On today’s episode, I’m sharing the truth about BCAAs, including are BCAAs good for you, and do you need to supplement with BCAAs?
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What are BCAAs?
BCAAs a.k.a. branch chained amino acids, are comprised of 3 of the 9 essential amino acids including:
- Leucine
- Isoleucine
- Valine
These amino acids are considered essential, since the body cannot produce them on it’s own, so they must be consumed via food or supplementation.
5 Main benefits of BCAAs:
#1. BCAAs can help burn more body fat:
#2. BCAAs can help protect and prevent muscle breakdown:
BCAAs help increase protein synthesis and protect your muscle when you’re in a calorie deficit.
3. BCAAs can help build muscle
All 9 essential amino acids are required for muscle building, but BCAAs, especially leucine, are most important.
BCAAs are responsible for stimulating protein synthesis, which is required to repair and build muscle tissue.
This is extremely important for sustainable weight loss, as muscle is the key driver of a healthy and fast metabolism.
4. Faster recovery and reduced muscle soreness
Eating foods high in protein or supplementing with BCAAs can help reduce muscle soreness and help increase recovery after tough workouts.
5. Reduce cortisol levels
If you’re completing long workouts, supplementing with BCAAs during training may help reduce cortisol levels.
What are the best foods high in BCAAs?
The best foods high in BCAAs are:
- Grass fed beef
- Chicken and turkey
- Whole eggs
- Fish such as wild salmon
- Seafood including shellfish
- Protein powder (whey protein powder)
- Dairy including greek yogurt and cottage cheese
Do you need to supplement with BCAAs?
If you’re consistently eating enough protein, and eating frequently enough throughout the day to increase protein synthesis, you probably don’t need to supplement with BCAAs.
Here are the people who should be supplementing with BCAAs:
- Older: as you age, protein synthesis declines, and muscle breakdown becomes a real issue.
- Women: a good percentage of women do not eat enough protein to provide the sufficient amounts of BCAAs required in their diet.
- Vegans: plant based proteins are lower in BCAAs, and in many cases, lack a complete essential amino acid profile, especially leucine, which is important for protein synthesis.
- Intermittent fasting: I’m a fan of intermittent fasting when it comes to fat loss. But I’ve found it much more challenging to build and maintain muscle, especially if you workout fasted in the morning.
- Cardio junkies: BCAAs can help protect your muscle from breakdown and help reduce fatigue during long duration cardio.
- Recovering from an injury: since you’re not training to build muscle, BCAAs can help keep you out of the catabolic state, and minimize muscle loss, while you’re recovering.
- Post workout muscle soreness: if you’re always suffering from DOMS (delayed onset muscle soreness) after your workouts, BCAAs can help reduce muscle soreness.
If any of these circumstances apply to you, this is where BCAA supplementation can help.
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