What is BCAA Supplement?
BCAA supplement or branched chain amino acid supplement is a kind of supplementation that some bodybuilders and athletes take to prevent the shrinking of muscle size and strength due to reduced muscle protein synthesis and breakdown.This most vital group of essential amino acids is composed of Leucine, Isoleucine, and Valine and perform significant duties in the synthesis of protein and the production of energy.
Branched chain amino acids aid your body in the healing process of injured tissues, in accelerating recovery and in safeguarding your muscle tissue from breaking down or catabolizing when you exercise.
Leucine
Leucine, like its cousin's isoleucine and valine, is a hydrophobic amino acid that is found as a structural element on the interior of proteins and enzymes. There appears to be no other significant metabolic role for these amino acids, but they are essential and because they are not synthesized by mammalian tissues, must be taken in the diet.
Leucine ties glycine for the position of second most common amino acid found in proteins with a concentration of 7.5 percent on a molar basis compared to the other amino acids[3.]. It provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert[10.].
Iso-Leucine
Isoleucine is a member of the aliphatic side-chain amino acid family that is composed of extremely hydrophobic biochemical's that are found principally in the interior of proteins and enzymes. Like several other members of this family (valine and leucine), isoleucine is an essential amino acid that is not synthesized by mammalian tissues. Another feature of this class of amino acids is that they appear to have no other significant biological role than incorporation into proteins and enzymes, where their main purpose is to help dictate the tertiary structure of the macromolecules.
Isoleucine is incorporated into proteins at a molar rate of 4.6 percent when compared to the other amino acids. It also provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert.
In the human diet, approximately 15 to 20 percent of our total protein consumption is BCAA's. Dairy products and red meat are rich sources of these amino acids. However, if you are a bodybuilder, these sources may not be enough to gain muscle mass, hence, you may need to take BCAA supplement.
Valine
Valine is an aliphatic amino acid that is closely related to leucine and isoleucine, both in structure and function. These amino acids are extremely hydrophobic and are almost always found in the interior of proteins. They are also seldom useful in routine biochemical reactions, but are relegated to the duty of determining the three-dimensional structure of proteins due to their hydrophobic nature. They are also essential amino acids and must be obtained in the diet. Important sources of valine include soy flour, cottage cheese, fish, meats, and vegetables. Valine is incorporated into proteins and enzymes at the molar rate of 6.9 percent when compared to the other amino acids.
What it'll do for you: Branched-chain amino acids are often used to treat Lou Gehrig's disease, brain conditions due to liver disease, elderly and cancer patients and people who are confined to bed rest. Some perfectly healthy people use BCAAs to prevent fatigue and improve concentration. But the most relevant to you, perhaps, is the common practice of taking branched-chain amino acids to improve exercise performance and reduce muscle breakdown. While the first use has a fair amount of skeptics, the second is widely accepted in the medical world.
Amino acids are the building blocks of protein. When you eat food containing protein, it gets digested through the intestines and stomach. During this process the protein is broken down into individual amino acids and short chains of amino acids. These amino acids are small enough to be absorbed into the bloodstream.
Once the amino acids are absorbed into the bloodstream they have far reaching effects across the entire body. Amino acids are involved in muscle repair (lean muscle building), essential brain functions and even hair growth just to name a few.
Natural source
In the human diet, approximately 15 to 20 percent of our total protein consumption is BCAA's. Dairy products and red meat are rich sources of these amino acids. However, if you are a bodybuilder, these sources may not be enough to gain muscle mass, hence, you may need to take BCAA supplement.
Difference between essential and non-essential amino acids.
Types Of Amino Acids
Essential:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Tryptophan
Valine
Non-Essential:
Alanine
Arginine
Aspartic acid
Cysteine
Cystine
Glutamic acid
Glutamine
Glycine
Hydroxyproline
Proline
Serine
Tyrosine
Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. See table on the right for list of essential aminos. Your body can make non-essential amino acids by itself from vitamins and other amino acids.
The term "non-essential" can be misleading since all amino acids are essential for proper metabolism. There are some non-essential amino acids, such as glutamine, that are very essential in the process of muscle tissue repair.
The essential BCAAs are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. This means they are more likely to be used to build muscle rather than burned as fuel for energy.
BCAAs - COMMON QUESTIONS:
Are BCAA supplements safe to use?
Studies have shown that supplemental intake of the BCAAs in the range of 5-20 grams per day in tablet form and 1 to 7 grams per litre in liquid form with no adverse side effects. Higher intakes should be avoided due to the possibility of competitive inhibition of the absorption of other amino acids from the diet and the risk of gastrointestinal distress.
Are BCAAs found in food?
Yes. BCAAs are found in protein-rich foods. The higher the quality of the protein source, the higher amount of BCAAs. Out of all the protein sources whey protein has the best BCAA content.
How are BCAA supplements taken?
The most common form of BCAA supplements are pills. These pills are taken at staggered intervals throughout the day. BCAAs are also available in powder and liquid form.
My protein supplement contains Glutamine, do I need more?
Studies have shown that Glutamine plays a major role in protein synthesis and muscle repair. All whey protein supplements contain a small amount of Glutamine. Recommended dosages range from 10-40 grams per day, depending on activity, fitness and bodyweight. For more information see the glutamine information page.
Here are some other BCAA benefits:
Those who had tried using BCAA discovered the effectiveness of the supplement in improving their medical condition. However, BCAA side effects are likely to develop due to prolonged use. The use of BCAA for over six months can be harmful to health, as experienced by many people who took the supplement for an extended period. The common side effects of using BCAA include loss of coordination and fatigue. It is also important for people to avoid taking the supplement before they engage in activities that require excellent motor coordination.
Branched chain amino acids aid your body in the healing process of injured tissues, in accelerating recovery and in safeguarding your muscle tissue from breaking down or catabolizing when you exercise.
Leucine
Leucine, like its cousin's isoleucine and valine, is a hydrophobic amino acid that is found as a structural element on the interior of proteins and enzymes. There appears to be no other significant metabolic role for these amino acids, but they are essential and because they are not synthesized by mammalian tissues, must be taken in the diet.
Leucine ties glycine for the position of second most common amino acid found in proteins with a concentration of 7.5 percent on a molar basis compared to the other amino acids[3.]. It provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert[10.].
Iso-Leucine
Isoleucine is a member of the aliphatic side-chain amino acid family that is composed of extremely hydrophobic biochemical's that are found principally in the interior of proteins and enzymes. Like several other members of this family (valine and leucine), isoleucine is an essential amino acid that is not synthesized by mammalian tissues. Another feature of this class of amino acids is that they appear to have no other significant biological role than incorporation into proteins and enzymes, where their main purpose is to help dictate the tertiary structure of the macromolecules.
Isoleucine is incorporated into proteins at a molar rate of 4.6 percent when compared to the other amino acids. It also provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert.
In the human diet, approximately 15 to 20 percent of our total protein consumption is BCAA's. Dairy products and red meat are rich sources of these amino acids. However, if you are a bodybuilder, these sources may not be enough to gain muscle mass, hence, you may need to take BCAA supplement.
Valine
Valine is an aliphatic amino acid that is closely related to leucine and isoleucine, both in structure and function. These amino acids are extremely hydrophobic and are almost always found in the interior of proteins. They are also seldom useful in routine biochemical reactions, but are relegated to the duty of determining the three-dimensional structure of proteins due to their hydrophobic nature. They are also essential amino acids and must be obtained in the diet. Important sources of valine include soy flour, cottage cheese, fish, meats, and vegetables. Valine is incorporated into proteins and enzymes at the molar rate of 6.9 percent when compared to the other amino acids.
What it'll do for you: Branched-chain amino acids are often used to treat Lou Gehrig's disease, brain conditions due to liver disease, elderly and cancer patients and people who are confined to bed rest. Some perfectly healthy people use BCAAs to prevent fatigue and improve concentration. But the most relevant to you, perhaps, is the common practice of taking branched-chain amino acids to improve exercise performance and reduce muscle breakdown. While the first use has a fair amount of skeptics, the second is widely accepted in the medical world.
Once the amino acids are absorbed into the bloodstream they have far reaching effects across the entire body. Amino acids are involved in muscle repair (lean muscle building), essential brain functions and even hair growth just to name a few.
Natural source
In the human diet, approximately 15 to 20 percent of our total protein consumption is BCAA's. Dairy products and red meat are rich sources of these amino acids. However, if you are a bodybuilder, these sources may not be enough to gain muscle mass, hence, you may need to take BCAA supplement.
Difference between essential and non-essential amino acids.
Types Of Amino Acids
Essential:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Tryptophan
Valine
Non-Essential:Alanine
Arginine
Aspartic acid
Cysteine
Cystine
Glutamic acid
Glutamine
Glycine
Hydroxyproline
Proline
Serine
Tyrosine
Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. See table on the right for list of essential aminos. Your body can make non-essential amino acids by itself from vitamins and other amino acids.
The term "non-essential" can be misleading since all amino acids are essential for proper metabolism. There are some non-essential amino acids, such as glutamine, that are very essential in the process of muscle tissue repair.
The essential BCAAs are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. This means they are more likely to be used to build muscle rather than burned as fuel for energy.
BCAAs - COMMON QUESTIONS:
Are BCAA supplements safe to use?
Studies have shown that supplemental intake of the BCAAs in the range of 5-20 grams per day in tablet form and 1 to 7 grams per litre in liquid form with no adverse side effects. Higher intakes should be avoided due to the possibility of competitive inhibition of the absorption of other amino acids from the diet and the risk of gastrointestinal distress.
Are BCAAs found in food?
Yes. BCAAs are found in protein-rich foods. The higher the quality of the protein source, the higher amount of BCAAs. Out of all the protein sources whey protein has the best BCAA content.
How are BCAA supplements taken?
The most common form of BCAA supplements are pills. These pills are taken at staggered intervals throughout the day. BCAAs are also available in powder and liquid form.
My protein supplement contains Glutamine, do I need more?
Studies have shown that Glutamine plays a major role in protein synthesis and muscle repair. All whey protein supplements contain a small amount of Glutamine. Recommended dosages range from 10-40 grams per day, depending on activity, fitness and bodyweight. For more information see the glutamine information page.
Here are some other BCAA benefits:
- Prevents muscle breakdown
- Protects muscle tissue
- Helps build muscle
- Improves nitrogen retention to aid in muscle development
- Reduces muscle soreness and fatigue
- Aids protein synthesis
- Wound recovery
- Balancing nitrogen in body
Those who had tried using BCAA discovered the effectiveness of the supplement in improving their medical condition. However, BCAA side effects are likely to develop due to prolonged use. The use of BCAA for over six months can be harmful to health, as experienced by many people who took the supplement for an extended period. The common side effects of using BCAA include loss of coordination and fatigue. It is also important for people to avoid taking the supplement before they engage in activities that require excellent motor coordination.
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