Here you will learn everything you need to know about the effects and function of branched-chain amino acids, or BCAAs for short, and their role in training and muscle building.
Table of contents
1. What are BCAAs?
BCAAs are so-called branched-chain amino acids and are an abbreviation for Branched Chain Amino Acids .
BCAAs include the proteinogenic amino acids valine, leucine, and isoleucine. These three BCAAs also belong to the group of EAAs (essential amino acids). EAA is the abbreviation for essential amino acids .
Since valine, leucine, and isoleucine cannot be produced by the body itself , they must be obtained through food. They are also the most abundant essential amino acids.
Unlike most amino acids, BCAAs are metabolized less in the liver and more in tissues such as muscles.
Valine
Valine (Val) has a natural L-form (L-valine) and is an essential proteinogenic α-amino acid. The name valine is derived from the Latin word "validus," meaning strong and healthy. Valine was first isolated from the milk protein casein in 1901.
Leucin
Like valine, leucine (Leu) is an essential proteinogenic α-amino acid. The term comes from the Greek and means "white," because leucine crystallizes in white platelets. Like isoleucine, leucine belongs to the leucine group of substances.
Isoleucine
Isoleucine (Ile) also has an L-form in its natural form and is the third essential proteinogenic α-amino acid among the BCAAs. Since isoleucine can be derived from the equally essential amino acid aspartic acid, isoleucine belongs to the aspart group.
2. BCAA Effect - Why they are important
BCAAs not only play a significant role in regulating energy homeostasis , nutritional metabolism , intestinal health , and the immune system [2], but are also frequently used by athletes. Learn why now.
BCAAs are often used in sports because of their effect - especially in strength training and endurance training. When used in training, BCAAs are said to improve muscle building , reduce muscle loss and counteract fatigue during endurance training [1].
In fact, valine, leucine and isoleucine serve as signaling molecules that regulate the metabolism of glucose, lipid and protein synthesis via a special signaling network [2].
Leucine plays a key role in muscle building . An article in the International Journal of Molecular Sciences confirms that leucine supplementation in a low-protein diet can stimulate muscle protein synthesis just as effectively as in a high-protein diet [2].
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3. BCAA in food
BCAAs are found not only in dietary supplements but also in various foods. Very high amounts of valine are found in the dried blue-green algae spirulina (60g valine per 100g spirulina), but also in dried chlorella powder (50g per 100g chlorella).
Smaller amounts of valine , leucine , and isoleucine are also found in peas , walnuts , beef , chicken , and salmon . However, the proportions are significantly lower here, ranging between 20 and 24g of the respective BCAA per 100g.
4. BCAA capsules and powder
BCAAs can be supplemented with dietary supplements in a low-protein diet or by high performers who have an above-average protein requirement.
BCAAs are available online as capsules or powder. Some BCAA powders or capsules are also enriched with vitamin B6, which is said to counteract fatigue during exercise.
Buy BCAAs
When purchasing BCAAs, you should always pay attention to high quality . Make sure the ingredients are free from genetic engineering , artificial fertilizers, pesticides, or fillers. Testing the product by independent testing bodies also provides information about its quality.
The composition of BCAAs is also important. Different manufacturers offer BCAA powders and capsules in various combinations. The most proven are leucine, isoleucine, and valine in a 2:1:1 ratio .
If you want to be sure that your BCAA supplement doesn't contain any doping substances , check whether the product is on the Cologne List® . All products you find here are guaranteed free of doping substances and can be consumed safely by athletes.
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5. BCAA side effects
There are currently no proven side effects of BCAAs. However, when taking BCAAs, you should always follow the dosage recommendations of your supplement and not exceed them.
6. Conclusion
BCAAs are branched-chain essential amino acids that the body cannot produce itself. These include valine, leucine, and isoleucine. BCAAs are said to promote muscle growth during training while simultaneously counteracting muscle breakdown.
If you're on a low-protein diet, they can be a useful supplement in capsule or powder form. When purchasing BCAAs, always pay attention to high quality, the right composition, and the right dosage – then nothing will stand in the way of a successful workout.
7. Sources
[1] https://de.wikipedia.org/wiki/Verzweigtkettige_Aminosäuren
[2] https://www.mdpi.com/1422-0067/19/4/954 [3] https://www.stern.de/vergleich/bcaa/
