BCAA are branched-chain amino acids (leucine, isoleucine, and valine), which are organic chemical compounds essential for life, participating in the synthesis of hormones, enzymes, and neurotransmitters. They are also building blocks of proteins and play an important role in the functioning of the immune system and glucose metabolism. The human body cannot produce these amino acids on its own, so they must be supplied through food.
This type of supplement is mainly used by athletes, because physical exertion causes an energy deficiency in our body, which leads to a decrease in L-leucine levels and a deficiency of branched-chain amino acids. In the absence of BCAAs, a significant portion of L-leucine is obtained through the breakdown of the body's own proteins. Scientific research has confirmed that these amino acids have anti-catabolic and anabolic effects and significantly influence the regeneration of the body, which is why they have become a very popular supplement among people who train. BCAA is mainly dedicated to professional athletes, but also to amateurs and people who train regularly and work hard physically. However, it is worth remembering that the effectiveness of amino acids depends on many individual factors, such as age, gender, type and level of activity, diet, and lifestyle. It is therefore advisable to consult a doctor or dietitian before deciding to take BCAA supplements.
Research on the impact of BCAA supplementation on athletic performance is inconclusive, and scientists emphasize that taking branched-chain amino acids is only beneficial for some people. Taking BCAAs is only beneficial when there is a deficiency of these amino acids in our body, but if we consume the right amount of protein and, consequently, the right amount of branched-chain amino acids, an additional dose will not bring any significant benefits. Therefore, BCAAs should only be taken by athletes on a vegetarian/vegan diet or athletes who consume protein but have a deficiency of branched-chain amino acids. Studies show that giving BCAAs to vegans or vegetarians results in faster and better recovery after exercise and greater muscle mass building, while giving the same amino acids to people who consume protein in their diet did not change anything. A much better alternative for people on a vegetarian or vegan diet who exercise, or for athletes with amino acid deficiencies, is to take a protein supplement. Studies have shown that after consuming 6g of BCAA and 30g of milk protein (which also contains 6g of BCAA) muscle protein synthesis was enhanced to the same extent after consuming BCAA as after consuming milk protein, but over time (between 2 and 5 hours) muscle protein synthesis in the group of subjects who were given BCAA dropped to baseline levels, while in the group of subjects who consumed milk protein, it increased. In addition, when the total intensity of muscle protein synthesis was summarized throughout the study (5 hours), BCAA increased this synthesis to a much lesser extent than milk protein.
If you consume the right amount of protein throughout the day, tailored to your needs, then BCAA supplementation is definitely a waste of money. However, if, as mentioned above, you are an athlete with a deficiency of these amino acids or you do not consume protein in your diet, then protein supplementation is a much better alternative. The market price for 500 g of BCAA ranges from approx. PLN 40 to approx. PLN 120, while the price of protein also starts at approx. PLN 40 for 500 g, and its composition is much richer and better. It is important to remember that even the best supplements can never fully replace a well-balanced diet, so it is definitely better to spend your money on good quality meat, cheese, yogurt, or kefir than on a can of BCAA.
BCAA consists of three amino acids: leucine, isoleucine, and valine, which make up about one-third of all muscle proteins. Our human body cannot produce these amino acids on its own, so we must obtain them from external sources. The best and healthiest way to do this is through food (they are found in products such as beef, poultry, eggs, fish, and milk), but if you are on a plant-based diet or have a protein or branched-chain amino acid deficiency, it is much better for your health and your wallet to supplement with a protein supplement rather than BCAA.
Sources:
"The truth about BCAAs and EAAs - Are They Worth it?" - YouTube
https://rsisport.pl/bcaa-aminokwasy-rozgalezione
https://pubmed.ncbi.nlm.nih.gov/15173434/
The book "Sports Nutrition - What to Eat to Train Effectively" - Justyna
Mizera, Krzysztof Mizera
Prepared by: Wiktoria Kubacka
