BCAAs, or branched-chain amino acids, are a group of essential amino acids that play a critical role in muscle protein synthesis. They’re a group of three essential amino acids – leucine, isoleucine, and valine. These amino acids cannot be synthesized by the human body and must be obtained through diet or supplements. BCAAs are found in high-protein foods such as meat, fish, eggs, and dairy, but they can also be consumed in supplement form, usually as a powder or capsule.
Let’s take a closer look at five key benefits of BCAAs, ones that have been proven and backed by scientific evidence.
Benefit 1: Reduced muscle soreness
In a study published in the Journal of the International Society of Sports Nutrition, participants who took BCAAs reported less muscle soreness and fatigue compared to those who took a placebo. The study included 20 participants who took 12 grams of BCAAs daily for eight days. Specifically, the BCAA group reported a significant reduction in perceived muscle soreness and fatigue levels in the days following an intense resistance training session. The study also measured blood markers of muscle damage and inflammation and found that the BCAA group had lower levels of these markers than the placebo group.
A study published in the American Journal of Physiology-Endocrinology and Metabolism found that consuming BCAAs before and after resistance training resulted in a significant increase in muscle protein synthesis compared to a placebo. The study involved 21 young adults who performed resistance training and received either a placebo or a BCAA supplement containing 5.6 grams of leucine, 2.7 grams of isoleucine, and 2.7 grams of valine. The researchers found that muscle protein synthesis increased by 22% in the BCAA group, compared to 0% in the placebo group.
Another study published in the Journal of the International Society of Sports Nutrition investigated the effects of BCAAs on muscle protein synthesis in older adults. The study included 16 men over the age of 65 who consumed a BCAA supplement containing 3 grams of leucine, 1.5 grams of isoleucine, and 1.5 grams of valine before performing leg exercises. The researchers found that muscle protein synthesis increased by 48% in the BCAA group, compared to 17% in the placebo group.
Benefit 2: Improved muscle growth
In a study published in the Journal of Nutrition, participants who took BCAAs along with resistance training experienced greater increases in muscle size and strength compared to those who only took a placebo. The study included 28 participants who took 10 grams of BCAAs daily for eight weeks.
A study published in the European Journal of Applied Physiology found that BCAAs may help to reduce muscle damage and improve recovery after exercise. The study involved 10 trained male cyclists who consumed a BCAA supplement containing 12 grams of leucine, 6 grams of isoleucine, and 6 grams of valine during a high-intensity cycling exercise. The researchers found that the BCAA group had lower levels of muscle damage markers and reported less muscle soreness compared to the placebo group.
Another study published in the Journal of the International Society of Sports Nutrition investigated the effects of BCAAs on muscle soreness and perceived exertion during high-intensity exercise. The study included 12 recreationally active men who consumed a BCAA supplement containing 6 grams of leucine, 3 grams of isoleucine, and 3 grams of valine during a high-intensity cycling exercise. The researchers found that the BCAA group had lower levels of perceived exertion and reported less muscle soreness compared to the placebo group.
Benefit 3: Enhanced endurance
In a study published in the Journal of Sports Medicine and Physical Fitness, participants who took BCAAs before a cycling test were able to exercise for longer and with greater power output than those who took a placebo. The study included 10 participants who took 6 grams of BCAAs before the test.
A study published in the Journal of Nutrition investigated the effects of BCAAs on endurance performance in trained cyclists. The study included 8 trained male cyclists who consumed a BCAA supplement containing 4 grams of leucine, 2 grams of isoleucine, and 2 grams of valine during a 3-hour cycling exercise. The researchers found that the BCAA group had improved endurance performance, as measured by time to exhaustion, compared to the placebo group.
Another study published in the International Journal of Sports Medicine investigated the effects of BCAAs on endurance performance in triathletes. The study included 8 trained male triathletes who consumed a BCAA supplement containing 6 grams of leucine, 3 grams of isoleucine, and 3 grams of valine during a 90-minute cycling exercise followed by a 10-kilometer run. The researchers found that the BCAA group had improved endurance performance, as measured by time to completion, compared to the placebo group.
Benefit 4: Reduced fatigue
In a study published in the European Journal of Applied Physiology, participants who took BCAAs were able to complete a cycling test with less perceived exertion and fatigue compared to those who took a placebo. The study included 10 participants who took 6 grams of BCAAs before the test.
A study published in the Journal of Sports Medicine and Physical Fitness investigated the effects of BCAAs on exercise-induced fatigue in soccer players. The study included 20 male soccer players who consumed a BCAA supplement containing 12 grams of leucine, 6 grams of isoleucine, and 6 grams of valine during a soccer match. The researchers found that the BCAA group had lower levels of fatigue and higher levels of cognitive function compared to the placebo group.
Another study published in the Journal of the International Society of Sports Nutrition investigated the effects of BCAAs on exercise-induced fatigue in endurance athletes. The study included 12 male runners who consumed a BCAA supplement containing 6 grams of leucine, 3 grams of isoleucine, and 3 grams of valine during a 30-kilometer run. The researchers found that the BCAA group had lower levels of perceived exertion and reported less fatigue compared to the placebo group.
Benefit 5: Improved insulin sensitivity
In a study published in the Journal of Nutrition, participants who took BCAAs before a high-carbohydrate meal had lower insulin levels compared to those who only ate the meal. The study included 26 participants who took 5 grams of BCAAs before the meal.
This means that BCAAs could potentially help to improve glucose metabolism and reduce the risk of insulin resistance, which is a precursor to type 2 diabetes.
A study published in the Journal of Nutrition investigated the effects of BCAAs on body composition in overweight adults. The study included 16 overweight adults who consumed a BCAA supplement containing 4 grams of leucine, 2 grams of isoleucine, and 2 grams of valine daily for 8 weeks. The researchers found that the BCAA group had a significant decrease in body fat percentage and a significant increase in lean body mass compared to the placebo group.
Another study published in the Journal of the International Society of Sports Nutrition investigated the effects of BCAAs on body composition in college wrestlers. The study included 18 college wrestlers who consumed a BCAA supplement containing 14 grams of leucine, 7 grams of isoleucine, and 7 grams of valine daily for 19 days. The researchers found that the BCAA group had a significant decrease in body fat percentage and a significant increase in lean body mass compared to the placebo group.
So there you have it, five scientifically-backed benefits of BCAAs that can help you take your fitness routine to the next level.
If you’re stuck deciding which BCAA supplement is right for you – remember to look for ones that have been independently tested (especially those with the Diamond Verifier Lab mark), to ensure you are getting the correct strength and quality from your product.