Branched-chain amino acid (BCAA)

Leucine, isoleucine, and valine are the three amino acids that make up branched chain amino acids (BCAAs).

BCAA supplementation can stimulate muscle protein synthesis and increase muscular development in persons who have a low dietary protein consumption. Supplementation can also be utilized to keep inexperienced athletes from becoming fatigued.

Isoleucine stimulates glucose absorption into cells, whereas leucine plays a vital function in muscle protein synthesis. Valine’s role in a BCAA supplement will need to be investigated further.

BCAA supplementation reduces the loss of BCAAs in the bloodstream that happens during exercise. A drop in serum levels would typically result in an influx of tryptophan into the brain, followed by the synthesis of serotonin, which induces tiredness.

BCAAs are necessary to consume on a regular basis, although many protein sources already include BCAAs, such as meat and eggs. Supplementation is unnecessary for those who consume an adequate amount of protein (1-1.5g per kg of bodyweight a day or more).

How to Take

Leucine, isoleucine, and valine are the three BCAAs. They’re the most anabolic of the nine EAAs, and as a result, they’re sold as a sports supplement. Due to competition for absorption in the stomach and entrance into muscle tissue, it’s likely that just leucine is particularly anabolic, and that leucine taken alone is really more anabolic than leucine taken with isoleucine and valine.

The usual dose of leucine is 2–10g. Isoleucine’s typical dose for a non-obese individual is 48–72 mg per kilogram of bodyweight. A 20-gram dosage of mixed BCAAs with a balanced ratio of leucine and isoleucine is considered a combination dose.

Isoleucine is utilized to promote muscle protein synthesis whereas leucine is used to increase glucose absorption into cells.

BCAA supplementation is not essential if the diet contains enough BCAAs. Valine’s ideal dosage and purpose for supplementation will require more investigation.