BCAA's

In this episode of the podcast/newsletter we decided to take on a very common workout supplement that all of us here at Simplified have taken at one time or another. Branch chain amino acids (BCAA). If you walk in to most supplement stores, BCAA’s can be an aisle unto itself. It is an extremely popular supplement, but is it needed?

Protein is made up of amino acids. Amino acids are grouped into 2 categories, Essential and Non-Essential. Essential amino acids are amino acids that our body can not make on it’s own so they must be ingested. This is the category that BCAA’s fall into. Non-essential amino acids our bodies can make on their own. There are 3 different BCAA’s: Leucine, Isoleucine, and Valine. Leucine has been identified as the most important in stimulating muscle protein synthesis (making new muscle).

The thing to remember is that although Leucine is critically important in signaling your body to stimulate new muscle production, you need many other amino acids to actually build new muscle. In other words, BCAA’s alone do not maximize muscle growth. Eating complete protein sources will provide BCAA’s as well as many other essential amino acids. For example, whey protein is 25% BCAA and carries all the other essential amino acids. So if you are getting sufficient total protein intake (which everyone should try to do), you are getting plenty of BCAA’s.

Although whey protein has a great amino acid profile, including a good deal of leucine, there are obviously other protein sources with high BCAA. These include: beef, chicken, salmon, eggs, tuna, and others. The moral of the story, once again, is that if you are getting in sufficient total protein, there really is no need to supplement with BCAA powder.

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Simplified Takeaways…

1. Leucine is a key BCAA that stimulates building of new muscle

2. However, you need more amino acids other than just BCAA’s to actually make new proteins/muscle.

3. Protein such as whey protein has a more complete amino acid profile for building new muscle, and also has plenty of BCAA’s.

4. Protein such as beef, chicken, eggs, salmon and tuna are also great sources of amino acids including BCAA’s.

5. Therefore, if you are getting in enough dietary protein, you do not need to supplement with BCAA powder.

Further Reading…

1.   Study showing BCAA supplementation was not beneficial

2.   Study showing BCAA supplementation was not beneficial in ultra-marathoners

3.   Study showing BCAA supplementation was not beneficial in cyclists

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