BCAAs: Protein's Helper
Branched chain amino acids (BCAAs) are essential nutrients in our body that consist of the chain of chemicals obtained from protein. We have 20 different amino acids in our body, 8 of which are considered essential, and 3 are the branch chain aminos that BCAAs are composed of. This chemical chain includes leucine (aids in the muscle making process), isoleucine, and valine. We get this protein source from our food, particularly meat, dairy, and legumes. They stimulate protein’s role of building muscle. They also help prevent muscle breakdown.
BCAAs are a popular fitness supplement. For athletes or even the common gym goer, these chemicals can improve performance by preventing fatigue, improving concentration, and by reducing muscle breakdown. They have been shown to improve muscle soreness after exercise. They can help reduce DOMS (delayed onset muscle soreness), which typically occurs within the initial 24 to 72 hours post workout. BCAAs have been shown to increase protein synthesis by up to 22%. Many protein powders contain branched chain amino acids, but they can also be found as a supplement on their own. Most protein powders have about 5 grams of BCAAs per 25 grams of protein.
BCAAs are also used medicinally - they are given to people with liver disease. When cirrhosis occurs in the liver the brain does not signal correctly to help remove waste products and toxins from the blood. BCAAs improve appetite to help people with liver disease to achieve better nutrition.
Bodybuilders like to take BCAAs as a result of the dieting process leading up to a competition. Dieting is part of stage preparation to look your best, but in this process the body is at a caloric deficit to get the lean, cut look. However, the competitor doesn’t want to lose muscle mass. BCAAs work their magic with protein synthesis trying to build new muscle while fighting the deficit and then work to decrease breakdown.
The best food sources that contain BCAAs are meat and dairy:
- Beef: 100 grams = 6.8 grams BCAAs
- Chicken: 100 grams = 5.8 grams BCAAs
- Whey protein powder: 1 scoop = 5.5 grams BCAAs
- Soy protein powder: 1 scoop = 5.5 grams BCAAs
- Canned tuna: 100 grams = 5.2 grams BCAAs
- Salmon: 100 grams = 4.9 grams BCAAs
- Turkey: 100 grams = 4.6 grams BCAAs
- Eggs: 2 = 3.28 grams BCAAs
- 1% milk: 1 cup = 2.2 grams BCAAs
- Greek yogurt: ½ cup = 2 grams
Food is always the best source of nutrition. Add supplementation when the body needs extra support. BCAAs are essential in the body. Anything essential is a necessity, by definition, so make sure you get the right amount of amino acids to help meet your body’s needs.
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK209312/
https://www.healthline.com/nutrition/benefits-of-bcaa
https://www.healthline.com/nutrition/bcaa
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
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