BCAAs 300g

BCAAs AU

NZ Protein's Branched Chain Amino Acids (BCAAs) is a 2:1:1 blend of the amino acids L-Leucine, L-Isoleucine, and L-Valine respectively.

Amino acids are the building blocks of proteins and these three branched chain amino acids make up about 1/3 of amino acids present in our body. The body cannot produce them so they must be obtained from dietary consumption.

While other amino acids are metabolised in the liver, branched chain amino acids are metabolised in muscle.

BCAAs can be depleted from muscle under intense training or dieting, and a deficiency in any one of them may cause muscle loss (catabolism). Exercise can increase BCAA requirements.

This product is vegan - all amino acids are derived from plant source.

Branched Chain Amino Acid Benefits

Essential Fuel For the Athlete

Because branched chain amino acids are metabolised in skeletal muscle they may provide fuel (energy) for muscle during exercise.

BCAA supplementation may also fight fatigue during exercise too - BCAAs compete with tryptophan in the brain. Tryptophan is converted to serotonin in the brain, a chemical that can increase fatigue. During exercise BCAA levels reduce, which allows more tryptophan to enter into the brain.

This study from the Journal of Sports Medicine and Physical Fitness in 2011 found that BCAA supplementation provided energy and reduced fatigue by 17% compared to a placebo group.

Therefore, supplementation with BCAAs during prolonged exercise may help to provide more energy for muscle and fight fatigue.

Reduce Muscle Waste

Muscle proteins are constantly broken down and re-synthesised. The amount of protein in muscle is the net balance between the rate of breakdown vs re-synthesis. This is called the Net Muscle Protein Balance (NBAL). Muscle mass = protein synthesis - protein breakdown. Wasting of muscle occurs when muscle protein breakdown is higher than the re-synthesis.

This is especially the case when dieting as decreased energy intake can cause the body to use muscle to provide energy (catabolic).

Supplementing with branched chain acids during these times may help to slow or even prevent muscle waste by increasing protein synthesis and reducing breakdown.

Reduce Muscle Soreness

Some studies have found that BCAAs taken just prior, during, and/or immediately after exercise may reduce exercise induced muscle damage - also known as Delayed Onset Muscle Soreness (DOMS).

This is because branched chain amino acids can reduce the impact of the enzymes creatine kinase and lactate dehydrogenase after prolonged exercise. These enzymes are associated with muscle damage.

Therefore supplementing with BCAAs just prior, during, and/or immediately after prolonged exercise may assist with reducing damage in muscles and soreness. Results tend to vary with diet, gender, and level of physical activity.

Muscle Building

BCAAS have anabolic (growth promoting) effects in muscle as they stimulate muscle protein synthesis, and help again protein breakdown. This is especially for leucine, which is primarily involved in muscle protein synthesis for muscle growth and recovery. Studies have shown leucine to be the most anabolic (growth promoting) amino acid for muscle growth and recovery.

When Should I take BCAA?

Protein powders already contain naturally occurring branched chain amino acids. Whey protein in particular has high BCAA content, so when can taking a BCAA supplement help (if at all)?

BCAA supplements are free form amino acid powders - in other words, they get absorbed by the body without having to be digested first. Protein powder, on the other hand, must be digested first for the amino acids to be absorbed. They should not replace protein powder, as protein powders generally contain all of the essential and non-essential amino acids needed for growth and development. Rather, because BCAA supplements are much faster acting, they may help to maximise recovery and protein sythesis after prolonged exercise. 

If your protein intake is not high enough, or if on a calorie restricted diet especially, then supplementation with BCAA may assist against muscle protein breakdown.

Branched Chain Amino Acid Foods

Food sources of each BCAA includes:

• Leucine - red meat, chicken, pork (pork has the ideal ratio of BCAAs), nuts and seeds, soy.
• Isoleucine - meats, eggs, fish, cheese, nuts and seeds, seaweed.
• Valine - soy, cheese, fish, meats, vegetables.

BCAA Side Effects

BCAAs are generally well tolerated without side effects for most people. Those with Amyotrophic Lateral Sclerosis (ALS) or maple syrup urine disease should not take BCAAs.

BCAA toxicity is nearly impossible and total dosages of 15-35 grams per day (including foods) seem generally safe.

For its potential anti-catabolic benefits during intense training or when dieting, take one serving immediately before, during, or after exercise and possibly one other serving while fasting (ie before bed or in the morning on an empty stomach).

Directions

Mix one scoop (~5g) in 250-500ml of water or other beverage, or use as directed.

BCAA Ice-Blocks

With warmer weather fast approaching why not get a bit creative with your supps. BCAA ice blocks. Simple, delicious and good for the gains.

Verdict

Branched chain amino acids may be beneficial for muscle gains and reducing muscle breakdown and soreness after intense exercise.

BCAAs are found naturally occuring in protein foods and there are conflicting studies on their benefits but exercise can increase BCAA requirements. BCAAs can be depleted from muscle under intense training or dieting, and a deficiency in any one of them may cause muscle loss (catabolism).

BCAA supplements are free form amino acids meaning they don't need to be digested and are absorbed very rapidly - and much faster than with protein powders, so may be beneficial to have immediately before, during, or immediately after prolonged exercise for maximum gains.

Please note that this product is processed in a facility that also handles milk, egg, soy, peanut, and gluten ingredients.