What Are Branched Chain Amino Acids /BCAA?
There are mainly nine essential amino acids. Out of these, three are considered as branched-chain amino acids (BCAAs). These are leucine, isoleucine, and valine. “Branched chain” is the chemical structure of BCAA. These amino acids are often found in protein-rich foods like eggs, meat, and dairy products that one commonly consumes on a daily basis. However, athletes and bodybuilders usually prefer to take this additional dietary supplement that has been popularized for performance enhancement and improving stamina or endurance. These supplements are sold in powder forms and research shows that they can not only build muscle but also aid further in reducing muscle fatigue and in alleviating muscle soreness.
What Is the Mechanism of Action of BCAA Supplements?
The BCAAs would preserve the muscle glycogen stores in the body and provide the necessary fuel to the muscles during exercise or intense workout sessions. They can also help reduce the muscle protein breakdown at the time of workouts.
It is essential to consult with a registered dietician or healthcare provider before one starts including BCAA supplements in the diet as most of the population would be obtaining these essential amino acids through protein-rich foods commonly through diets like fish, eggs, or dairy products.
How Do Bodybuilders or Fitness Professionals Choose a BCAA Supplement?
Leucine, isoleucine, and valine should be ideally in the ratio of 2:1:1 when one selects a product or supplement containing BCAA. More tons or amounts of these BCAAs in a supplement doesn't mean any extra benefit because one would be loading up only on one specific amino acid. Leucine should have a greater proportion in the BCAA supplement. One should also consider the serving size of the BCAA supplement before one starts with it. Consulting with a nutritionist can help because based on the body type and workout regimens, the number of ounces of each amino acid one would be getting from a scoop of BCAA powder would be recommended accordingly.
What Precautions Are to Be Taken While Purchasing BCAA Supplements?
Make sure one is not sensitive to any particular ingredients within these supplements so, it is best to double-check the label before one purchases it in order to avoid allergies or negative side effects. It would be wiser to check if the supplements have been third-party tested or not.
What Are the Alternative Sources of BCAAs to Protein Supplements?
Alternative sources of BCCAs to protein supplements include:
Cottage Cheese: (Per half-cup)
- Protein: 6 ounces.
- BCAAs: 2.35 ounces.
- Leucine: 0.85 ounces.
- Isoleucine: 0.5 ounces
- Valine: 0.5 ounces.
Tuna: (Per 6 ounces).
- Protein: 33 ounces.
- BCAAs: 5.6 ounces.
- Leucine: 2.5 ounces.
- Isoleucine: 1.5 ounces.
- Valine: 1.6 ounces.
Chicken: (Per 6 ounces).
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Protein: 36 ounces.
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BCAAs: 6.6 ounces.
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Leucine: 2.9 ounces.
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Isoleucine: 1.8 ounces.
- Valine: 1.9 ounces.
Eggs: (Per egg)
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Protein: 6.3 ounces.
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BCAAs: 1.3 ounces.
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Leucine: 0.54 ounces.
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Isoleucine: 0.3 ounces.
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Valine: 0.4 ounces.
Salmon: (Per 6 ounces)
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Protein: 34 ounces.
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BCAAs: 5.9 ounces.
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Leucine: 2.7 ounces.
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Isoleucine: 1.5 ounces.
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Valine: 1.7 ounces.
What Are the Dosage, Side Effects, and Safety Concerns for BCAA Supplements?
BCAAs are usually considered safe when used in doses of only up to 12 grams or 0.423 ounces daily for a maximum of 2 years. Some researchers and health experts have associated continuous or frequent consumption with adverse impacts on mood, an increased likelihood of developing cardiovascular disease, and an earlier onset of type 2 diabetes. If one observes symptoms like fatigue and loss of coordination, it is best to stop with these supplements. BCAAs should also be cautiously used before any activities that require motor coordination like driving. Other common side effects would be digestive issues like nausea, diarrhea, or possibly bloating. In pregnancy and lactation, these supplements need to be researched to determine whether they are effective and still have safety concerns. It is always ideal to consult the healthcare provider to find out what dose of BCAA would be best for a specific condition and if one has any other systemic conditions or diseases, then the supplements would definitely cause an interference. Hence one would need a dietician or healthcare provider's opinion before implementing these supplements in the diet.
What Are the Possible Risk Factors of BCAAs?
Possible risks include:
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Despite the many proposed muscle growth benefits of BCAA, these protein supplements when taken in excess can have an adverse effect on systemic health as per research conducted in mice models. Medical researchers observed that regular consumption of BCAA supplements led to an overall increase in the blood-branched amino acids. In the mice models, the increase in these blood-branched amino acid levels competed with the major neuro protein tryptophan which is the precursor to the serotonin hormone. Serotonin is responsible for improved neurocognition, mood boosts, and aiding in sleep among its numerous other functions for the brain. Hence BCAA consumption on a regular basis might lead to interference in the synthesis and secretion of serotonin that can impact mental and neurocognitive health, obesity, and even shortened lifespan as per a detailed review of medical literature.
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Current research as per some randomized controlled trials and meta analysis reports also shows that individuals who consumed more BCAAs regularly or had an increased concentration of BCAAs in the blood are more likely to develop cardiovascular disease (as the normal amino acid metabolism is possibly interfered with leading to a higher risk of cardiovascular disease).
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Similarly, because the reduced synthesis of serotonin is related directly to lowered mood and neurocognitive health, it is also related to individuals becoming obese and that can consequently become a major risk factor for developing type 2 diabetes. Though current research remains elusive as to whether lowered serotonin leading to obesity is responsible for the onset of type 2 diabetes in these individuals or because of lowered insulin resistance, BCAAs are indeed one of the markers for diabetic patients as well.
Conclusion
The evidence regarding the use of BCAAs is so far mixed and there is no general consensus regarding the use of these as a nutritional supplement as such. Current nutrition research hence proposes that while compared to placebo, BCAA supplements may not only increase the cellular energy metabolism in the body but also aid in muscle growth. It is also true in contrast that regular or overconsumption of these supplements can pose significant health risks or predispose the individual to a higher risk of obesity, cardiovascular, diabetic, or neurocognitive diseases. Instead, it would be safer to opt for the intake of the BCAAs through diet instead to boost muscle endurance.
