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Branched-Chain Amino Acids (BCAAs)

This article provides general nutrition information only and is not medical advice.

OVERVIEW

Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. "Branched-chain" refers to the chemical structure of these amino acids. People use branched-chain amino acids for medicine.

Branched-chain amino acids are commonly taken by mouth or given intravenously (by IV) by healthcare providers for brain conditions due to liver condition (acute, chronic, and latent hepatic encephalopathy). Branched-chain amino acids are used for many other conditions and may be taken by athletes to improve athletic performance, prevent fatigue, improve concentration, and reduce muscle breakdown during intense exercise. But there is limited scientific research to support these other uses.


CLASSIFICATION

Is a Form of:

Essential nutrient obtained from proteins

Primary Function:

Brain conditions due to liver condition

Also Known As:

Acide Isovalérique de Leucine, Acides Aminés à Chaîne Ramifiée, Acides Aminés Ramifiés


HOW DOES IT WORK?

Branched-chain amino acids stimulate the building of protein in muscle and possibly reduce muscle breakdown. Branched-chain amino acids seem to prevent faulty message transmission in the brain cells of people with advanced liver condition, mania, tardive dyskinesia, and anorexia.


USES

  • Poor brain function related to liver condition. Taking branched-chain amino acids by mouth seems to improve liver function in people with poor brain function caused by liver condition. Branched-chain amino acids may also improve mental function or reverse comas in people with this condition, but conflicting results exist. Branched-chain amino acids don't appear to reduce the chance of death in people with this condition.
  • Consuming a drink containing branched-chain amino acids seems to reduce concerns of mania.
  • Movement imbalance called tardive dyskinesia. Taking branched-chain amino acids by mouth seems to reduce concerns of the muscle imbalance called tardive dyskinesia.

RECOMMENDED DOSING

The following doses have been studied in scientific research:

BY MOUTH:

  • For a brain condition due to liver condition (hepatic encephalopathy): 240 mg/kg/day up to 25 grams of branched-chain amino acids daily for three months. In some cases the dose is taken in three divided doses daily.
  • For mania: a 60 gram branched-chain amino acid drink containing valine, isoleucine, and leucine in a ratio of 3:3:4 taken every morning for 7 days.
  • For tardive dyskinesia: a branched-chain amino acid drink containing valine, isoleucine, and leucine at a dose of 222 mg/kg taken three times daily for 3 weeks.


FREQUENTLY ASKED QUESTIONS:

What do BCAA supplements do?

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.

Are BCAA supplements worth it?

"During exercise, whether you're lifting weights, running or cycling, your body will start to use those BCAAs for energy," Dr Kendall explains. So, it makes sense in theory, but Dr Kendall says that studies show that BCAAs make no difference to elite performance.

When should I take BCAA supplements?

Best Time to Take BCAAs. The ideal time to take branched-chain amino acids is during workouts by adding 5-10 grams to your shake regimen, both pre-workout or post-workout, to fuel your body and repair your muscles.

What amino acids are BCAA?

BCAA refers to three of the essential amino acids: leucine, isoleucine and valine. They are different to the other essential amino acids because of their 'branched-chain' structure.

Should I take BCAA every day?

Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short term) intake. Aim for 2-3 g leucine between meals, before, during or after workouts to maximize muscle protein synthesis.

Does BCAA have side effects?

Branched-chain amino acids are POSSIBLY SAFE when taken by mouth appropriately for up to 2 years. Some side effects are known to occur, such as fatigue and loss of coordination.

Does BCAA burn belly fat?

Amino acids, especially BCAAs, have been shown to help athletes burn more body fat—especially belly fat.

 

Can BCAAs make you gain weight?

Branched-chain amino acids may help prevent weight gain and enhance fat loss. In another study, weightlifters given 14 grams of BCAAs per day lost 1% more body fat over the eight-week study period than those given 28 grams of whey protein per day. The BCAA group also gained 4.4 lbs (2 kg) more muscle.

Is BCAA better than whey protein?

BCAA stands for Branched Chain Amino Acid. As a rule, BCAAs have a lower caloric content than whey protein, which makes them better if you are trying to cut weight while still maintaining muscle. They are also more readily available than whey protein is, and can help premature fatigue when training fasted.

Which is better BCAA or amino acids?

BCAAs are essential amino acids, but they have a branched-chain structure that sets them apart from the other EAAs. They are the building blocks of protein. Although branched-chain amino acids are in EAAs, the quantity is higher in pure BCAA supplements. Protein helps to promote muscle maintenance and growth.

Should I take BCAA and amino acids?

Use anytime – before, during, and after workouts.

BCAAs can be taken before, during, and after workouts to rapidly increase amino acid levels in the bloodstream, promote protein synthesis, and prevent muscle protein breakdown.

Can you drink BCAAs all day?

Our trainers and nutritionists recommend that you take BCAAs during your workouts, throughout the day on non-training days, and between meals. In short, you can be pretty flexible about when you take BCAAs, as long as you're not forcing them to compete with other nutrients in your digestive system to get absorbed.

Do I need BCAAs if I take protein?

That's because BCAA supplements don't contain all nine of the essential amino acids, while whey protein does. As a result, your muscle response won't be as high as it could be. In fact, it's unlikely that you even need BCAAs if you're already taking in enough protein, as we reported.

Is BCAA bad for liver?

Increased intake of branched chain amino acids (BCAA, essential amino acids compromising 20% of total protein intake) reduces body weight. However, elevated circulating BCAA is associated with non-alcoholic fatty liver condition and injury.

Does BCAA cause hair loss?

BCAAs have been shown to help retain muscle mass and maximize fat loss in conjunction with a calorie-restricted diet. Can BCAAs cause hair loss? Hair loss can point to amino acid deficiencies (as well as iron and vitamin deficiencies), so actually the opposite is true.

What do BCAA supplements do?

Our trainers and nutritionists recommend that you take BCAAs during your workouts, throughout the day on non-training days, and between meals. In short, you can be pretty flexible about when you take BCAAs, as long as you're not forcing them to compete with other nutrients in your digestive system to get absorbed.

Should I take BCAAs before bed?

BCAAs can be taken at any time—before, during, or after exercise, as well as throughout the day and before bed. Many people believe that taking BCAAs at bedtime can help with overnight muscle-protein synthesis.

Do BCAAs affect hormones?

Amino acids (AAs), especially BCAAs, play pivotal roles in hormonal secretion and action as well as in intracellular signaling. There is emerging data showing that BCAAs regulate gene transcription and translation. AAs stimulate protein synthesis and inhibit protein breakdown in skeletal muscle and liver.

Is too much BCAAs bad?

Research from the University of Sydney concluded that relying too heavily on BCAAs (branched chain amino acids, which are found in protein shakes) may reduce lifespan, and cause weight gain and a lower mood.

CLINICAL STUDIES