BCAA: The Muscle-Building Science That Will Change Your Workout Style

BCAA, or Branched-Chain Amino Acids, are a group of essential amino acids consisting of Leucine, Isoleucine, and Valine. These are crucial for protein synthesis and muscle building. BCAA was first discovered in 1904 by Felix Ehrlich, a German chemist. Interest in using BCAA in sports began in the late 1980s and has since become widely popular.

Key Benefits of BCAA

• Promotes muscle protein synthesis

• Reduces fatigue during exercise

• Decreases muscle breakdown

• Aids in muscle recovery after exercise

• May help with weight control and muscle mass preservation during weight loss

Interesting Studies on BCAA

A 2017 study by Rahimi et al. found that BCAA supplementation helps reduce muscle damage and improves recovery in bodybuilders. Another study in 2018 by VanDusseldorp et al. indicated that BCAA might help reduce muscle soreness after resistance exercise. The recommended daily amount of BCAA, according to a 2017 study by Jackman et al., suggests that athletes or those who exercise intensively may require higher amounts. Generally, it's recommended to consume 5-10 grams of BCAA per day.

Where to Find BCAA

BCAA, being amino acids, are found abundantly in various meats such as chicken, beef, fish, eggs, milk, and dairy products. For vegetarians, options include soybeans, tempeh, various grains like almonds, walnuts, cashews, as well as brown rice, oats, and wheat. For vegetarians, eating a variety of plant-based protein sources can help ensure adequate BCAA intake. However, larger quantities may be needed compared to animal protein sources, as plant proteins typically have lower BCAA content.

"HOW to Choose Your BCAA"

BCAA in the Sports World

BCAA began to be used in sports in the late 1980s and has since become widespread, with ongoing research. For example:

A 2011 study by Gualano et al. found that BCAA supplementation may improve endurance in aerobic exercise.

A 2016 study by Dudgeon et al. reported that BCAA supplementation can help maintain muscle mass 

references

• Jackman, S.R., et al. (2017). Frontiers in Physiology, 8, 390. 

• VanDusseldorp, T.A., et al. (2018). Nutrients, 10(2), 180. [3] 

• Howatson, G., et al. (2012). Journal of the International Society of Sports Nutrition, 9(1), 

• Gualano, A.B., et al. (2011). Journal of Sports Medicine and Physical Fitness, 51(1), 111-117

• Dudgeon, W.D., et al. (2016). Journal of the International Society of Sports Nutrition, 13, 1.