When we consume protein our body breaks it down into subsequent amino acids. These amino acids are then utilised to build muscle, provide an energy source etc. There are three main types of amino acids. Mixed Amino Acids (MAAs) are collectively all the amino acids that exist. Within these MAAs are 9 essential amino acids (EAAs) which contain 3 Branched Chained Amino Acids (BCAAs); leucine, isoleucine and valine.
Our body has the naturally ability to produce MAAs but NOT the EAAs and therefore the BCAAs. Therefore in order to get sufficient volumes of these we must get them through food and supplementation. Different foods have different amino acid profiles therefore it is important to vary your protein sources as much as possible to get the most from your food.
So why is there such a big hype surrouding the consumption of BCAAs?
Here are some benefits:
- They enhance muscle protein synthesis
- Higher BCAAs levels correlate with a lean body consumption
- They result in a better testosterone to cortisol ratio
- Leucine has been shown to increase strength
- They reduce muscle soreness, especially DOMS
With BCAAs it is important to take them during training but also try and consume them pre and post for maximum effects.