Particularly recognized in the world of bodybuilding, BCAAs have anabolic properties, meaning that they stimulate the construction of tissues such as muscles. These properties make them very interesting when gaining muscle mass. What exactly are BCAAs? How do they work in your body? How much to consume and in what foods can you find them?
What are BCAAs?
BCAAs (Branched Chain Amino Acids) are branched chain amino acids. This term comes from their molecular structure. As a reminder, a protein corresponds to the assembly of several amino acids. These are the elements that make up proteins. Of the 9 essential amino acids, there are 3 branched ones: isoleucine, leucine and valine.
Reminder.
Branched-chain amino acids (BCAAs) belong to the family of essential amino acids. They cannot be synthesized by the body and must therefore be supplied through food.
Leucine.
This amino acid acts as a muscle building trigger and promotes the development of muscle mass. Consumed after physical effort, leucine allows bones, skin and muscles to rebuild properly. It is recommended to consume between 1 and 20 grams of leucine per day, depending on the intensity of the physical activity and your body type.
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Leucine is most effective when consumed in servings of at least 5 grams. Be careful, however, not to consume too much leucine per day. An imbalance can lead to isoleucine and valine deficiency. This is why it is important to combine leucine with the two other branched amino acids. This is why most BCAA food supplements contain leucine, isoleucine and valine in proportion 2.1.1 or 4.1.1.
Valine.
Valine is quickly assimilated by the muscles. It is therefore particularly useful during post-exercise recovery. Combined with leucine and isoleucine, it helps increase muscle mass. There is no recommended daily intake but it is advisable not to exceed 20 grams per day. Although valine deficiencies are rare, they can cause stunted growth in infants.
Isoleucine.
Isoleucine participates in the production of energy which will then be used during muscle contraction. During exercise, it helps improve your endurance capabilities. In athletes, isoleucine promotes optimal recovery and prevents muscle catabolism, i.e. muscle wasting. The recommended daily intake is between 1 and 20 grams per day depending on the intensity of the physical activity performed. An isoleucine deficiency results in significant physical fatigue.
Summary.
The recommended daily intake for BCAAs are:
- 1 to 20g for leucine and isoleucine
- 20g maximum for valine
BCAAs are naturally provided by food, however there are also supplements in powder or capsule form.
All Meals Feed. contain all amino acids.
How BCAAs work in the body.
BCAAs are known to stimulate muscle protein synthesis. Indeed, if you consume BCAAs in addition to bodybuilding (or other strength sports), protein synthesis, particularly muscle protein, will be optimized. Branched-chain amino acids help increase muscle mass and limit protein degradation: they are said to have an anti-catabolic role. BCAAs are therefore very interesting when your goal is to
Did you know ?
If you are forced to stop your training (due to injury for example), increasing your BCAA consumption will help limit muscle loss.
The interest of BCAAs for sport.
Before training.
BCAAs have anabolic power, meaning they increase muscle mass and therefore limit muscle wasting during intense workouts. Therefore, it is interesting to take BCAAs before your workout in order to limit muscle catabolism.
During training.
It may be beneficial to consume BCAAs during your workout for several reasons. BCAAs make up 1/3 of the proteins present in muscle. Your body will use this BCAA intake to produce energy and therefore slow down the depletion of carbohydrate, lipid and protein stocks. This saving of muscle glycogen helps slow down the onset of exercise-related fatigue and therefore improves your performance. Therefore, consuming BCAAs during training is interesting if you are aiming to gain muscle mass. To optimize the impact of taking BCAAs, it is important to know how to train.
Post workout.
For optimal recovery, it is essential to consume protein. They will help repair and develop your muscles. Studies have shown that consuming BCAAs post-workout helps reduce exercise-related aches and pains. In fact, BCAAs preserve the integrity of muscle fibers and reduce post-workout fatigue. They will also stimulate muscle growth if overall protein intake is sufficient.
Summary.
BCAAs help build and maintain muscle mass, and increase protein synthesis necessary to continually progress during your workouts.
Foods rich in amino acids.
Plant-based foods rich in BCAAs.
Plant foods rich in BCAAs include beans, peas, cashews, walnuts, almonds, peanuts and hazelnuts.
Foods of animal origin rich in BCAA.
Animal products rich in BCAAs are eggs, fish, meat and dairy products.
Common questions about BCAAs.
Are there any side effects from taking BCAAs?
Taking BCAAs is not harmful to your health because they are essential amino acids that are naturally provided through food. However, there are contraindications and possible side effects if taken in excess. Excessive consumption of BCAAs can lead to gastrointestinal disorders as well as excessive ammonia concentration in the blood, which can be toxic to the brain. Any supplementation must be accompanied by sufficient physical activity. BCAA supplementation is contraindicated for pregnant or breastfeeding women, as well as people suffering from multiple sclerosis, severe mental retardation or chronic alcoholism.
When to consume BCAAs?
Depending on your goals, you can consume BCAAs before, during and/or after your workout. It is recommended to consume between 5 and 10 g per dose. As amino acids are assimilated in 20 minutes, you can take them 30 minutes before your session for example or just after. However, BCAAs are not miracle products and will not replace physical exercise and the use of muscle fibers necessary for the development of your muscles. In order to get the most out of the effects of BCAAs, it is important to exercise regularly and eat a varied and balanced diet.
In summary.
BCAAs are branched-chain amino acids that enable the development and maintenance of muscle mass and increase protein synthesis, necessary for physical progress. BCAAs are naturally present in foods of plant and animal origin but they also exist in the form of food supplements (in powder or capsules).
