Amino Acids for Athletes: The Best BCAA Supplements

Branched Chain Amino Acids (BCAAs) are supplements that are gaining popularity among athletes and people who train with the goal of building muscle. Amino acids for athletes help the body to generate proteins, which are vital for building and developing new muscles.

In short, BCAAs help reduce recovery time after intense training. They are also responsible for providing the body with the necessary tools for the development of the muscular system . However, you should keep in mind that BCAAs are probably not necessary for all athletes equally. We clarify it below.

What are BCAAs?

It is a group of amino acids important for the body. Specifically, there are 20 amino acids in total, and the body can produce many of them on its own. However, these are the 9 essential amino acids that the body cannot produce and must come from the diet:

  • lysine
  • Phenylalanine
  • threonine
  • tryptophan
  • methionine
  • Histidine
  • Leucine
  • isoleucine
  • valine

People who eat a balanced diet usually get enough of each essential amino acid. Of the nine amino acids mentioned, three have a chain in their molecular structure that branches off to the side (leucine, isoleucine, valine).

Generally speaking, BCAAs make up a large portion of the amino acids in the body, especially in the muscles. In fact, a 2019 review notes that BCAAs make up about 50% of the essential amino acids in muscle protein .

Benefits of BCAA supplements

As the body breaks down muscle proteins and amino acids (for example, during exercise), having a reserve of these in the body can help build or repair muscle faster. These reserves guarantee that there is no loss of muscle mass .

In this sense, the theory behind the benefits of BCAAs is that having them in the body at the time of exercise means that they are available for use when the body needs them. This could help repair muscle and build it quickly, leading to greater strength and less muscle loss .

Additionally, people who use BCAAs may experience fewer symptoms after exercise, thanks to reduced soreness and fatigue during recovery. Therefore, they can help reduce recovery time between workouts, meaning a person is ready to return to training sooner.

Regarding the latest research, it has been observed that BCAA supplementation reduced late-onset muscle soreness after exercise. Another review from 2017 notes that long-term use of BCAAs may offer some benefit for low-to-moderate muscle damage caused by exercise. However, there is little evidence of harm from high-intensity training or major muscle damage. More studies will need to be done to expand the benefits of BCAAs before scientists can make blanket claims.

absorption power

Amino acids are absorbed into the body in just 30 minutes. It is an especially abundant component in foods rich in protein (fish, meat, eggs, soy and dairy products). In the form of food, it can take the body 3 to 4 hours to absorb amino acids, whereas in crystalline form, the body can absorb them in as little as 30 minutes. This means that we can consume amino acids when our body needs them, making them ideal for sports and training .

It should be noted that amino acids help increase muscle mass with less protein and fat. Nutritionists recommend that, to maintain muscle mass, people who exercise almost daily should consume two grams of protein per kilogram of body weight each day, twice the amount needed by normal healthy adults who are not as active physically. You should know that if you try to get this amount from food, you may be consuming too much unnecessary fat.

In these cases, the consumption of whey powder or other protein supplements that contribute to obtaining proteins free of unnecessary fat is essential. Whey protein is efficiently absorbed and utilized by the body, but it can suppress appetite, causing people to cut back on regular meals. However, new research shows that whey powder fortified with a combination of nine essential amino acids can reduce the amount of protein needed to build muscle mass by about 25%.

This reduced amount of protein results in improvements in body composition . This means more muscle mass and a greater reduction in fat mass is achieved, while you can achieve equivalent gains in muscle strength, compared to the standard amount of conventional whey protein.

How to take BCAAs and their side effects and risks

The exact dose may vary depending on some factors. Usually, laboratories and manufacturers responsible for selling these products in specialized stores and herbalists offer dosage guides that can be found on the label or inside the container. This can help provide a range for each person based on their body weight and activity levels .

Typically, a person will combine a scoop of BCAA powder with water, mix it up, and consume it. It is also available in capsules. It is usually advisable to take the supplementation about an hour, before or after sports practice or training. It is a product indicated for competitive athletes, people who follow a restrictive diet or those who do not obtain enough essential amino acids from their diet and need nutritional support.

When it comes to BCAA side effects , it should be noted that the risk is low, especially if the manufacturer’s instructions are followed. It is not recommended to exceed the dose indicated on the package. You should consult your doctor before resorting to these supplements in case you have any special medical conditions.

References

  1. Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA. Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis. Int J Vitam Nutr Res. 2019 Nov;89(5-6):348-356.
  2. Mantuano P, Bianchini G, Cappellari O, Boccanegra B, Conte E, Sanarica F, Mele A, Camerino GM, Brandolini L, Allegretti M, De Bellis M, Aramini A, De Luca A. Ergogenic Effect of BCAAs and L-Alanine Supplementation : Proof-of-Concept Study in a Murine Model of Physiological Exercise. Nutrients. 2020 Jul 30;12(8):2295.
  3. Fouré A, Bendahan D. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017 Sep 21;9(10):1047.
  4. Santos CS, Nascimento FEL. Isolated branched-chain amino acid intake and muscle protein synthesis in humans: a biochemical review. Einstein (Sao Paulo). 2019 Sep 5;17(3):eRB4898.