Myth Busting: BCAAs
October 2021BCAAs, also known as branched chain amino acids, include valine, leucine and isoleucine. These are 3 essential amino acids that make up ⅓ of muscle proteins.
BCAAs, also known as branched chain amino acids, include valine, leucine and isoleucine. These are 3 essential amino acids that make up ⅓ of muscle proteins.
What do they do?
BCAAs may help prevent the breakdown of muscle tissue during intense exercise. The body converts them into glutamine and alanine. The muscles release these amino acids in large quantities during intense aerobic exercise like running, cycling, and swimming. The muscles can use them as fuel, especially when muscle glycogen levels are low.
Potential Benefits of BCAAs:
- May help prevent muscle tissue breakdown during intense exercise.
- Can be used as fuel by muscles, especially when glycogen is low.
- May reduce muscle breakdown when supplemented during or after exercise (4g).
- May preserve muscle in athletes on low-carbohydrate diets.
Do I need them? Are they necessary?
Are there any side effects?
BCAA supplements are relatively safe to consume because branched chain amino acids are naturally found in protein food sources in the diet. It is important to note that excessive intake may inhibit/reduce the absorption of other amino acids. BCAA might cause stomach problems like nausea, vomiting, diarrhea and stomach bloating.
