Learn all about BCAAs
What are BCAAs?
Boost recovery & build muscle with essential BCAAs. These key amino acids help prevent muscle breakdown during intense training. Train harder!
Benefits of BCAAs
- Reduces muscle soreness after exercise ('DOMS' - Delayed Onset Muscle Soreness) by lowering signs of muscle damage and inflammation[ref]
"BCAAs have value for hard-training individuals, particularly when consumed during fasted training to reduce muscle protein breakdown. However, they're not a replacement for complete protein sources in the overall diet, which provide all essential amino acids needed for optimal recovery."
- Dr. Stuart Phillips, Professor of Kinesiology, McMaster University (source)
How to use BCAAs
Dosage
5-10g daily for exercise support, with optimal ratio of 2:1:1 (leucine:isoleucine:valine)
Timing
30 minutes before workouts for performance, immediately after for recovery, or during extended training sessions
Notes
Higher doses don't necessarily yield greater benefits; vegetarians may benefit from supplementation due to lower dietary intake
Who should take BCAAs?
- Resistance-trained athletes seeking enhanced recovery
- Endurance athletes during intense training phases
- Older adults looking to reduce age-related muscle loss
- Individuals on calorie-restricted diets aiming to keep muscle mass
How do BCAAs work?
BCAAs work mainly by signalling muscles to build protein ('protein synthesis', especially leucine via the mTOR pathway) and by reducing muscle breakdown. They also compete with another amino acid (tryptophan) to get into the brain. Since tryptophan can contribute to feelings of tiredness, BCAAs might help delay fatigue originating in the brain ('central fatigue') during exercise. In muscles, BCAAs can be used as a direct energy source during long activities, saving the body's stored carbs ('glycogen') and preventing muscle tissue breakdown.
Frequently asked questions
Natural sources of BCAAs
BCAAs are found naturally in protein-rich foods, especially animal products like whey protein (from dairy), eggs, chicken, beef, and fish. Plant sources like soybeans, lentils, nuts, and chickpeas also contain them, but usually less than animal sources. A typical chicken breast (100g) provides about 5g of BCAAs, similar to a standard supplement dose.
Potential side effects & risks
Warnings
People with ALS (a specific type of motor neurone disease), a rare genetic disorder called maple syrup urine disease, or chronic alcoholism should avoid BCAA supplements. Pregnant or breastfeeding women should check with a doctor before using.
Side effects
Generally safe. High doses (over 20g daily) can sometimes cause nausea, headaches, or stomach upset.
Interactions
May interfere with the absorption of levodopa (used for Parkinson's disease). May affect blood sugar control when taken with diabetes medications; monitor blood sugar.