Supplement Reviews
Branched Chain Amino Acids (BCAAs)
What it is: Branched chain amino acids (BCAAs) are three different amino acids: leucine, isoleucine and valine. BCAAs are considered essential amino acids: they cannot be manufactured by your body and hence must be obtained through your food intake.
What it does: BCAAs are purported to improve protein synthesis and inhibit the catabolism of muscle tissue. Also, by blunting serotonin production, they supposedly can reduce exercise-induced fatigue.
Verdict: Certainly, BCAAs play an important role in muscle protein synthesis. However, assuming your protein intake is adequate (approximately one gram per pound of bodyweight) and is derived from high quality protein sources, you should be consuming more than enough BCAAs to fuel your body. There is little evidence that megadoses of BCAAs provide any additional benefits. The vast majority of research studies do not support the notion that supplementation with BCAAs enhances muscle development or athletic performance. There also is a potential safety concern: At high levels, supplementation with BCAAs can potentially reduce absorption of other essential amino acids because of competition at the intestinal wall and thus lead to deficiency. In sum, unless you are on a low protein diet, BCAA supplementation is not necessary.
DISCLAIMER: The preceding review is meant for educational purposes only and should not be taken as advice on whether or not to use a particular product. Always consult your physician before taking any supplement.
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