Studies on BCAA

Most studies showed that when athletes were given BCAA before training, post-workout test levels remained elevated for several hours, whereas the control groups noticed a significant drop in test once training stopped. This pro-longed elevation in test levels may help to maximise muscle growth after your workout. BCAA is recognised as a safe and effective supplement to help naturally increase H levels leading to greater muscle gains. Amino acids are the building blocks that make up protein. Your body puts them together like Legos to create muscle. While your body can make some from scratch (called non-essential amino acids), you have to obtain others (essential amino acids), from food or supplements. These essential amino acids especially a certain kind called branched-chain amino acids (BCAA) are the limiting factor in your body’s ability to build muscle. Here’s more on what the BCAA are, why you need them, and how to get them into your diet.

Dosage for Post Workout

·         Research studies have used 5 – 14 g doses of BCAAs

·         BCAA supplements typically offer 5 – 10 gram servings in the form of powder

·         As other essential amino acids, BCAAs are also present in dietary protein and protein supplements

One of BCAAs main roles is to stimulate amino acid uptake by cells, and protein synthesis. This role is so well established that they are given to bedridden patients to slow down muscle wasting. Bodybuilders and athletes, of course, use BCAAs to help maximise muscle gain from training. Recent studies have shown that leucine interacts and activates the mTOR pathway in cells. mTOR stands for ‘mammalian target of rapamycin’ and is a pathway, that acts as a cellular nutrient sensor among other roles. High levels of leucine are interpreted as high overall nutrient levels, and as a sign that the environment is good for increased protein synthesis and growth. Leucine activates the mTOR pathway, which in turn activates other proteins like the initiation factors, which have to be activated to start protein synthesis on the ribosomes.

The vast majority of amino acids can only be metabolised in the liver. BCAA amino acids, on the other hand, can be metabolised directly for energy in muscle cells. Loading up muscles with BCAA before exercise, was shown in scientific studies, to improve performance and endurance. This is presumably because, they increase the amount of fuel immediately available to cells, which can be turned into ATP, which in turn provides energy for muscle contractions. It is a well known fact that BCAAs are severely depleted during exercise. Presumably this happens because they are used up as fuel.

Branched chain amino acids can also lesson the mental perception of fatigue. We all know that how you feel in your mind is at least as important as your physical state. BCAAs achieve this because they compete with transport across the blood.

Protein synthesis is a muscle building process that generates new proteins in the body.  The more protein your body stores during protein synthesis, the larger your muscle will grow. A well known BCAA benefit is their ability to help stimulate muscle protein synthesis. Combining BCAAs with resistance training results in maximal protein synthesis because they both help to trigger the mTOR signalling pathway that is essential for building muscle.