Does BCAA Build Muscle? Amino Acid Supplements

BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine. They are essential because the body cannot produce them from other amino acids. They must be obtained through food or supplements. 

BCAAs account for 40% of the daily requirement for all 9 essential amino acids. BCAAs convert each amino acid into energy during intense exercise and account for approximately 35% of all muscle tissue. The more BCAAs there are in the muscles, the more they will be used for producing energy, slowing muscle cell breakdown, and preventing muscle loss.

Several studies report that BCAAs improve protein synthesis both after resistance training and in the absence of exercise. A small number of studies report that this alone leads to longer-term muscle mass gains.

BCAA supplements are widely used to increase protein synthesis during and after workouts and are a convenient way to boost muscle growth. However, with the rise in popularity of BCAA supplementation, the importance of dietary sources of these essential amino acids has been overshadowed. 

Several protein-rich foods are rich in BCAAs, including:

• Meat
• Fish
• Poultry
• Milk and cheese
• Beans and lentils
• Tofu and tempeh
• Eggs
• Pumpkin seeds
• Nuts
• Quinoa

Whey protein has the highest concentration of leucine and is an excellent source of BCAAs. The average daily requirement for leucine is 1-3 grams.

However, you must ensure that the whey protein you consume is of the highest quality and derived from grass-fed, organically raised, raw cow milk. This ensures that the whey protein is free of genetically modified organisms, hormones, and pesticides. It should also be cold-processed since heat destroys the delicate molecular structure of whey protein.

According to studies, daily BCAA requirements for healthy people can be as high as 65 mg per pound of body weight:

• Men: Minimum of 12 grams of BCAAs daily
• Women: Minimum of 9 grams of BCAAs daily

There is no need to take supplements if your diet is high in protein. However, if you are an athlete or engage in vigorous resistance training, taking BCAA supplements in quantities ranging from 10 to 20 grams daily may be advantageous. 

The optimal time to take BCAA supplements is shortly before or after your workout. If you are aiming to grow muscle, take them in the morning to avoid any reactions.

BCAA drinks make it much easier to meet your amino acid requirements while keeping the rest of your diet under control. However, you should use them to fill the gaps or give you a little something extra for your workouts, not as the main source of your amino acid intake. When you get leucine, valine, and isoleucine naturally from food, you are getting other important nutrients your body needs, such as complete protein, healthy fats, and trace minerals.

BCAA supplements are available in pill and powder forms. In addition to pure BCAA supplements, they could be found in various pre- and post-workout supplement combinations. Below are some of the most well-known BCAA benefits:

1. May support muscle growth

BCAA supplements containing more leucine may improve body composition by increasing muscle mass. Leucine helps produce more protein, resulting in muscle tissue repair and growth. 

2. Reduces muscle soreness

BCAAs can help reduce muscular pain and speed up recovery by slowing the rate of muscle breakdown and increasing the pace at which muscles can rebuild themselves. Studies have reported that taking BCAA supplements can lessen the soreness of the muscles after a strenuous workout.

3. May reduce fatigue

BCAAs may help with exercise-induced fatigue in two ways:

• Slowing down the rate at which the brain absorbs tryptophan, an amino acid that may contribute to fatigue during exercise
• Lowering serotonin levels, a neurotransmitter linked to fatigue during exercise

4. Reduces liver disease problems

Studies report that BCAAs may improve the ability of those with liver diseases to process protein. Protein deficiency is often the result of liver disease because it affects the way the body can metabolize protein.

Studies have also suggested that BCAA supplementation may improve the prognosis of liver cirrhosis. However, this claim is still being debated.

5. May reduce the risk of diabetes

The BCAA isoleucine enhances glucose tolerance, and the entire BCAA trio can improve insulin sensitivity and reduce the risk of diabetes. Because BCAA metabolism in people with diabetes is dysfunctional and taking BCAAs raises insulin levels, they should not be used as a treatment for diabetes.

Naturally, people with diabetes should prioritize improving body composition through diet and exercise and collaborate with their doctor to get their condition under control. Others can concentrate on consuming BCAAs and using BCAAS with exercise to support insulin health and lower their risk of diabetes.

6. May have an anti-aging effect

Due to their therapeutic properties and ability to speed up the production of new mitochondria, BCAAs have an anti-aging effect. BCAAs have been used to treat liver disease, improve brain function, stop age-related muscle deterioration, and lower the risk of death from cancer.

BCAA supplements are considered generally safe, and most people who take BCAAs do not experience any adverse effects.

However, BCAA metabolism can be problematic with some genetic disorders and underlying medical conditions.

Even though most people can safely consume BCAAs, you should always consult your doctor before incorporating this supplement into your diet.