Branched-chain amino acids (BCAAs), are a specific group of three amino acids. They have a particular ability to improve fitness-related goals such as boosting lean body mass, speeding up muscle recovery, and delaying the onset of exercise fatigue. They are commonly taken to boost exercise performance and increase muscle tissue growth.
BCAAs make up approximately 35-40% of our body’s protein stores. Specifically, within our muscles, BCAAs make up about 14% of the amino acids.
Branched-chain amino acids are the building blocks of protein. The difference with branched-chain amino acids lies in their unique structure. They have a special branched-chain structure, as the name suggests, that allows them to be utilized in a unique way when taken in supplement form.
Here is a list of each of the essential amino acids found in BCAAs:
- Leucine: Leucine is an essential amino acid involved in protein synthesis, tissue regeneration, and metabolism.
- Isoleucine: Isoleucine helps with wound healing, supports the immune system, and is involved in the production of many hormones.
- Valine: Valine has a special involvement in muscle protein synthesis, repairing tissues, and supporting energy levels.
What are Essential Amino Acids?
BCAAs are considered “essential”, meaning the body does not make them on its own. Of the 20 amino acids that exist, there are nine essential amino acids needed. The three essential amino acids – leucine, isoleucine, and valine – are gained through BCAA supplementation.
Most other amino acids that exist are considered “non-essential”, which means that the body can create these on its own.
However, because we cannot synthesize the BCAAs on our own, it’s vital that we get them from food and/or supplements.
What Do BCAAs Do?
BCAAs can improve exercise performance, increase muscle mass, boost the immune system, enhance liver health, and perhaps even help promote weight loss.
You may be wondering how and why exactly a branched-chain amino acid can specifically benefit your muscles.
Interestingly, while most amino acids are broken down in the liver, branched-chain amino acids are in fact broken down in the muscle. This gives the BCAAs a more targeted effect on the muscles specifically.
However, BCAAs benefit more than just your muscles. BCAAs also have widespread health benefits throughout the body.
