BCAAs (Branched-Chain Amino Acids) are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are "essential" because they cannot be produced by the body and must be obtained through dietary sources or supplementation. BCAAs are found naturally in protein-rich foods such as meat, dairy, and legumes, but they can also be consumed in supplement form, typically as a powder or pill.
BCAAs have been shown to be important for muscle building and maintenance for several reasons. First, they make up a significant portion of the amino acids found in muscle tissue. In fact, leucine is the most abundant amino acid in muscle tissue and is thought to be particularly important for muscle protein synthesis, the process by which new muscle tissue is built.
Second, BCAAs can help to reduce muscle breakdown (catabolism) during exercise. When the body is in a catabolic state, it breaks down muscle tissue to use as energy. Supplementing with BCAAs has been shown to reduce muscle breakdown during exercise and promote muscle protein synthesis, leading to a net increase in muscle mass over time (1).
Finally, BCAAs may also improve exercise performance by reducing fatigue and improving recovery time. One study found that supplementing with BCAAs before and during exercise reduced perceived fatigue and improved endurance performance in trained cyclists (2).
- Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of Nutrition, 134(6), 1583S-1587S.
- Blomstrand, E., Hassmén, P., Ek, S., Ekblom, B., & Newsholme, E. A. (1997). Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiologica Scandinavica, 159(1), 41-49.