Amino acids play a crucial role in many metabolic processes in our body as they contribute to the formation of proteins and therefore to the constitution of muscle mass.
They are factors of primary importance in maintaining physiological balance and health in general and it is therefore very important to ensure a sufficient and constant supply of BCAAs (branched chain amino acids) to keep the body healthy.
Our body is able to produce amino acids autonomously, breaking down proteins, to then make them available to the various metabolic functions, but there are different types of amino acids, let’s see which ones.
Essential amino acids AAE and BCAA
More than 500 amino acids are present in nature, but among those necessary for our organism, there are 8 that cannot be synthesized by the body.
These are the essential amino acids, also known as AAE:
- Lysine
- Methionine
- Tryptophan
- Phenylalanine
- Threonine
- Leucine
- Isoleucine
- Valine
In this article we will focus on the role of Leucine, Isoleucine and Valine, an amino acid pool also known as branched-chain amino acids, or BCAAs (branched-chain aminoacids), which are widely used for sports nutrition.
Branched-chain amino acids, which, as we have said, belong to the group of essential amino acids, are not produced by the body and can only be introduced into the body through food.
BCAAs are contained in protein foods such as: fish, meat, eggs, dairy products, and in smaller quantities, also in legumes and cereals.
Their role is to increase muscle mass and endurance, stimulate protein synthesis, support the body during fasting and help in the recovery phase after physical exertion.
Precisely for this reason, branched-chain amino acids are very popular as sports supplements and are present in the diet plans of many athletes.
But even those who want to increase their protein intake for health reasons can benefit from supplementing with BCAAs; in the next paragraph we will explore in which cases it is recommended to do so and according to which modalities.
Branched Chain Amino Acids: when to take them and at what dosage. Supplementation with BCAA in sports
As we have already said, BCAAs are widely used by athletes, this is because they are among the elements that mostly make up muscle tissue, playing a metabolic role.
So, what are branched chain amino acids for? Among the main functions they perform, the following can be listed:
- They promote muscle growth
- Help speed recovery time
- Help reduce muscle damage caused by very intense sporting activity
- Provide the energy substrate before the performance
- Act as an anti-catabolic remedy
- Help reduce the feeling of fatigue and muscle tiredness
Branched-chain amino acids therefore perform many useful functions for athletes and can be taken before, during and after athletic performance, depending on the need and goals.
First of all, they act as “energy makers”, thanks to the ability of muscle mass to oxidize them directly.
The body, when performing intense physical activity or if under strain, can also consume large quantities of it, in the absence of other important elements such as carbohydrates, without affecting the functions of the muscle.
Some experts also claim that branched chain amino acids can improve sports performance in general. However, the scientific community is still very divided on the supposed performance-enhancing role of BCAAs, for which convincing scientific evidence is lacking.
BCAA – Branched Chain Amino Acid supplements in the medical and nutritional fields
As already mentioned, branched-chain amino acids are used not only in sports, but also in the medical field.
BCAAs are in fact useful for recovery from burns and traumas, thanks to their ability to regenerate tissue through protein synthesis.
They are also useful for counteracting the loss of muscle mass that occurs with age, such as sarcopenia and cachexia. In addition, they are used to treat the following pathologies:
- Liver disease
- Hepatic encephalopathy
- Chronic obstructive pulmonary disease
In the nutritional field, however, supplementation with BCAAs can be useful for those who follow a vegan or vegetarian diet.
(In this regard, we remind you that there are also vegan protein isolates of rice, soy, peas and flax).
Despite the abundance of amino acids present in protein foods, BCAA supplements can also be used by those who suffer from allergies or intolerances to certain foods, or those who, due to lifestyle, are unable to meet their protein needs.
BCAA – Branched Chain Amino Acids: dosage
About the dosage, the directives of the Italian Ministry of Health for the integration of BCAAs establish 5g as the maximum daily intake (total of leucine, isoleucine and valine).
Generally speaking, the most commonly used daily amount is 1g per 10kg of body weight. But it is important that the use of BCAAs is always supervised by a doctor, nutritionist or qualified personal trainer.
Finally, we would like to remind you that BCAAs should not be used during pregnancy, nor should they be administered to children or adolescents.
If this topic interests you, you might find useful the article on when and how to take protein powder.
Geber Srl distributes instant branched chain amino acids, tablets and granules of various types.
Discover the complete list by visiting the page dedicated to Nutraceuticals in the “Semi-finished Products” section and contact us by filling out the form, you will be contacted as soon as possible.
