Branched Chain Amino Acids (BCAA)

Branched Chain Amino Acids or BCAA are required by the body to build and use our muscles as we grow are in a continuous cycle of breaking down and building back up again. 

Amino acids are what builds muscle protein and are considered to be their main structure. These are consumed in free form which are those that are in branched chains. These chains are broken down in through the process digestion and then the free amino acids or short chains are absorbed and transported to all cells through blood stream. Amino acids are of two types, Essential and non-essential amino acids.

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Difference between essential and non-essential amino acids

Human body cannot synthesize the essential amino acids. So, these amino acids must be taken in from outside regularly. should get together with full with protein or vegetable inferior products. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, threonine and valine. Nonessential amino acids can be synthesized by the body from other amino acids and vitamins. So, it is not absolutely necessary to take them regularly as we can synthesize them from other amino acids and vitamins.

Essential amino acids are important for normal metabolism, and some of them, such as glutamine, are necessary in conditions of stress e.g. illness or injury.

What are the Branched Chain Amino Acids (BCAA)

Essential BCAA (BCAA) are extremely important for athletes, since they are not metabolized in the liver and muscles. As soon as the protein is cleaved into the individual amino acids in process of digestion, these amino acids are used either to build new proteins or used as fuel for energy production.

Among BCAAs are leucine, isoleucine and valine. The most important amino acid is leucine. But it shouldn’t be taken alone as valine and isoleucine enhance its effects. Unlike other amino acids, BCAAs are not synthesized in our body, so it is necessary to obtain them in the form of dietary supplements. The uniqueness of these amino acids is that they directly energize our muscles. The uniqueness of metabolism of BCAAs is that they are directly metabolized by muscles while other amino acids are mainly metabolized by the liver. Increased utilization of our body stores of BCAA happens during strict dieting and physical exertion lasting more than three hours.

Utilization of BCAAs in Body

BCAAs are considered an important source of energy for skeletal muscles. Leucine oxidation can contribute more to the number of ATP molecules than glucose oxidation. Therefore, leucine is able to provide the right amount of skeletal muscle energy.

Amino acids with a branched side chain are the basis for protein synthesis as well as precursors of glutamine and alanine. Their demand increases greatly during heavy training. BCAAs act as stimulant for secretion of PI3K and insulin needed to increase protein synthesis. They also stimulate the mechanism of mTOR ( a mechanism for protein synthesis). The key BCAA involved in this complex mechanism is leucine. These amino acids affect the production of leptins, so they affect our appetite and body weight as well. Secretion of leptin is directly proportional to the amount of fat in the body. Greater amount of fat results in greater amount of leptin production and vice versa. These leptins suppress our appetite. It is one of the protective mechanisms to avoid obesity. 

When a person adheres to a low calorie diet and loses fat, the production of leptin decreases and this produces a strong feeling of hunger. Leucine can increase the secretion of leptin because its presence gives our body reassurance that we have enough energy in our body. Thus, BCAAs are required for protein synthesis. In addition to this, they also provide the muscles with energy, help us getting rid of fat. That’s why they are called indispensable helpers to every bodybuilder.

The use of BCAA in bodybuilding

In bodybuilding and power sports, BCAAs are used for the following reasons:

•  Preservation of muscle mass from catabolic state
• The growth of new muscle mass
• Burning away the fat
• Increased strength and endurance to the athletes

When and how much to take BCAAs?

For bodybuilders, an intake of 5-10 grams of amino acids before and after training is recommended. In a day of rest, you can take these in morning before breakfast and before bedtime. During preparation for a competition, the dose of BCAA can be increased to 30-50 grams per day. Athletes need to get about 3-6 grams of Leucine per day to maintain adequate muscle mass.

BCAAs can also affect muscle pain

Several studies suggest that BCAAs delay the emergence of pain in the muscles. They also prevent the destruction of muscle tissue associated with intense physical activity. Less pronounced muscle breakdown and muscle pain means more rapid regeneration. The faster you recover, the more quickly you return to the gym and go back for training.

Main Source of Branched Chain Amino Acids

Each amino acid is present in varying quantities in a variety of products:

•  Leucine - whey protein , casein , egg , soy, milk and cheese.
• Isoleucine - meat, poultry, fish, pork, whey protein, casein, egg, soy, cheese, milk and cashew nuts .
• Valine - whey protein, casein, egg protein, soybean protein, milk, cheese whey and curd.