Branched Chain Amino Acids (BCAAs) consists of the three essential amino acids leucine, isoleucine, and valine. In structure, BCAAs have alphatic side-chains connected to a branch composed of a carbon atom chained to two or more carbon atoms. Leucine, isoleucine, and valine also differ from other amino acids as they are metabolised in the muscles instead of the liver. In fact, these three essential amino acids make up 33% of total muscle protein and thus, essential for muscular health. BCAAs are used by the muscles to perform two important functions: muscle growth and energy production.
Because they are essential amino acids, the three BCAAs are not manufactured by the body. The body’s supply of leucine, isoleucine, and valine depends from protein rich-foods or from supplemental sources. Dietary sources of Branched chain amino acids include red meat, dairy products, eggs, fish, legumes, and whey. Meanwhile, branched chain amino acid supplements are usually available in capsule forms. Complete amino acid supplements are also good sources. The role of BCAAs in muscle development has made Branched chain amino acid supplements widely used by athletes all over the world.
Branched Chain Amino Acid Benefits
- BCAAs help improve athletic performance. Leucine, isoleucine, and valine stimulate muscle growth to create more muscle mass and produce more energy for endurance. Additionally, use of branched chain amino acid supplements can help reduce fatigue after exercise.
- Branched Chain Amino Acid supplements are used to treat Lou Gehrig’s disease (amyotrophic lateral sclerosis), hepatic encephalopathy, and kidney failure.
- Branched chain amino acids helps reduce muscle breakdown. Muscle breakdown is common in intense physical activities such as weight lifting and running. These amino acids can also be used for muscle repair exercise induced or training-induced muscle damage.
- Branched chain amino acid benefits people with diabetes by promoting normal blood sugar levels. This benefit help prevents the harmful effects of hyperglycemia to the blood vessels, eyes, kidneys, and nerves.
- BCAAs strengthen the nervous system’s response to fatigue. According to studies, extreme exercise increases serotonin levels in the brain that causes fatigue. BCAAs are believed to reduce the levels of serotonin to prevent fatigue.
- Branched chain amino acid supplements can prevent protein deficiency. Use of amino acid supplements are recommended for vegetarians who have increased risk of developing protein deficiency. Protein deficiency is characterised by anorexia, headache, irritability, and depression.
Branched Chain Amino Acid Side Effects
Use of branched chain amino acids produces no side effects. In cases of high intake, excess BCAA are either converted to other amino acids or into additional energy.
