WHAT ARE BRANCHED CHAIN AMINO ACIDS?

BCAA stands for Branched Chain Amino Acids because of their chemical structure or formula. Each

amino acid (as the name shows) has an amino group (NH2) and an acid group (COOH), and rest in

between is a chain of groups like ––CH2 defines the name and function of the particular amino acid.

Of all the amino acids (there are 22 in total), only 3 are called Branched Chain Amino Acids, namely

Valine, Leucine and Isoleucine. These three amino acids have a branched chain rather than a linear

chain thus the name.

WHAT BENEFITS DO BCAAS PROVIDE?

Exercise leads to a depletion of liver glycogen and muscle glucose levels decrease. BCAAs are the

only amino acids that are metabolized in muscle and go direct to circulation. The rest of the amino

acids are metabolized in liver. BCAAs delay central fatigue and maintain glucose levels in muscle.

They also delay exercise induced muscle damage and tissue breakdown. BCAAs let the athletes train

harder because of their protein sparing effect.

FOR WHOM ARE BCAAS BENEFICIAL TO TAKE AND WHY?

BCAA supplementation is beneficial in relation to sports and exercise. The requirement of BCAAs is

increased after exercise due to muscle degradation. Thus, athletes or even people exercising

regularly would benefit from BCAA supplements. BCAA supplementation, before and after exercise

promotes muscle protein synthesis and decreases exercise related muscle damage. However, the

results for endurance performance with BCAA are inconsistent and are more for sprinting or weight

training.

TOXICITY OF BCAAS

Numerous toxicity studies have been performed in rats and mice, however no toxicity has been

reported with BCAA supplementation. There have been no reports on BCAA related toxicity in sports

and exercise.