Overview
What are branched-chain amino acids?
What are branched-chain amino acids’ main benefits?
What are branched-chain amino acids’ main drawbacks?
How do branched-chain amino acids work?
Dosage information
The three BCAAs are leucine, isoleucine, and valine. They’re considered the most anabolic of the nine essential amino acids and have therefore been marketed as a sports supplement. However, it's possible that only leucine is especially anabolic, and that leucine taken alone is actually more anabolic than leucine taken with isoleucine and valine, due to competition for both absorption in the gut and entry into muscle tissue.
The standard leucine dosage is 2–10 grams. The standard dosage for isoleucine is 48–72 milligrams per kilogram of bodyweight, assuming a non-obese person. Further research is needed to determine valine’s optimal dosage and the reason for supplementation.
A combination dose is 20 grams of combined BCAAs, with a balanced ratio of leucine and isoleucine.
Supplementation with BCAAs is not necessary if enough BCAAs are provided through the diet.
Research FeedRead all studies
In this randomized controlled trial in 24 young men (average age of 24), supplementation with branched-chain amino acids reduced muscle soreness when taken immediately after a resistance training session, but not when taken 30 minutes before.
Frequently asked questions
What are other names for Branched-Chain Amino Acids?
Research Breakdown
References
Examine Database References
- Cortisol - Portier H, Chatard JC, Filaire E, Jaunet-Devienne MF, Robert A, Guezennec CYEffects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing raceEur J Appl Physiol.(2008 Nov)
- Ammonia - Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari KBranched-chain amino acid supplementation before squat exercise and delayed-onset muscle sorenessInt J Sport Nutr Exerc Metab.(2010 Jun)
- Heart Rate - Blomstrand E, Hassmén P, Ek S, Ekblom B, Newsholme EAInfluence of ingesting a solution of branched-chain amino acids on perceived exertion during exerciseActa Physiol Scand.(1997 Jan)
- Weight - Bigard AX, Lavier P, Ullmann L, Legrand H, Douce P, Guezennec CYBranched-chain amino acid supplementation during repeated prolonged skiing exercises at altitudeInt J Sport Nutr.(1996 Sep)
- Fat Oxidation - Wiśnik P, Chmura J, Ziemba AW, Mikulski T, Nazar KThe effect of branched chain amino acids on psychomotor performance during treadmill exercise of changing intensity simulating a soccer gameAppl Physiol Nutr Metab.(2011 Dec)
- Muscle Soreness - Shimizu M, Miyagawa K, Iwashita S, Noda T, Hamada K, Genno H, Nose HEnergy expenditure during 2-day trail walking in the mountains (2,857 m) and the effects of amino acid supplementation in older men and womenEur J Appl Physiol.(2012 Mar)
- Aerobic Exercise Metrics - van Hall G, Raaymakers JS, Saris WH, Wagenmakers AJIngestion of branched-chain amino acids and tryptophan during sustained exercise in man: failure to affect performanceJ Physiol.(1995 Aug 1)
- Aerobic Exercise Metrics - Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F, Herbert Lancha Junior ABranched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletionJ Sports Med Phys Fitness.(2011 Mar)
- Aerobic Exercise Metrics - Blomstrand E, Hassmén P, Ekblom B, Newsholme EAAdministration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acidsEur J Appl Physiol Occup Physiol.(1991)
- Fatigue Symptoms - Blomstrand E, Hassmén P, Newsholme EAEffect of branched-chain amino acid supplementation on mental performanceActa Physiol Scand.(1991 Oct)