BCAA and muscle damage prevention -
The three BCAAs are leucine, isoleucine, and valine. All have a branched molecular structure and are considered essential to the human body. Contrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver.
Because of this, they are thought to play a role in energy production during exercise 2. First, your body can use them as building blocks for protein and muscle 3 , 4 , 5. They may also be involved in regulating your blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream 6 , 7 , 8 , 9.
Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels 6 , Your body can use BCAAs to build muscle protein and produce energy. They may also have an effect on your brain that reduces fatigue.
A study reports that consuming 20 grams of BCAA dissolved in mL of water and mL of strawberry juice 1 hour before working out increases time to exhaustion in participants However, not all studies found that decreased fatigue caused improvements in physical performance 14 , 16 , In some people, BCAAs may help reduce exercise fatigue.
Whether this improves exercise performance is still up for debate. One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. This may improve recovery and provide some protection against muscle damage Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises.
However, effects may vary based on your gender or the total protein content of your diet 19 , BCAAs taken before or after strength training may reduce muscle soreness following your workout.
However, the effects may vary from one person to another. After all, research shows that BCAAs do activate enzymes responsible for building muscle Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine 25 , In fact, studies show that taking supplements with whole protein may, at least in some cases, be better for muscle growth than taking supplements with individual amino acids Getting enough BCAAs may boost muscle growth.
You can get them from high protein foods in your diet or through supplements. Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels 28 , However, in practice, not all studies back up these effects 30 , In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed.
For instance, when BCAAs are combined with a high fat diet, consuming them in supplement form may lead to insulin resistance 32 , That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans.
For example, in one recent study participants with liver disease were given In 10 participants, blood sugar levels were reduced, while 17 participants experienced no effects BCAAs may help promote blood sugar management, at least in some cases.
However, more studies are needed to confirm their effects. Competitive wrestlers consuming a high protein, calorie-restricted diet supplemented with BCAAs lost 3.
The BCAA group also lost 0. The BCAA group also gained 4. That said, these two studies have some flaws. For instance, they provide little information about the composition of the supplement and of the diet followed, which could have influenced the outcomes.
BCAAs may help prevent weight gain and enhance weight loss. However, more research is needed to determine whether supplements provide any added benefits over a high protein diet. One possible complication is hepatic encephalopathy HE , which can lead to confusion, loss of consciousness and coma.
A review suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of HE Another review of studies in patients undergoing liver surgery reported that BCAA-enriched solutions may help improve liver function, reduce the risk of complications, and decrease the duration of hospital stay BCAA supplements may also be effective at reducing fatigue and improving weakness, sleep quality , and muscle cramps in individuals with liver disease In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death However, if you have liver disease, please speak with your healthcare team about using BCAA supplements before starting them.
BCAA supplements may be effective at improving liver function and decreasing the risk of complications in individuals who have liver disease. Furthermore, there are no official recommended daily requirements for BCAA though there are studies that have suggested different amounts 44 , However, people who include sufficient protein-rich foods in their diets most likely do not need to take supplements.
Many people who are trying to gain muscle also take them in the morning and before bed. However, whether the exact timing makes a big difference for this has not been studied properly. There is no official recommended dose for BCAAs, and since a diet that is sufficient in protein-rich foods may be all you need, you should speak with a healthcare professional before supplementing.
Adding foods from the list above to your diet will help you increase the amount of BCAAs you get each day. However, individuals with a rare congenital disorder called maple syrup urine disease should limit their intake of BCAAs because their bodies cannot break them down properly Taking BCAA supplements is generally safe, but BCAA supplementation is not recommended for some people.
Branched-chain amino acid supplements may provide impressive benefits in certain circumstances, especially when it comes to muscle growth and physical performance. However, BCAAs can also be found in whole protein supplements as well as in a large variety of protein-rich foods.
Therefore, taking BCAA supplements may not be necessary, especially if you get sufficient amounts through your diet or a protein supplement. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.
Branched-chain amino acids BCAAs are taken to boost muscle growth and exercise performance. In a study , researchers randomly assigned participants with advanced liver cirrhosis into groups. For at least 6 months, each group consumed either BCAAs daily or a diet without BCAAs.
Over 2 years, Model for End-Stage Liver Disease MELD test scores improved significantly among participants who consumed BCAAs, compared with those who did not. Doctors calculate MELD scores by measuring levels of certain substances in the blood, such as creatinine and bilirubin.
They use the resulting score to help determine how close a person is to having liver failure. The authors concluded that long-term BCAA supplementation has beneficial effects in people with advanced liver cirrhosis and that understanding these effects will require further research.
Another study from also found that BCCA supplementation improved low muscle strength among people with liver cirrhosis. BCAAs are essential amino acids, which means that the body cannot make them.
However, a wide variety of foods contain BCAAs, and most people can get enough by eating a protein-rich diet. Also, many health and fitness stores sell BCAA supplements, and a person can purchase them online.
There is no officially recommended BCAA dosage. Depending on the desired benefit, studies have used different dosages of these supplements. However, anyone who experiences serious side effects should stop taking the supplement and consult their doctor. BCAAs are essential amino acids.
The body cannot make them, so a person needs to get BCAAs from their diet or as supplements. Research suggests that taking BCAA supplements may improve muscle mass and performance and may reduce muscle damage from exercise.
BCAAs may also benefit people with liver disease. However, some research links increased BCAA levels to conditions such as diabetes , cancer, liver disease, and heart disease. People can use protein powder to supplement their protein intake, help build muscle, aid muscle recovery, and encourage healthy weight loss.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Health benefits of BCAAs. Medically reviewed by Alan Carter, Pharm. Exercise performance Lean muscle mass During illness Muscle damage Sprint performance Liver disease Sources Dosage Side effects and risks Summary Supplements containing branched-chain amino acids BCAAs are popular for boosting muscle growth and performance.
Exercise performance. Share on Pinterest BCAA supplements may help improve exercise performance. Lean muscle mass. Muscle mass during illness. Muscle damage. Share on Pinterest According to studies, BCAA supplements may help limit muscle damage during intense exercise.
Consecutive-day sprint performance. Liver disease. Side effects and risks. Share on Pinterest A link may exist between high BCAA levels and type 2 diabetes.
How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.
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BCAA and muscle damage prevention show ajd BCAAs may increase muscle growth, reduce soreness prfvention fatigue, prevent muscle wasting, and support mmuscle health. They muecle also found in BCAAA variety preventuon food sources, including meat, eggs, and dairy products. There Harmonized nutrient variety 20 different amino Mushroom Growing Kits that make musdle the thousands of different proteins in the human body. Nine of the 20 are considered essential amino acidsmeaning they cannot be made by your body and must be obtained through your diet. Of the nine essential amino acids, three are considered branched-chain amino acids BCAAs : leucineisoleucine, and valine. They are also a popular dietary supplement sold primarily in powder form. The BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle 1. The repair of exercise-induced muscle damage EIMD is closely pfevention with inflammation. Branched-chain amino acids BCAA and muscle damage prevention Strengthening skins barrier function, as a nutritional prevenntion, promote EIMD repair; however, the underlying mechanism remains unclear. Protein expression of macrophages CD68 and CD and myogenic regulatory factors MYOD and MYOG in gastrocnemius was analyzed. Inflammatory cytokines and creatine kinase CK levels in serum was also measured. In vitroperitoneal macrophages from mice were incubated with lipopolysaccharide LPS or IL-4 with or without BCAAs in culture medium.
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