BCAA stands for the supplement known in English as “Branched-Chain Amino Acids”, which is basically made up of 3 essential amino acids that are not produced by the body and must be obtained through diet: L-Valine, L-Leucine, and L-Isoleucine. In different proportions, these amino acids are also found in protein-rich foods such as meats, eggs, milk and dairy products, as well as plant-based proteins like beans and other legumes.

What Is the Function of BCAA

The function of the essential amino acids found in BCAA is to help cells produce proteins. This is especially important during energy production in long-duration physical activities, as a lack of proteins may cause fatigue. For this reason, BCAA supplements are widely used by athletes and those who perform long and intensive workouts.

Indications for BCAA

BCAA is mainly recommended for athletes, bodybuilders, or anyone who works out at the gym and practices physical activities in general. In rarer cases, some doctors may recommend BCAA supplementation as a treatment for protein malnutrition, hepatic encephalopathy, or for spinocerebellar degeneration.

Contraindications

There are some contraindications to the use of BCAA: pregnant women, those who are breastfeeding, children, and the elderly should avoid this supplement and only start using it under medical guidance. Another at-risk group that should not take BCAA are people with alcoholism, due to studies showing drug interactions with excessive alcohol intake.

The main goal of BCAA is to help with muscle recovery after training. Research has proven that it reduces central fatigue, improves immunity, and decreases the chance of muscular injuries caused by physical activity.

BCAA Benefits

BCAA offers some benefits related to physical performance, such as gaining muscle mass. The amino acids L-Valine, L-Leucine, and L-Isoleucine increase protein synthesis and reduce the risk of post-training muscle injury.

When the body is about to lose muscle mass, in the “catabolic” state of intense training, muscle usually starts to release its own BCAAs, which sends a signal to stop protein synthesis. However, when the person takes the supplement, protein synthesis continues.

BCAA also minimizes the entry of toxic amines into the central nervous system, which prevents neurological disorders caused by hepatic encephalopathy and a lack of amino acids. For those with mobility impairments, the supplement can also be useful to prevent muscle atrophy, but it should always be taken along with a protein-rich diet.

BCAA benefits also include improved immunity and control of central fatigue, acting on the neurotransmitter serotonin and preventing the drop in the count of the body’s defense cells: macrophages, neutrophils, and lymphocytes. However, this is only applicable to those who exercise intensely, as they are exposed to fatigue and immunosuppression.

Is There a Best BCAA?

BCAA is sold as a supplement and can be found in powder or capsule form. The best version would be 100% pure, but if the dosage is accurate for each person’s diet, this doesn’t make much difference. The advantage of 100% pure BCAA is faster absorption by the body.

Recommended brands that sell pure BCAA are imported and more expensive, such as Optimum Nutrition and Dymatize Nutrition. However, the Brazilian brand Max Titanium is indicated for its value for money, as well as NeoNutri, another Brazilian brand, which sells BCAA with added carbohydrates.

The ratio of each amino acid in different products varies from 2:1:1 to 5:1:1, so monitoring by a nutritionist is needed, who will indicate which product, dosage, and timing is best.

The type of physical exercise performed affects the recommended dose and timing, as it may be aerobic or strength training, such as weightlifting. On days when you do not exercise, BCAA should not be taken.

Precautions with BCAA Consumption

In addition to the contraindications for pregnant women, nursing mothers, children, and the elderly, excessive BCAA supplementation can cause increased plasma ammonia concentration. There have also been reports of increased heart rate.

High doses are considered to be above 20g per day, and can also cause gastrointestinal side effects such as gastrointestinal disorders, like diarrhea, and impairment of absorption of other amino acids.

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Photo: K Whiteford