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BCAAs

Recommendation​

Recommended as it is regarded as a high benefit no drawback supplement. Used to reduce fatigue, muscle soreness, liver disease complications, and blood sugar levels as well as increase muscle mass and weight loss. Regarded as safe for anyone without ALS. The recommended form is 2-1-1 BCAA powder. See usage section for dosing and plans.

About​

BCAAs or Branched Chain Amino Acids are supplements made up of 3 of the essential amino acids characterized by their structure. All proteins are made of smaller cells called amino acids and the BCAAs make up around 35%-40% of amino acids in the body and 18%-20% of those found in the muscles. They are Leucine, Isoleucine, and Valine all of which your body cannot produce naturally (hence being essential). Leucine increases your body's ability to create new muscle. Isoleucine and Valine producing energy and regulate blood sugar levels. (1)  (2)

Forms​

BCAAs are all made of the same thing and are usually all in powder form, the only difference are in the ratios of the three acids, 2-1-1 or 3-1-1 -- meaning 2/3g of Leucine for every 1g of Isoleucine and 1g of Valine -- are the recommended mixtures; although, 2-1-1 is much more strongly recommended.

Benefits​

They are known to reduce mental and physical fatigue during exercise by up to 15% compared to a placebo. (1) (2) Many studies linked this fatigue reduction to longer endurance but not all.

They are known to reduce muscle soreness after exercise by as much as 33%. (1)  (2)  (3) as well as increase performance up to 48 hours later by as much as 20%.

They were found to reduce the risk of hepatic encephalopathy in patients with liver failure although they were not found to increase survival rate nor did were they found to reduce other complications.

They have been shown to normalize blood sugars by increasing insulin production. (1)  (2)  (3) Although other studies do not reinforce these claims (1)  (2)  (3)

They have been shown to be a key ingredient, particularly Leucine, in muscle creation. Although some studies show that taking whole protein supplements, which contain BCAAs, may be more effective at muscle growth than just BCAAs. Taking BCAAs in addition to protein powders to get correct doses of BCAAs is still beneficial.

They have been found to enhance weight loss and prevent weight gain. BCAAs are more effective that protein powders at achieving weight loss. Although many of the studies on this benefit have influencing factors that were not controlled for.

Safety​

Seen as very safe for most and verified safe up to 35g daily

BCAA should be avoided by individuals with ALS (Lou Gehrig's Disease)

Rare side effects include:

  • Stomach problems: nausea, vomiting, diarrhea, and stomach bloating
  • High blood pressure
  • Headache
  • Skin whitening

Combinations​

BCAA interacts with Levodopa, Diabetes medications, Diazoxide, Corticosteroids, and thyroid hormone. These combinations should be avoided or discussed with a doctor.

Usage​

Recommended minimums are 65 mg/lb or 144 mg/kg per day for a healthy adult.

Protein powder contain BCAAs so make sure to account for them in your dosing. See exact percentages below, or just know it is roughly 4g of 2-1-1 BCAAs for each 25g scoop of whey isolate powder

Valine3.5%0.875g per scoop
Isoleucine3.8%0.95g per scoop
Leucine8.6%2.15g per scoop

BCAA Make Up of Whey Isolate Powder

It is best to take 30 minutes before and/or after you workout and well studied doses range from 10-20g in one day.

It is best to take doses fast to allow for a spike in Leucine. Spreading out the dose reduces the beneficial spike in Leucine triggering muscle creation.

Taking one 5-10g dose before for energy and one 5-10g dose after for muscle protein synthesis is another recommended form