Athletes, or people training consistently, may decide to add supplements to their training regimen. There are many options on the market for supplementation depending on the goal the individual is trying to reach. The problem is finding supplements that are effective, worth the money, and safe. There is an abundance of information on the internet about nutrition supplements, so what are we supposed to believe?
Today we are going to discuss branch-chain amino acid (BCAA) supplements which have been taking the athletic community by storm within the past few years.
What is a BCAA supplement?
To break this down, let’s start with explaining amino acids which are the building blocks of protein. There are a total of twenty amino acids that make up muscle proteins. Nine of these are essential amino acids (EAA), and they CANNOT be produced by the body. This means EAA must be consumed through food in a balanced diet.
Contrary, there are eleven non-essential amino acids (NEAA) that CAN be produced by the body, so consumption is not necessary. The essential amino acids (EAA) include the three amino acids isoleucine, leucine, and valine which make up the branch chain amino acids (BCAA).
For the last 35 years, BCAA’s have been studied with the idea that they help stimulate muscle protein synthesis, also known as muscle growth. The main goals of a BCAA supplement include reduced fatigue, improved recovery, and increased muscle mass. Does the research support this? The answer, “maybe?” probably isn’t the answer you want to hear.
What does research show?
Research on the topic of BCAA supplementation for muscle growth and recovery is inconclusive. An overall summary of the research would be the best way to find a solid yes or no answer, but sadly this has not been done yet. The main consensus of the research is that a BCAA supplement should not be recommended over eating whole foods. Now that this has been stated, I will report on some information gathered from the research, and you can decide if this supplement is worth it for you.
A research article observed the effects of the BCAA supplement on muscle soreness after training. Football and rugby male athletes were split into two groups. One received 10 g of the supplement before and after muscle-damaging training (20 g total). The other group received a placebo or a fake supplement.
The training in this study included 100 total drop jumps from a 0.6 m box. Comparing the two groups, the BCAA supplement group experienced lower plasma CK levels (muscle damage) at the 24-hour post-exercise mark and less reported muscle soreness up to 72 hrs after training. The vertical jump performance did not improve with the BCAA supplements, there was no difference between inflammation markers comparing the two groups, and the girth of the quad muscle did not grow (no muscle growth).
This article found that soreness while recovering from muscle-damaging exercise, including resistance training, will be decreased with a BCAA supplement.
The Bottom Line
When it comes to nutrition, an individual approach is necessary because all bodies respond differently. While this supplement may not have worked for the male football/rugby player, it could still work for you. Adding a BCAA supplement to your supplement regimen may reduce muscle soreness up to 72 hours after training. Feel free to look into more research on the topic from credible sources before you make your final decision! Can’t find any? Reach out to see one of our registered dietitians!
References
1. Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0184-9
2. Howatson, G., Hoad, M., Goodall, S., Tallent, J., Bell, P. G., & French, D. N. (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: A randomized, double-blind, placebo-controlled study. Journal of the International Society of Sports Nutrition, 9(1). https://doi.org/10.1186/1550-2783-9-20
