With everyone these days trying to gain muscle, lose fat and improve overall health – The fitness industry in recent years has seen an explosion of supplements that are aiming to help do just that. One of the most widely used supplements these days has been BCAAs, which supposedly build muscle, decrease muscle fatigue and alleviate muscle soreness.
What are BCAAs?
Branched-chain amino acids (BCAAs) are a group of three essential amino acids (organic compounds): leucine, isoleucine and valine. BCAAs are considered essential because they are not naturally produced by the body, and therefore need to be consumed through nutrition.
For people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis through leucine, while isoleucine induces glucose uptake into cells.
Supplementing BCAAs prevents a serum decline while exercising, which is a main cause of fatigue.
So yes, these amino acids are quite important… HOWEVER.
Many protein sources, such as meat and eggs, already provide ENOUGH BCAAs, and anything past the required amount (generally 0.8-1.2 grams of protein/ibs of body mass) literally has zero effect on the body and basically means you are drinking really expensive water.
Our main takeaway here is:
If you are eating a balanced diet – you do NOT need BCAAs, despite what the supplement companies tell you.
If you do decide to have BCAAs though remember that the effects are not exactly going to be phenomenal in any sense.
Remember – Use BCAAs as a tool in your arsenal at the times you find you need it most: Our founder Tarek Roumie drinks BCAA’s as a “flavored calorie free water” to basically ensure he is hydrated enough! This is one of many ways to use it to your advantage.