BCAA's - Good or Bad?

Branched Chain Amino Acids (BCAA's) have over the last decade increased in popularity tenfold thanks to a few studies concluding some very interesting facts about their potential benefit towards muscle repair and weight loss in athletes.

You can imagine what a climber might say to this:  

"Increased muscle recovery after sessions as well as weight loss! JACKPOT!!!"  

BCAA Molecule with Branched chains that aid in the buildup of muscle tissue Well I really only started looking into them recently for use with my own training and it was only a couple of years ago in Spain that I first came across them being used. Two friends of mine, Ross Kirkland and Alex Barrows were supplementing their daily food intake with them, both for different reasons. Ross was eager to bulk up (having often been mistaken for a large stick insect whilst climbing) whereas Alex I assume was mainly using it for recovery methods.

After doing my own research, I read some very interesting studies concluding some outstanding results that, if true, could be the miracle supplement climbers around the world have been waiting for.  However, what I have learned when reading studies is to check (when possible) where funding or research is conducted. For example, if it's research being financed and controlled by the company hoping to sell the product, don't be surprised when life-changing results pop out of nowhere.  

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Do they improve recovery?  

Well all the literature certainly suggests it does improve recovery. Studies have proven that increasing consumption of BCAA's (in particular Leucine) can make muscles grow faster...

How you ask?

Well as we all know, our bodies require protein in order to successfully repair our muscle fibres after a hard workout. This protein can come from our natural diets or through a more concentrated form such as a protein shake. Protein is only the beginning though, as it's really the Amino Acids, the building blocks of protein, that are important to us. In particular, BCAA's, as they are the main Amino Acids involved in protein synthesis (the construction of protein and hence our muscles).  

These BCAA's are called Leucine, Isoleucine and Valine. In particular, Leucine has proven its effectiveness at stimulating muscle cells to put more energy into repairing the muscle after a strenuous workout.  

Although no conclusive evidence is really out there, the majority of studies do agree that BCAA supplementation does improve recovery and thus will give an added boost to performance over the period of a training cycle.  

My Experience:  

"Since I started taking BCAA's, I haven't noticed a wild increase in recovery rate, but that might be because I do take a protein shake (Cookie's + Cream Flavour) before/during/after training to aid in my general protein consumption throughout the day. Also depending on how I feel, if I would rather have something tastier than a protein shake , I use Stoats Recovery bars after training instead. So I do get a good supply of Amino Acids into my diet, whether or not the extra BCAA's make a difference is arguable. One study I read suggests that it is worth it to supplement with extra BCAA's, so I think I will continue to use them for another month or two and then test the water without them to see if there are any noticeable differences."      

Can BCAA's help you lose weight? 

There are also a number of studies (and big companies) preaching that BCAA's can help you lose weight. Recently, researchers discovered that the BCAA Leucine actually increases your body's metabolic rate as well as lowering the athlete's general hunger throughout the day. With this in mind, supplementing with BCAA's might prevent you from snacking unnecessarily at times?  

Isoleucine (after a Japanese study looked into it) was found to have some effect on sensors in the muscles and liver that then induce a reaction in cells to absorb and burn more fatty acids. Isoleucine like Leucine is also known to increase the metabolism.  

My Experience:  

"Interestingly, like what many athletes have confirmed, I have also noticed a loss in body fat as well as losing weight since starting them. I don't think it's a coincidence either, I have been 75-76kg on average for the last 3 weeks and the last time I remember being under 77kg was when I was 18 (4 years ago). I haven't changed my diet apart from adding BCAA's to my morning breakfast and after training."

Can BCAA's make training easier?  

During training, the body will use amino acids (as well as fat and carbohydrates) as a source of energy. It will take the most easily accessible forms of amino acids first, which are in fact BCAA's thanks to their molecular structure including handy attachable branches for cells to grasp onto. Unfortunately, thanks to a decrease in the BCAA's in the bloodstream, another well-known Amino Acid called L-tryptophan is absorbed by the brain cells in excess and converted into the well known neurotransmitter, Serotonin (the drowsy pill). This then causes us to become tired and fatigued (a common experience after a hard session at the wall/gym).  

This can be avoided however. With a higher concentration of BCAA's in the bloodstream, L-tryptophan won't get absorbed as much by the brain and in it's place BCAA's will be used. This then lowers the production of Serotonin in the brain and thus we won't become as tired after training.          

At the moment my daily supplement intake includes 6xBCAA tablets (3 in the morning and 3 after training) as well as two whey protein shakes (each with two 50g scoops). If I don't have a shake after training, I will have the much tastier option of a Stoats Recovery Bar. For the amount of training I put in on a weekly basis, it is important that I get the best from my recovery. For adults who train their bodies a lot, it might be an idea to think about either adjusting your diet to increase protein intake or include some supplementation. For after training, it's also important to include some carbs to the equation for replenishment of Glycogen levels which stimulate better recovery as well. For this, either a sports drink, piece of fruit, or something sweet can be enough.