BCAA / Essential amino acids
Amino acids (branched-chain or essential) taken to limit muscle breakdown during exercise.
Benefits
- May help to limit muscle breakdown during exercise
- Supports recovery
- Convenient to consume during a workout
Precautions
Of little use if total protein intake is already sufficient in the diet.
Recommended dosage
5 to 10 g before or during training
Did you know?
Although BCAAs are associated with health benefits, their concentrations in the blood are altered in conditions such as type 2 diabetes, and their effects may be opposite depending on the body’s metabolic state.
What the studies say
This study, carried out on middle-aged mice, suggests that supplementation with enriched BCAAs (branched-chain amino acids) could increase their average lifespan. BCAA supplementation has also been linked to increased mitochondrial biogenesis and physical endurance in cardiac and skeletal muscle. These findings reveal a potential anti-ageing role for BCAAs, acting via mitochondrial biogenesis in mammals.
D'Antona G, Ragni M, Cardile A, Tedesco L, Dossena M, Bruttini F, Caliaro F, Corsetti G, Bottinelli R, Carruba MO, Valerio A, Nisoli E. — Cell metabolism (2010) — View the source study
Pairs well with
- Creatine monohydrateBCAAs (particularly leucine) are associated with stimulating muscle protein synthesis (BCAA 3, 6, 7), whilst creatine monohydrate may complement this action by having potential anti-catabolic effects that reduce muscle protein breakdown (Creatine 5), suggesting a synergistic effect in supporting muscle health.
- Whey proteinWhey protein is a rich source of essential amino acids (EAAs) and BCAAs, which stimulate muscle protein synthesis (Whey 3, 7). Enriching a mixture of EAAs (whose composition is based on whey protein) with leucine (a BCAA) can specifically enhance muscle protein synthesis in older adults (Whey 6), suggesting that combining these supplements offers a benefit in optimising muscle anabolism.
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more