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Branched Chain Amino Acids

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Summary (The Good, The Bad, and all other Essential Benefits/Effects/Facts Information)

Branched Chain Amino Acids (BCAAs) are a group of three amino acids (Leucine, Isoleucine, Valine) which alleviate or prevent muscle loss during periods of intense and fasted exercise.

BCAAs are part of the 20 naturally occuring amino acids. BCAAs partially make up proteins, and can be consumed through dietary protein, Protein Supplement, and isolated BCAA supplementation. Supplementing BCAAs in isolation contains less calories than getting BCAAs from food or Protein Supplement.

Most of the benefits on the body's cells are due to the amino acid Leucine, and supplementing with Leucine yields many of the same benefits of BCAAs with fewer calories and a smaller financial cost.

» See our Detailed Summary on Branched Chain Amino Acids

Editors' Thoughts on Branched Chain Amino Acids

Great compounds, but overhyped.

Most of the BCAA benefit can come from Leucine (for cheaper as well), and adding additional BCAA or leucine to a meal is not really needed given that meal is already protein rich (or you are elderly).

Granted, there are more tasty flavored BCAA supplements than flavored leucine supplements. And leuince tastes absolutely disgusting on its own, so one might use BCAAs for the practical reason of taste.

They are really only used, in all practical sense, during fasted training. This does not occur all that frequently.

- Kurtis "Silverhydra" Frank


I only use them during a fast, usually before a workout.

- Sol "SoloX" Orwell


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Also Known As

BCAAs, BCAA

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Is a Form of

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Goes Well With

Fasting

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How to Take (recommended dosage, active amounts, other details)

BCAAs are typically consumed in doses of 10-20g with a standard 2:1:1 Leucine/Isoleucine/Valine ratio (providing 5-10g leucine). Higher dose BCAAs may be consumed during longer periods of intense training when no other calories are consumed.

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Things to Note

BCAAs are non-stimulatory, although a very slight energetic feeling may occur.

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Caution Notice (just some FYI - if needed)

Examine.com Disclaimer

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Detailed Summary


Edit1. Overview

The three amino acids Leucine, Isoleucine, and Valine are Branched Chain Amino Acids (BCAAs). These three amino acids are grouped together as they are the only 3 out of the 20 naturally occurring amino acids to possess a branched carbon side chain. Most of the effects of BCAAs are found vicariously through the amino acid Leucine. The benefits of Leucine extend to BCAAs.


Edit2. Benefits of BCAAs over Leucine

One situation in which BCAAs may be used preferentially over leucine is in terms of fasted performance.

Leucine (along with Lysine) is a ketogenic amino acid, meaning that it converts into ketones rather than glucose. The other 18 naturally occuring amino acids, including Isoleucine and Valine, are glucogenic amino acids; having the ability to turn into glucose.

BCAA supplementation in a fasted state can alleviate dropping into ketosis by providing valine and isoleucine as substrate for gluconeogenesis and thus carbohydrate metabolism. BCAA supplementation may also exert more of a protective effect on muscle given leucine content is held constant, as valine and isoleucine can protect muscle in a sacrificial manner by being converted into glucose instead of the muscle tissue's amino acid content being converted into glucose.


Last Updated: Dec 29, 2011 09:37:28

(Common misspellings for Branched Chain Amino Acids include BCAA, branchd, chan, chin, amine, acid, brnched)
(Common phrases used by users for this page include where do bcaa come from, most chained amino acid, latest scientific information on BCAA, Branched chain amino acids, branched chain amino acid supplement history, bcaas or leucine for fasted, bcaa information)

(Users who contributed to this page include , , Robotra)



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