Branched-chain amino acids (also called branched-chain amino acids in English are called Branched Chain Amino Acids BCAA) refers to a type of amino acid that has an aliphatic compound that are non-linear (its name comes from this branched characteristic). Among them are leucine, isoleucine and valine. They are called essential because our body cannot manufacture them.

The combination of these three essential amino acids makes up almost a third of the skeletal muscles in the human body and they play a very important role in protein synthesis. Branched-chain amino acids are frequently used in the treatments of patients who have suffered burns, as well as in the dietary supplements of athletes who practice bodybuilding.

One of the main functions of this type of amino acid is to increase protein synthesis. The oxidation of BCAA’s function is to provide metabolic energy to the muscles, as well as to other organs requesting it, to be precursors of the synthesis of amino acids, being a promoter of the synthesis of alanine and glutamine in catabolic states. The catabolism wears the skeletal muscle generating a negative nitrogen balance in the tissues.

BCAAs stop proteolysis in both living subjects and laboratory samples. This type of amino acid is captured with “hunger” by the muscle causing certain ergogenic effects, mainly stopping the catabolic effect and favoring protein synthesis. The content of branched chain amino acids grows during the first phases of the exercise and subsequently decreases. The rate or rate of decline depends directly on the intensity of the exercise. They usually increase serotonin levels when the brain receives elevated levels of tryptophan (a precursor amino acid of serotonin).

The intake of amino acids, including BCAAs, are absorbed by the small intestine via epithelial cells by specific amino acid transporters and are transported to the liver through the bloodstream of the portal vein. BCAAs are used in the body as regulators of protein synthesis and degradation (proteolysis) and are key precursors in the synthesis of glutamine and alanine. In addition, the oxidation of BCAA generates anaerobic energy in the muscles. BCAA oxidation is controlled in the short term by products synthesized in the transamination of leucine and in the long term by many physiological and pathological conditions such as diabetes, cancer, sepsis and infection.

BCAAs are not synthesized “manufactured” by the body, so their intake through diet is essential, as in the case of other amino acids such as tryptophan or phenylalanine. BCAAs are also oxidized “used” during exercise, and in the 1970s it was suggested that they constituted the third fuel for skeletal muscle, after carbohydrates and fats. These amino acids are also usually included in energy drinks, and many statements have been made regarding them, which in many cases do not have strong scientific evidence:

  1. The BCAA’s constitute a fuel during the year.
  2. Los BCAA’s save glycogen.
  3. BCAA’s supplementation may increase protein synthesis.
  4. after exercise.
  5. BCAA’s reduce muscle damage.
  6. BCAA’s reduce fatigue.
  7. BCAA’s increase performance.
  8. BCAA’s improve immune function and therefore prevent immunosuppression.
  9. BCAA’s can reduce net protein catabolism in muscle during exercise.

Regarding the effectiveness of branched amino acids (BCAA’s), we can say that they have reached new heights due to the large amount of scientific literature that endorses it. BCAA’s enhance energy, reduce muscle breakdown, increase brain function, prevent stiffness, help recovery, and of course enhance muscle development.

Although BCAA’s are composed of the amino acids leucine, isoleucine and valine, it seems that leucine is its star. Studies show its key role in the initiation of the process of protein synthesis (muscle development). All this series of positive studies, has arranged a renewed interest in the BCAA’s by bodybuilders. Supplement manufacturers have struggled, making BCAAs a product that is easy to find and cheaper than before. And the latest study on BCAA’s, run by Supplement Watch Inc, of Utah, has found that BCAA’s reduce cortisol levels.

At the 2006 annual meeting of the International Society of Sports Nutrition, they reported that both doses of BCAA’s significantly reduced the cortisol levels of the athletes over 24 hours of competition. The 1500 mg dose reduced cortisol levels by more than 48% and the 750 mg dose decreased them by almost 43% compared to the placebo group.

Reducing cortisol is an effective way to enhance the recovery and development of muscles. This catabolic hormone that increases muscle breakdown also competes with testosterone for androgen receptors in muscle cells. In this way, it can decrease the anabolic effects of testosterone and reduce muscle development. Try taking BCAA 30 minutes before and immediately after training to inhibit cortisol and its catabolic effects and potentiate the anabolic effects of testosterone.

Although 5 to 10 grams of BCAA is usually recommended per dose to maximize its effectiveness, this time I suggest you can take only 750 mg per dose to reduce cortisol levels. It’s good news for the pocket. Think about taking BCAA in the morning and at night additionally to achieve optimal results.