It's hard to overlook BCAAs when it comes to sports supplementation. This category of amino acids promises wonders not only for bodybuilding enthusiasts, but also for endurance athletes. Better resistance to effort, less muscle soreness, more qualitative muscle gain...
All these benefits have prompted many athletes to consume BCAAs in a variety of forms.
Are the alleged effects of these compounds proven? Is it safe to consume BCAAs?
If we look at the studies carried out on BCAAs, it's clear thatthese molecules play an important role in muscle building and muscle gain. But taking advantage of the benefits of BCAAs isn't as simple as you might think.
Unexpectedly, when consumed on their own, in isolation from other amino acids, their effects leave much to be desired. To reap their full benefits, they must be consumed with a protein known as "biologically complete".
Whey, for example, delivers all the essential amino acids plus BCAAs. As long as whey provides you with the right quantities of BCAAs, there's no need to buy BCAA capsules. We invite you to read on to learn more about these supplements.
Important information:
To begin with, it's vital to distinguish between isolated BCAAs, sold as such, and BCAAs naturally present in conventional proteins, such as whey, casein, plant proteins or dietary proteins.
All these proteins contain BCAAs, in widely varying concentrations. The benefits of BCAAs are numerous, but only if you take a biologically complete protein1, naturally rich in BCAAs, and not isolated and/or purified BCAAs.
What are BCAAs?
BCAAs, or Branched Chain Amino Acids, form a separate group from the 22 existing amino acids. They are distinguished by a significantly more complex molecular structure.
BCAAs have a branched side chain. That's why they're also known as branched-chain amino acids in the French-speaking world.
There are only three BCAAs. This family of amino acids includes leucine, valine and isoleucine. They can be found in many foods, and also in significant quantities in whey.
As a general rule, these nutrients will be present in a 2:1:1 ratio, i.e. twice as much leucine for the same amount of valine and isoleucine (approximately).
What is the role of BCAAs?
BCAAs account for almost a third of the amino acids in our muscles. However, they have more than just a structural role to play.
Leucine, valine and isoleucine also act as substrates regulating glycogen synthesis and glycogenolysis (production of glucose from glycogen).
These BCAAs can therefore be particularly useful to the body during intense, long-term effort.
These molecules are also involved in the metabolic cascades that follow intense physical activity.
BCAAs, and leucine in particular, have the ability to reduce muscledamage2 while optimizing the synthesis of new muscle fibres. This is made possible by their interaction with the mTOR complex and the ensuing metabolic cascade.
It should be noted that the body is incapable of synthesizing BCAAs. Food is therefore the only source of BCAAs. This naturally leads athletes to consume dietary supplements containing these amino acids.
What are the benefits of BCAAs?
These substances can give any athlete a serious boost. They reduce muscular catabolism while promoting muscular anabolism3-4. In this sense, these substances significantly improve your training results. So you can progress more rapidly in your chosen sport.
Of course, the benefits of BCAAs cannot be observed outside sporting activity. Like other dietary supplements, such as casein, BCAAs are not a miracle product for mass gain or toning. Consumers will need to exercise properly to benefit from their beneficial effects.
What are the dangers and side effects of BCAAs?
In the context of whey supplementation, for example, there are no warnings or dangers specifically linked to BCAA concentrations. So, for sportsmen and women, there are no particular warnings when using BCAAs at the right protein dosage, with a healthy, balanced diet and proper hydration.
That said, pure or isolated BCAA supplements are flooding the market. However, producers are careful not to indicate the origin or manufacturing process of these products. This is indeed a sensitive subject, since some of these compounds are extracted from animal feathers or fur5, not used for human consumption. They may also be derived from genetically modified microorganisms or processed plant proteins. Whatever the case, these compounds are necessarily isolated or extracted using solvents, making them ultra-processed products.
All this raises concerns about the potential harms of these amino acids. In addition to their ineffectiveness on performance, this is yet another reason to avoid pure BCAAs in favor of biologically complete proteins such as whey. In whey, BCAAs are naturally present and are not the result of any enrichment.
Do BCAAs build muscle?
Protein has been shown to improve metabolic responses to exercise6. All amino acids play a part in this, but it's the BCAAs that are most involved in these mechanisms. These molecules, particularly leucine, stimulate cell regeneration and the synthesis of new muscle fibres.
To take full advantage of these effects, you'll need to perform suitable exercises and consume these BCAAs as required. As you'll discover below, it's not just a matter of taking the first BCAA-based dietary supplement you come across.
Do BCAAs help you lose weight?
Protein doesn't help you achieve your ideal physique effortlessly. They only help you sculpt your body more effectively.
To lose weight, you'll need to gradually reduce your calorie intake (not necessarily a "diet", but rather a nutritional readjustment that's sustainable over the long term) and increase your energy expenditure (through physical exercise).
As part of a slimming diet or as part of a sports programme, the proteins and BCAAs they contain will help you to maintain muscle. In the event of caloric restriction, the body will tend to "burn" muscle fibers to produce energy, before burning fat.
Supplementation avoids this situation and makes it easier for you to increase your lean mass/fat mass ratio.
What are the essential amino acids for athletes?
All amino acids have a role to play and are useful for athletes. However, some of them are called "essential" because the body cannot synthesize them.
These are the famous EAA or Essential Amino Acids. This group includes 9 types of protein: leucine, isoleucine, valine, phenylalanine, tryptophan, threonine, methionine, lysine and histidine.
As you'll have noticed, leucine, isoleucine and valine are present in the list. BCAAs are effectively a blend of these 3 amino acids (often in a ratio of around 2:1:1).
How much BCAA per day?
The quantity of BCAAs to be consumed will depend on the athlete's objectives. In terms of supplementation, specialists recommend a protein intake of between 1.3 and 2 g/kg/d of protein. A daily dose of whey is equivalent to around 25 g of protein, corresponding to 5.5/6 g of BCAAs.
To avoid excess, it's best to consult a dietician or nutritionist who specializes in sports beforehand. They will be able to give you a precise recommended daily dose, taking into account your diet, the type of sport you practice and your objectives.
How to use BCAAs
This is undoubtedly the most important point. While studies confirm that BCAAs are beneficial for muscle building, they also show that these amino acids lose their effectiveness if consumed alone. Their beneficial and particularly anabolic effects in muscle-building will only be obtained in the presence of a complete protein1.
Isolated consumption of BCAAs would therefore be less interesting. We repeat, scientific and medical studies on the subject as a whole indicate that it's best to take them with a biologically complete protein. It is therefore clearly not recommended to take isolated isolated BCAAs.
To benefit from the beneficial and very interesting effects of BCAAs, you need to choose a protein powder naturally rich in BCAAs, like all those offered by Protéalpes.
What natural foods are rich in BCAAs?
These nutrients are present in virtually all animal protein sources and wholefoods. You can find them in white and red meats, milk and eggs.
Vegan followers will not be at a disadvantage, since they are found in legumes in particular. On the other hand, vegetable proteins are less rich in EAA and BCAA per 100 g of protein.
What are the best dietary supplements for amino acids?
Ultimately, whey is your best alternative for taking these nutrients as a supplement to your diet. The most popular protein powder among athletes has an excellent amino acid profile.
It naturally contains all the essential amino acids, including BCAAs in large quantities (> 20% of total AA), so you can take full advantage of their benefits. Whey is not normally manufactured using chemical processes. Whey is obtained by mechanical filtration, followed by dehydration.
Nevertheless, most whey proteins on the market contain numerous additives, and the traceability of raw materials leaves much to be desired. To ensure a quality product, choose a French whey protein, made from local milk, and formulated without additives or sweeteners.
Casein and other proteins, such as vegetable proteins, contain BCAAs.
Nevertheless, whey has the advantage of being the most effective and also the most versatile. As whey is rapidly absorbed, you can modulate the speed of protein absorption by adding carbohydrates to your shaker.
When and why take BCAAs?
When it comes to taking BCAAs, we have the same rules and advice as for whey. The consumption of BCAAs must be part of a sporting activity. If you're not practising a sport, or in a particular pathological situation, these nutrients could potentially constitute an excess that will encourage weight gain.
This supplementation optimizes mass gain and/or accelerates recovery, depending on the type of effort involved. BCAAs can also help you maintain muscle mass during dieting.
They are also useful for senior citizens. In the elderly, the body tends to destroy more muscle fibers than it creates through catabolism. A consistent and adapted intake of BCAA-rich proteins slows this phenomenon. Find out more in our article dedicated to whey intake at different ages.
Is it really worth taking BCAAs?
Consumingthese nutrients is highly recommended when practicing sport. Their benefits in terms of strength, endurance, mass gain and recovery will enable you to progress in any discipline.
But they still need to be taken correctly, i.e. with other amino acids, for optimum effects. This form of supplementation loses all its appeal if pure BCAAs are consumed.
What are the benefits of BCAAs in strength sports?
Any protein deficiency is particularly detrimental to strength sports enthusiasts. Since the aim is often to build muscle, these disciplines require a high protein intake, and BCAAs have their place.
These nutrients are essential for building strength. They can also act as an energy substrate. A consistent long-term intake of BCAAs will enable you to go the distance in training and competition. At the same time, you optimize muscle building and recovery. It's an excellent supplement for crossfit.
Why take BCAAs for bodybuilding?
Its effects on metabolism encourage bodybuilding enthusiasts to take BCAAs. As mentioned above, these nutrients are involved in the metabolic cascades that occur after training. They reduce trauma to your muscles while stimulating the synthesis of new muscle fibres.
Consequently, taking BCAAs limits muscle catabolism and promotes mass gain. We stress, however, that these effects will only be optimal when they act with ALL the essential amino acids. Hence the importance of choosing whey, a biologically complete protein.
What BCAAs should I take for strength sports?
As BCAAs only work in the presence of biologically complete proteins, there's no point in taking BCAAs in isolation. Similarly, there's no point in taking any of the 3 amino acids on their own, such as leucine, for example. To improve your training results, you need to consume all 3 nutrients as well as all essential amino acids. Without this, taking BCAAs will be meaningless.
Should you take BCAAs for weight gain?
Consumption of BCAAs and supplementation is not always a prerequisite for building muscle. Nevertheless, it is a way of achieving your goals more effectively. Ultimately, it all depends on your expectations and your diet. Let's not forget that your meals should be the foundation and can, in the first instance, provide you with all the nutrients you need, especially when you're just starting out.
Before considering anything, you'll need to take a close look at your diet. This will also be necessary for the correct dosing of your chosen protein powder or whey. That's why we advise you to consult a dietician or a competent sports coach beforehand.
Do you need to take BCAAs for your lean body?
Muscle drying is characterized by caloric restriction coupled with specific training. Although the aim is to lose fat, these conditions are ultimately also conducive to muscle wasting, which we absolutely must avoid. If your caloric balance is negative, the body will also burn muscle tissue.
Taking BCAAs and a high-protein diet will limit or prevent muscle catabolism. Supplementation will enable you to maintain your muscle mass. Of course, you'll need to keep track of the calories you consume and burn. You need to keep a close eye on your progress during this phase.
Can BCAAs help reduce muscle soreness?
Muscle soreness is caused by micro-injuries resulting from exertion. By interacting in various ways, BCAAs reduce the damage to your muscles. In this way, they can prevent inflammation, the source of the aches and pains you feel after your workouts.
In any case, muscle soreness is a sign that the body has been working and adapting to physical effort and weight training. These aches and pains will be felt less and less as the weeks go by. So much so, in fact, that a regular exerciser will no longer feel aches and pains. However, this does not mean that training is no longer effective.
What are the benefits of BCAAs in endurance sports?
In endurance sports, the focus is on maximizing BCAA stores for long sessions. Muscle BCAAs are mobilized for long-duration efforts. Through various mechanisms, BCAAs have a beneficial effect on fatigue substances (lactates, ammonia) and muscle damage substances (LDH, CK), as well as on energy metabolites2. These nutrients thus offer the prospect of a significant improvement in endurance.
We'll also be looking to benefit from their effects on recovery. These substances can help you recover more quickly from your training sessions. As a reminder, they limit post-exertion muscle degradation while promoting the synthesis of new muscle fibers. As a result, your body will be able to rapidly repair structural injuries to your muscles.
Which BCAAs should I take for endurance sports?
Once again, we stress that taking leucine, isoleucine or valine separately will have virtually no effect. For supplementation to really benefit you, consume these 3 BCAAs with ALL the essential amino acids, as in a whey. Each of these compounds has its own role to play in helping you progress in endurance sports and other disciplines.
Should I take BCAAs in addition to whey?
This question naturally comes to mind when we say that BCAAs only work in the presence of a complete protein. We advise against enriching whey with BCAAs. This protein powder already contains them. The mixture may end up being poorly assimilated by your body, bringing you more inconvenience than benefit.
What are the BCAAs contained in whey?
Whey's popularity is well-deserved. This dietary supplement is a biologically complete protein powder. Whey contains both EAA and BCAA. It contains leucine, isoleucine and valine in a 2:1:1 ratio. Whey's special composition guarantees rapid assimilation, which means it's well tolerated by the body.
How many BCAAs are in whey protein?
The concentration of BCAAs in whey varies from brand to brand. The level will depend on the quality of the milk and the infrastructure used to filter it. Nevertheless, these products generally contain over 20% BCAA (per 100 g protein), whether classic whey or whey isolate. This usually represents around 5 to 6 g of branched-chain amino acids per serving, bearing in mind that a serving usually corresponds to around twenty grams of whey.
When is the best time to take BCAAs?
It all depends on your goals. Nevertheless, since we're talking about absorbing them as part of a complete protein intake, we encourage you to take them after training. In this way, the body will utilize this protein cocktail more efficiently. BCAAs are primarily involved in the metabolic cascades following exercise. So it makes perfect sense to wait until the end of your workouts.
Whether in the morning or in the evening, their assimilation is not a problem. On the other hand, these supplements have a strong satiety-enhancing effect. Avoid taking them an hour or two before your meal, as you risk losing your appetite.
Post-training intake seems to be the best way to benefit from all the beneficial effects of these nutrients. This mode of administration accelerates the healing of muscle micro-injuries, while stimulating the synthesis of new muscle fibres. BCAAs play a key role in the biochemical reactions that take place after exercise.
The existence of the famous "anabolic window" has been called into question in recent years. In pure bodybuilding, it's even argued that the most important thing is the daily dose of protein, even more than the timing of intake. Although we always recommend taking it post-workout, as it's more consistent from a nutritional point of view, you can wait an hour or even two after your session to take your whey shaker containing BCAAs. This won't harm your recovery or mass gain.
Should BCAAs be taken at bedtime?
Sleep is a privileged time to enjoy all the benefits of amino acids. The body takes advantage of rest to repair the damage caused by training. Taking BCAAs before bedtime is therefore a good idea.
That said, you need to be careful about how quickly these nutrients are assimilated. If you've opted for whey to satisfy your BCAA needs, be aware that this protein powder is not, as it stands, entirely suitable for taking before bedtime. Amino acids should be assimilated progressively throughout the night. A simple trick is to accompany your whey with a bowl of food to slow down its absorption, for example: take the shaker with dessert, after your evening meal.
Should I take amino acids before training?
There is no scientific evidence to show that taking protein before exercise has any beneficial effect. Nevertheless, if your digestion is good and you're used to it, there won't be any particularly negative effect either.
Should I take BCAAs on a rest day?
BCAAs are among the amino acids you need, whatever your sport. When it comes to taking them on rest days, you'll need to focus on your goals.
If you want to promote mass gain, and therefore achieve a protein intake of around 1.8 - 2 g/kg/d, you need toconsume protein even during your off-duty days. On the other hand, if the aim is to speed up recovery, it will be less useful.
Is it dangerous to take too many BCAAs?
If you consume the BCAAs present in a complete protein, and the dosage of the latter is respected, there is no risk of overdosing. However, this may be the case if you consume isolated BCAAs. You can then saturate your metabolism and disrupt the assimilation of other amino acids. This usually happens when you exceed a dose of 10g of BCAAs in a day. The excess will be stored and can lead to acidification or even excess body fat in the long term.
What's more, due to the dubious origins of these isolated BCAA5 products, you run the risk of developing various disorders. In addition to total lack of traceability, traces of GMOs and unknown substances can upset your body.
Are BCAA supplements harmful to the heart?
As proteins, BCAAs are not harmful to the heart. Nevertheless, you must choose wisely the complete protein that will provide you with these nutrients. Many protein powders contain additives whose safety has not been confirmed. These additives are most often responsible for the side effects attributed to whey. That's why you should opt for a lecithin-free, additive-free whey.
Are BCAA supplements harmful to the kidneys?
BCAAs do not cause kidney disease. On the other hand, a high-protein diet (> 2-3g/kg/d) is a potentially aggravating factor in an underlying disease. If your kidney function shows signs of impairment, do not consume BCAAs or protein powders without consulting a specialist. To guard against possible contraindications linked to your medical history, carry out a medical check-up, paying particular attention to the state of your kidneys.
Are BCAA supplements harmful to the liver?
As with the kidneys, BCAAs pose no particular danger. However, people suffering from liver disease or liver damage should consult a specialist. A high-protein diet aggravates the symptoms of acute failure. Once again, if you have any doubts, consider carrying out a complete check-up before starting supplementation.
BCAA: complete list and role in the body
The world of amino acids is vast. There are over 500 known in the living world! That said, in human nutrition, we generally only talk about proteinogenic amino acids. There are around twenty of them.
Here we take a look at some of the substances most involved in our metabolism. Some amino acids, such as citrulline,ornithine and taurine, are not part of the so-called standard amino acids. In fact, they have very specific functions that don't necessarily involve protein synthesis.
Let's not forget that amino acids are primarily used by the body to form proteins. For example, actin and myosin, the main muscle proteins, are made up of thousands of amino acids (in the case of myosin), each comprising proteinogenic amino acids.
Although the vast majority are used to build various proteins in the body, and almost all of them are systematically present in all proteins, here are some brief descriptions of these amino acids, as well as their role as free amino acids in the body (minority role):
Glutamine
Glutamine is a major non-essential amino acid in the body. Indispensable to the digestive, muscular and immune systems, this substance is highly mobilized by the body.
Isoleucine (BCAA)
Isoleucine plays a central role in muscle metabolism. It can also act as an energy substrate and is involved in numerous metabolic reactions.
Leucine (BCAA)
The beneficial effects of BCAAs seem to derive largely from leucine. Leucine reduces muscle catabolism and stimulates muscle regeneration. It is at the origin of the metabolic responses that are triggered after exercise.
Valine (BCAA)
Valine can be used by muscles as a source of energy when needed. It also accelerates the repair of damaged muscle fibers and contributes to the proper functioning of the nervous system.
Aspartic acid
Aspartic acid is a non-essential amino acid. It is involved in the secretion of many of the body's hormones. This compound is also essential for synthesizing the proteins present in our muscles. It also limits muscle erosion in the face of intense metabolic stress.
Glutamic acid
Glutamic acid is a non-essential amino acid that acts as a neurotransmitter. It ensures the integrity of brain chemistry and is also involved in glycogenesis.
Alanine
Alanine is a non-essential amino acid that supports the immune system, muscle tissue, brain and central nervous system.
Arginine
Arginine is a semi-essential amino acid. Although the body can synthesize it, it doesn't always produce enough. Arginine can act as a precursor to nitric oxide, and is therefore used for cardiovascular circulation and immune system support.
Cysteine
Cysteine is a non-essential amino acid. It plays a central role in the formation of phanera (nails, hair...). It also enables the body to produce glutathione, the main antioxidant in our organism.
Glycine
Glycine is the essential amino acid with the simplest molecular structure. It plays many roles. It is essential for hemoglobin production, certain central nervous system reactions and collagen synthesis.
Histidine
Histidine is an essential amino acid. It is involved in the formation of red blood cells. It is also the precursor of histamine and carnosine.
Lysine
Lysine is a common amino acid involved in bone growth and collagen synthesis. It interacts closely with vitamin C to carry out these functions. However, this substance is also involved in glycogenesis and the constitution of fat reserves.
Methionine
Methionine is an essential amino acid. Like cysteine, it is involved in glutathione synthesis and therefore has antioxidant functions. Methionine also regulates the amount of fat stored in the liver and is involved in the secretion of mood-regulating hormones.
Phenylalanine
Phenylalanine is one of the essential amino acids. This compound is involved in the secretion of various hormones, including adrenaline and dopamine. It influences pain perception and intestinal transit.
Proline
Proline is another essential amino acid. It borrows some of the characteristics of cysteine, participating in collagen production and the maintenance of keratinized tissues (hair and nails). This compound is also involved in the metabolisms of muscle tissue, bone, skin and wound healing.
Serine
Serine is a non-essential amino acid found in vegetable oil. It is involved in the synthesis of other amino acids. It is mainly involved in biochemical reactions linked to cognitive function.
Threonine
This essential amino acid helps the central nervous system to function properly. It is involved in the secretion of brain proteins and the production of collagen and elastin. Threonine helps maintain various tissues.
Tryptophan
Tryptophan is a relatively rare essential amino acid. It is one of the precursors of serotonin and helps promote good sleep and combat depressive disorders.
Tyrosine
Tyrosine is a non-essential amino acid. It is involved in the secretion of numerous hormones and melanin. This substance is involved in the biosynthesis of various neuronal compounds. It ensures the proper functioning of the nervous system and influences cognitive functions.
Notes on L-carnitine
L-carnitine or carnitine is sometimes mistakenly referred to as a BCAA.
Carnitine is an amino acid naturally produced by the body and also found in foods of animal origin. It is primarily known for its role in transporting fatty acids to the mitochondria, the energy centers of cells. However, carnitine has also been linked to other functions, such as regulating carbohydrate metabolism and improving heart health.
In addition to its physical health benefits, carnitine has also been studied for its potential to improve cognitive function. Studies have shown that carnitine supplementation can benefit people with cognitive disorders, such as Alzheimer's disease.
In short, although carnitine is primarily known for its role in fatty acid transport, its functions are actually much broader and more complex. Current research continues to explore the many potential benefits of carnitine for human health.
Some athletes combine L-carnitine with their whey shakes to promote weight loss. As we explain in our article on the subject, to date no scientific study has shown the benefits of this blend.
