs have been suggested to support immune function and reduce the risk of infections in athletes undergoing rigorous training.
Increased fat oxidation: BCAAs may have a positive impact on fat metabolism by promoting the use of stored fat as an energy source. This effect can potentially aid in fat loss and improve body composition.
Decreased muscle soreness: BCAAs have been associated with a reduction in muscle soreness, also known as delayed onset muscle soreness (DOMS), which often occurs after intense workouts. This can help improve recovery and allow for more frequent training sessions.

It is important to note that while these claims have some scientific support, the overall effectiveness of BCAAs for muscle growth and exercise performance is still debated among experts.

QUICK SUMMARY: BCAA Supplement benefits are claimed as the following, Improved muscle recovery, building more muscle size, increased fat oxidation, and improved immune system. All are still debated.

Do BCAA Supplements really work?

Over the past few years, branched-chain amino acid (BCAA) supplements have become very popular sports products. Nutrition Proponents of BCAA supplements claim many benefits related to recovery from intense exercise.

But, the problem with these claims is the weak human studies evidence behind it.

Don’t get me wrong, there’s plenty of research out there to show that BCAAs (not BCAA supplements themselves) have a number of benefits as far as muscle growth is concerned.

But, the reason why these studies are considered weak is there are two very important points you’re not told about BCAA research:

1-Most BCAA supplementation research was done with subjects that didn’t eat enough protein

For example, one study examined the effects of BCAA supplementation on a group of wrestlers in a calorie deficit.

After three weeks, the supplement group, who ingested an additional 52 grams of BCAAs per day preserved more muscle and lost a bit more fat than the control group (who didn’t supplement at all).

Sounds pretty cool, right? Well, what you won’t hear is that subjects, whose average weight was about 150 pounds, were eating a paltry ~80 grams of protein per day.

If we look at research on the protein needs of athletes with a calorie restriction, we learn that they should have been eating double that amount of protein to preserve lean mass.

So all that study really tells us is if we feel like eating half the amount of protein we should be eating, a BCAA supplement can help mitigate the damage. Not too exciting.

Other studies that demonstrate various muscle-related benefits of BCAA supplementation have promising abstracts but are almost always hampered by lack of dietary control and/or low protein intake, and in almost all cases, subjects are trained fast, which is a very important point we’ll talk more about in a minute.

2-You can simply get your BCAAs from food which is a cheaper alternative

If you don’t already know, a BCAA supplement is not the only source of BCAAs. In fact, you might be surprised to learn how many BCAAs you get from the food you eat.

As an example, around 15% of the protein in chicken or beef comes from BCAAs. For every 25 grams of protein from chicken, which is roughly what you’ll find in a skinless chicken breast, you’re getting around 4 grams of BCAAs. The level of BCAAs in whey protein is even higher – 25 grams of protein from whey provides around 6 grams of BCAAs.

QUICK SUMMARY: Most studies that showed benefits from taking BCAA supplements are done on fasted subjects or not eating enough protein overall.

High BCAAs food list

Here is a list of foods that are high in BCAAs:

Lean meats: Chicken breast, turkey breast, lean beef, and pork tenderloin are excellent sources of BCAAs.
Fish: Tuna, salmon, and trout are not only rich in BCAAs but also contain healthy omega-3 fatty acids.
Eggs: Eggs are a complete protein source and contain all the essential amino acids.
Greek yogurt: Greek yogurt is a tasty and protein-packed option. It contains more protein compared to regular yogurt and is a good source of BCAAs.
Cottage cheese: Another dairy product high in BCAAs, cottage cheese provides a good amount of protein along with essential amino acids.
Quinoa: This nutritious grain is not only high in protein but also contains all nine essential amino acids.
Soy products: Tofu, tempeh, and edamame are great plant-based sources. They are also great options for vegetarians and vegans.
Nuts and seeds: Almonds, walnuts, pumpkin seeds, and chia seeds can contribute to your BCAA intake while providing healthy fats and other nutrients.
Legumes: Beans, lentils, and chickpeas are not only high in BCAAs but also rich in fiber, making them a nutritious option for plant-based protein.
Whey protein: While not a food per se, whey protein powder is a convenient way to increase your BCAA intake. It is a complete protein source and easily digested.

Remember to combine these foods with a well-balanced diet to ensure you are meeting all your nutritional needs.

QUICK SUMMARY: You can get many BCAAs without any supplements from complete high-protein food sources such as meats, eggs, soy products.. etc.

Are there any Side effects from taking BCAA supplements?

When it comes to BCAA supplements, they are generally considered safe when taken in the recommended dosage. However, like any supplement, there is a possibility of side effects. Let’s take a look at some of the potential side effects of amino acid supplements:

Digestive Issues: from high doses, Some individuals may experience gastrointestinal problems such as nausea, stomach discomfort, or diarrhea when taking BCAA supplements.
Allergic Reactions: In rare cases, individuals may have an allergic reaction to BCAA supplements.
Interference with Blood Sugar Levels: BCAAs can affect blood sugar levels, especially in individuals with diabetes.
Imbalance of Amino Acids: BCAA supplements can potentially disrupt the balance of amino acids in the body. This is why it’s important to follow the recommended dosage and not exceed it.
Interaction with Medications: BCAA supplements may interact with certain medications, such as those for Parkinson’s disease or ALS (amyotrophic lateral sclerosis).

It’s worth noting that the side effects mentioned above are generally rare and not experienced by everyone. However, if you do experience any adverse effects while taking BCAA supplements, it is recommended to discontinue use and consult with a healthcare professional.

QUICK SUMMARY: While BCAA supplements are generally considered safe, there is a possibility of side effects such as digestive issues, allergic reactions, interference with blood sugar levels, imbalance of amino acids, and interactions with certain medications. If you experience any adverse effects, it is important to discontinue use and seek medical advice.

What you need to know…

In summary, there’s plenty of research out there to show that BCAAs have a number of benefits as far as muscle growth is concerned.

But there’s little evidence to suggest that it matters where those BCAAs come from – a chicken breast, a scoop of whey protein, or a BCAA supplement.

It’s true that taking BCAAs can reduce markers of muscle damage and soreness, as well as accelerate the recovery of muscle function.

But if you compare large doses of BCAAs with large doses of nothing, particularly in someone on a low protein intake, this shouldn’t come as any great surprise.

If you want to get some BCAAs in your system before and after a workout, a scoop of whey protein will do the job just fine.