Benefits of Branched Chain Amino Acids (BCAA) for exercise recovery

If you're like me, you're never satisfied with second place. If you let up for one second, you feel like your entire effort was wasted - so there's no way you're going to expect anything different from your supplements. Proper supplementation is essential if you want to make the most of the torture you put your body through. So while casual lifters and occasional athletes may be satisfied with a simple protein shake, you're willing to dig deeper and explore every option that will maximize your efforts.

Now you're speaking my language. If you want to take your performance to the next level, a little research goes a long way. But don't worry, you won't have to dig out that library card - I've done all the hard work for you. All you need to do is read along and you'll be exposed to the benefits of BCAAs.

What exactly are BCAAs? The term refers to leucine, isoleucine and valine, which are branched chain amino acids. These amino acids cannot be made by your body, so you'll need to look to foods and sports supplements to get them. BCAAs are of particular interest to bodybuilders because unlike other amino acids, which are broken down in the liver, they are metabolized in the muscles. Here, they can be used to produce energy or construct new proteins.

While complete protein sources, such as meats, do contain BCAAs, research has shown that additional supplementation can be beneficial. One advantage the supplementation of these amino acids lies in their ability to make the most of the all-important post-workout period.

Research has shown that in both males and females, amino acid supplementation after exercise can reverse net muscle protein balance from a negative to a positive state. Additionally, amino acid ingestion reduces the rate of protein breakdown (1).

Branched-Chain Amino Acid Supplements

Perhaps the most dramatic effect of the BCAAs was the substantial increase in muscle protein synthesis - which means that these may just be the key to unlocking unbelievable growth as a reward for your sweat in the gym. In fact, researchers found athletes receiving amino acid supplementation following exercise were able to utilize phenylalanine - the absence of which can cause stunted growth, lack of energy and weakness - at a rate around 70 percent greater than placebo groups. Furthermore, BCAAs alone were shown to be enough to stimulate an anabolic response in muscles (1).

The chronic use of BCAAs also has benefits that one might not expect - one study indicated that regular use of BCAAs resulted in an increase of levels of growth hormone in the blood stream. As a result of this, the researchers concluded that BCAA supplementation could result in "an improvement of muscle activity through protein synthesis" (2). Another study revealed that BCAAs could improve immune system response - particularly in athletes whose intense training might compromise such a response (3).

A final, interesting note on the effects of BCAAs - when combined with beta-alanine, studies have shown that the amino acids can reduce the feeling of DOMS and muscle injury (3). In other words, you'll not only reap advantages during your workouts, but while you're resting as well.

SOURCES:

Tipton, Kevin D, et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology - Endocrinology and Metabolism, 1999; 276: 628-634

De Palo, E. F., et al. Plasma lactate, GH and GH-binding protein levels in exercise following BCAA supplementation in athletes. Amino Acids, 2001; 20: 1-11

Bassit, Reinaldo A., et al. The effect of BCAA supplementation upon the immune response of triathletes. Medicine and Science in Sports and Exercise, 2000; 32: 7.

Furukawa, Masaru, et al. Attenuation of eccentric exercise-induced delayed onset muscle soreness (DOMS), muscle damage and oxidative stress by β-alanine (βA) and branched-chain amino acids (BCAA). The FASEB Journal, 2008; 22: 685.1