Do You Really Need a BCAA Supplement?

Branched-chain amino acids, commonly referred to as BCAAs, are a popular topic in the fitness world. This article will explain what BCAAs are and what they do, as well as help you understand if you need to be taking a BCAA supplement.

What are BCAAs?

BCAAs are a specific group of three amino acids.

BCAAs have been shown to increase muscle mass, speed up recovery after a workout, and may also delay the onset of fatigue during exercise, allowing people to train harder.

People commonly take BCAAs to boost exercise performance and increase muscle mass.

Just like other amino acids, branched-chain amino acids are building blocks of protein. However, branched-chain amino acids are unique because of their branched-chain structure, which allows them to be utilized in a different way.

The three types of BCAAs include leucine, isoleucine, and valine.

Leucine is involved in protein synthesis, tissue regeneration, and metabolism. Isoleucine helps with wound healing and supporting the immune system. Lastly, valine is involved with muscle protein synthesis, tissue repair, and supporting energy levels (1,2,3).

What is the Role of BCAAs in the Body?

While most amino acids are broken down in the liver, branched chain amino acids are broken down in the muscle. This gives BCAAs a more targeted effect in the muscles specifically.

However, BCAAs benefit more than just the muscles, as they have many health benefits throughout the body. BCAAs can improve exercise performance, increase muscle mass, boost the immune system, and enhance liver health.

Why Do Athletes Take BCAAs?

Athletes take BCAAs because of their ability to improve muscle growth, exercise performance, and recovery.

Studies show that BCAAs, specifically leucine, can promote muscle growth by activating a pathway that stimulates muscle protein synthesis (4).

However, it’s important to maintain an adequate dietary protein intake in order for the added effects of BCAAs to work. Therefore, be sure to meet your body’s daily protein needs through food and/or supplements.

BCAAs can also improve circulation during exercise which boosts endurance and reduces fatigue (5).

In addition to improving physical performance, BCAAs can also reduce muscle soreness, allowing athletes to recover faster and get back to their training plan.

Don’t We Get BCAAs From Food?

BCAAs are found in many foods such as meat, poultry, fish, eggs, and dairy products. Some of the foods with the highest levels of BCAAs include beef, lamb, cheese, milk, and yogurt.

Some plant foods such as beans, nuts, and soy products contain BCAAs. However, these foods contain a lot less BCAAs compared to animal products.

Diet alone is sometimes not enough to meet the body’s needs for BCAAs, especially for athletes looking to improve their fitness.

Is it Necessary to Take a BCAA Supplement?

While BCAAs can be helpful for many people, it’s important to note that BCAAs supplements are not technically necessary because, while sometimes difficult, it is possible to obtain these nutrients from food.

However, If you do choose to incorporate a BCAA supplement into your routine, it’s generally recommended that men aim for about 12 grams of BCAAs daily, and women should aim for about 9 grams daily. 

Some research suggests that taking up to 18-20 grams of BCAAs daily has been safe and effective in highly active individuals.

Who Can Really Benefit From a BCAA Supplement?

BCAAs can be particularly helpful for athletes and people following a plant-based diet.

People who follow a vegan or vegetarian diet are likely not meeting their needs to branched chain amino acids, meaning they could benefit from a daily supplement.

If you’re an athlete looking to make significant changes to your muscle mass, or perhaps you’re leveling up your workout routine, adding a BCAA supplement can help take your fitness to the next level. Not only may you notice you’re able to workout for harder and longer, but you may notice quicker recovery and increased muscle gains.

However, because BCAAs can be found in many food sources, other individuals besides athletes and those who follow plant-based diets may not need to add a supplement.

If you decide that a supplement is right for you, be sure to choose a high-quality product that is free of artificial sweeteners and additives such as the cherry lime BCAAs from Naked Nutrition.

Who Should Avoid a BCAA Supplement?

There are some groups of people who should avoid taking a BCAA supplement.

Women who are pregnant or breastfeeding should avoid taking BCAAs as there is not enough research done on this population to test the safety and efficacy.

People with diabetes should also avoid BCAA supplements as there is some research to suggest that high circulating levels of BCAAs can interfere with insulin function for these individuals (6).

Key Takeaways

Branched chain amino acids are a particular group of amino acids consisting of leucine, isoleucine, and valine. They have a particular ability to improve exercise performance and boost muscle mass.

While we can get BCAAs from food sources, taking a BCAA supplement can be helpful for serious athletes or those following a plant-based diet. Athletes may notice a reduction in muscle fatigue, increased muscle mass, and better endurance with the addition of BCAAs into their daily routine.