Amino acids, including branched-chain amino acids (BCAAs), are a supplement that, alongside protein products, is probably used by the largest number of physically active people.
Especially those who want to improve their physique – build muscle mass or burn excess body fat. Of course, people who train and want to improve their exercise performance can also benefit from BCAA supplementation.
Check how branched-chain amino acids work, and why and for whom they may be useful.
BCAAs – what are they and why might they be useful to you?
BCAA (Branched Chain Amino Acids) are branched-chain amino acids, which are building blocks. Proteins, which our muscles need for development, are made up of amino acids. However, it should be kept in mind that not all of them are classified as BCAAs. Only leucine, valine and isoleucine are included.
They differ from the others due to their specific chemical structure, as they have two functional amino groups and an acidic carboxyl group COOH. All three BCAAs are classified as essential, meaning we must obtain them from external sources, because the body is unable to synthesize them on its own.
Supplementation with these components may bring significant benefits in terms of physical training and the results associated with it. Appropriate amounts may have a positive effect on gains in muscle mass, protection of muscles against catabolism (excessive breakdown of muscle fibers), the regeneration process, as well as energy metabolism.
BCAAs for muscles
If you want to build solid musculature, an important element will be maintaining the dominance of anabolic (building) processes over catabolic (degradative) ones. Amino acids will be absorbed faster and delivered to the place where they are needed than, for example, proteins, which the body must first break down into smaller elements. This is also one of the reasons why, depending on the circumstances, you may benefit more from the action of BCAAs.
Let us start with the fact that BCAAs actively participate in protein synthesis, while also increasing it. This also applies to muscle proteins, which in the long term translates into an increase in muscle mass and strength. A component with a particularly strong effect is leucine, which affects the threonine-serine protein kinase, better known as mTOR.
The role of mTOR is associated with transferring phosphate groups from ATP to other substrates. This kinase regulates the rate of growth, cell division, as well as protein degradation. It is also linked to mitochondrial metabolism and, consequently, the body's energy. What is more, increasing mTOR improves the course of the second stage of protein production, translation. It also serves as an intercellular messenger in the insulin pathway.
It is worth mentioning that BCAAs play an optimizing role in nitrogen balance. A positive balance is quite difficult to maintain, and it may turn out to be key in shaping the physique. Some studies confirm that supplementation with branched-chain amino acids may have a significant effect on hormones with a strong anabolic effect, such as insulin, somatotropin (GH) or thyroid hormones.
BCAAs, fatigue and energy
To discuss the role of branched-chain amino acids in the context of reducing fatigue, we cannot leave out glycogen. It is a carbohydrate that we can store in the muscles, liver and, in smaller amounts, in the brain. It serves as a reserve, an energy store. When reserves are used up too quickly due to extreme exertion, an additional energy boost will be the desirable option.
A very good solution may be BCAA supplementation during training. This is about the energy boost we can receive as a result of taking a serving of these amino acids. They are said to be typical building components. Do they serve to build muscle? Yes. Are they typical building components? Definitely not.
This is about the chain backbone specific to branched-chain amino acids, a structure made up of carbon atoms and hydrogen molecules, which we call methyl groups. Simply put: side chains of a typical carbon skeleton. As mentioned, amino acids are absorbed fairly quickly and reach the places where they are needed in a shorter time. BCAAs are released primarily in skeletal muscles, and their carbon skeletons are burned, fueling the working muscles.
Intense and prolonged training can deplete large amounts of building components used for protein synthesis. The same applies to energy components. In that case, the body also processes nitrogen residues, and the amino acid alanine is formed.
Interestingly, alanine is transported to the liver, and in the process of gluconeogenesis, glucose is formed, that is, the basic carbohydrate that is the primary fuel. The glucose produced once again fuels the working skeletal muscles.
In summary, thanks to the specific structure of BCAAs, carbon skeletons are burned, which results in increased energy levels.
What's more, exhaustion and physical fatigue also result in a decline in strength and mental condition. It has been shown that this may be associated with too low a level of BCAAs, because then the level of tryptophan increases.
As a result, the amount of serotonin increases, an important neurotransmitter responsible, among other things, for a decrease in motivation, feelings of fatigue and sleepiness. Additional BCAA supplementation and maintaining an appropriate level of amino acids may prevent this phenomenon, while also protecting against excessive fatigue of this kind.
BCAAs – what else is worth knowing?
- Leucine is an amino acid with strong anabolic properties, affecting the mTOR kinase and enhancing the action of insulin. It significantly increases protein synthesis. Its deficiency may be associated with more frequent infections and inflammatory conditions.
- Excess nerve impulses, manifested by increased muscle tremors, may be the result of isoleucine deficiency. It actively participates in improving the body's energy metabolism. It has ketogenic and glucogenic properties.
- Valine works well as an anti-catabolic component, protecting muscles against excessive breakdown while supporting the regeneration mechanism.
- Appropriate proportions between individual BCAAs should be maintained. Too large a predominance of the most anabolic one, namely leucine, may result in a lower amount of the others.
- If you take BCAAs after finishing exercise, a good option may be to wait about 15 minutes so that the cortisol released can clear the muscles of toxins accumulated during exertion.
