The mice were separated into four main conditions: those who were to consume the standard amount of BCAAs those required to consume twice the recommended amount those to consume half the standard amount and those to consume 20% of the recommended amount over their lifetime. The researchers used a mouse model to investigate the effects of consuming BCAAs as well as other essential amino acids. Health Dangers of BCAA Protein Supplementsĭespite their proposed benefits on muscle growth, research has suggested that BCAA protein supplements may cause adverse health consequences if taken in excess. This need for continued protein intake has increased the popularity of BCAA supplements.įor example, the inclusion of BCAA supplements into the diets of bodybuilders, athletes, and gym-goers has increased due to their proposed muscle-building benefits and ability to enhance performance. Research has found that as the production of protein is continuous, there is a need to replace lost protein. Typically, BCAAs are found in foods rich in proteins such as eggs, fish, red meat, dairy and chicken as well as soy proteins, nuts, and lentils. Leucine plays an additional role as an intercellular signaling regulator for the mechanisms of protein production. Generally, all three BCAAs act as a substrate to produce protein and energy. Of the nine essential amino acids, leucine, valine, and isoleucine are referred to as branched-chain amino acids. There are nine types of essential amino acids: phenylalanine, histidine, threonine, isoleucine, leucine, tryptophan, lysine, valine, and methionine. Non-essential amino acids are produced by the body. Therefore, they must be consumed as part of a balanced diet. However, some amino acids are considered to be essential whereby they cannot be synthesized in large enough quantities by the body. The body can code for 20 different types of amino acids. What are BCAAs?įood-derived proteins are broken down during digestion releasing amino acids which are then used by the body to create proteins required by bodily organs, tissues, and cells. However, research suggests that excessive consumption supplements may pose health risks. Mary Cooke, Ph.D.īranched-chain amino acid (BCAA) supplements are often used by athletics and fitness fanatics to increase muscle mass and enhance performance. Flavor: These are the ones that lifters order over and over again-not the ones that end up sitting there collecting dust.By Chloe Bennett, B.Sc.Customer Feedback: We know that the people in our fitness community are true connoisseurs of BCAAs and swap flavors and formulas like fine wines. Ingredients: Do the amino acids and other ingredients come from quality sources? Are the formulas well-balanced and transparent?.How We Choose the Best BCAAsīCAAs are so common these days that it's important to make sure the ones you choose have a good nutrient profile and aren't just glorified, sugar-filled sports drinks-and have flavors that make you excited to reach for them every day. We chose these specific products based on the following criteria: See what all the fuss is about and become a BCAA devotee with the best amino blends, recommended by discerning lifters and athletes. Of course, they also isolate the most important amino acids for building and maintaining lean muscle- leucine, isoleucine, and valine-in thirst-quenching drink powders that happen to taste like the sugary drinks that you might be craving anyway. A big one is that they make it easier and more delicious to stay hydrated! BCAA drinks are among the most widely used fitness supplements for a couple of important reasons.
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