Are BCAA Supplements Worth It?
Have you ever seen an online fitness influencer’s supplement routine and wondered if all of the powders and capsules that they take are actually worth it?
Branched chain amino acid (BCAA) supplements are popular in the bodybuilding space and are claimed to help with performance, endurance, recovery, and more. But are these claims true? Or are BCAAs more hoax than hype?
If you’re new here, hello and welcome! My name is Hannah and I am a non-diet dietitian and personal trainer here to help you improve your relationship with your food and exercise and finally find food freedom.
Table of contents:
What are branched chain amino acids?
Branched chain amino acids (BCAAs) are a group of three amino acids - leucine, isoleucine and valine. The term “branched chain” refers to the amino acids’ chemical structure.
Let’s back it up just a little - what are amino acids? Amino acids are known as the “building blocks” of protein and there are 20 in total. Nine of the amino acids are essential, meaning that they cannot be produced by the body and must be consumed through the diet. The other 11 amino acids are considered nonessential, which means that the body can produce them on their own and don’t necessarily need to be eaten.
BCAAs are essential amino acids that need to be consumed and they can be found in various foods, including:
Milk
Poultry, beef, and fish
Eggs
Corn
Chickpeas
Lentils
Quinoa
Almonds, cashews, peanuts, and Brazil nuts
Pumpkin seeds
Hemp seeds
What do BCAAs do?
BCAAs are essential nutrients that play a role in protein metabolism (how the body breaks down and creates protein). BCAAs may aid in muscle growth, recovery, and preventing muscle fatigue.
BCAAs and muscle growth
Protein is needed for muscle synthesis (muscle building). This is why protein powders and shakes are popular in the bodybuilding and weight lifting communities.
All nine essential amino acids are needed for muscle synthesis, not just the three BCAAs. Taking a BCAA supplement likely won’t support muscle growth if you are not eating enough protein overall.
BCAAs and fatigue prevention
BCAAs compete with other amino acids during absorption, including tryptophan, which is known for its role in converting to the hormone serotonin. Serotonin is linked to fatigue, which is not optimal during a workout.
Consuming BCAAs before or during exercise may decrease the amount of tryptophan that makes it to the brain to make serotonin, leading to potential fatigue prevention.
BCAAs and muscle soreness
BCAAs have been linked (here and here) to reduced muscle soreness, namely in athletes that participate in resistance training. However, more evidence is needed to identify optimal dosage, supplement timing, and ratios of leucine, isoleucine, and valine for muscle recovery.
There are also many other factors that contribute to muscle soreness and recovery, including exercise intensity, rate of progressive overload, carbohydrate intake, and hydration. Once again, eating enough overall is likely going to provide much more benefit than taking a BCAA supplement.
BCAA dosage
The recommended daily allowance (RDA) for BCAAs depend on your age and if you are pregnant or lactating. Please note that these RDAs are for your total amino acid intake, not just BCAAs from supplementation.
RDAs for adults aged 19 and older:
Leucine: 42 mg/kg
Isoleucine: 19 mg/kg
Valine: 24 mg/kg
RDAs for those who are pregnant or lactating:
Leucine: 56 mg/kg if pregnant, 62 mg/kg if lactating
Isoleucine: 25 mg/kg, 30 mg/kg if lactating
Valine: 31 mg/kg, 35 mg/kg if lactating
Benefits of BCAA supplements
It’s true that BCAAs are essential amino acids that play a role in muscle synthesis and recovery, but are there any benefits to taking a supplement to meet our needs?
The main potential benefit of a BCAA supplement is the convenience factor. BCAAs are typically sold as a powder that can be mixed in water or other liquids. BCAAs also come in capsule form, which could be rather simple to add to your routine.
That said, eating enough essential amino acids through your diet and incorporating resistance training will likely be the way to go for optimal muscle growth and recovery.
Downsides of BCAA supplements
Price
As with most supplements, BCAAs tend to be expensive. Meeting your BCAA needs through food alone will be a much more budget-friendly approach.
Lack of regulation
Whenever I review a supplement, I try to make it very clear that the supplement industry is not regulated by the Food and Drug Administration (FDA). Because of this, we cannot know for sure if what is on a supplement label matches what is actually in the product.
If you do choose to purchase a supplement, always look for one that is third-party tested. Trustworthy third-party supplement testing groups include Informed Sport, Informed Choice, National Sanitation Foundation (NSF), Consumer Lab, and U.S. Pharmacopeia (USP).
BCAAs are not optimal for muscle protein synthesis on their own
As previously mentioned, all nine essential amino acids are needed to maximally stimulate muscle protein synthesis. And remember that BCAAs only include three essential amino acids (leucine, isoleucine and valine).
If BCAAs are consumed in a fasted state, the body may need to pull the other essential amino acids from bodily stores, such as skeletal muscle, leading to muscle breakdown rather than synthesis.
Side effects
Possible side effects of BCAA supplementation include nausea and stomach discomfort.
Consuming excess BCAAs may cause psychological symptoms by interfering with amino acids that play a role in neurotransmitter development, including dopamine and serotonin.
Potential interactions with medications
There is always a risk that supplements may interfere with medications or other supplements that you are taking. Always speak with your doctor before starting a new supplement to ensure that you won’t experience any medication-related side effects.
Who should not take a BCAA supplement?
Consuming a moderate intake of BCAAs through the protein in your diet is generally safe for most people. However, there are certain populations who may need to steer clear of BCAA supplementation.
Those with diabetes should not take BCAAs, as they may alter blood sugar control.
If you have a kidney condition or in any way need to limit your protein intake, a BCAA supplement may not be recommended.
If you are pregnant or breastfeeding, BCAA supplementation may not be recommended, as safety in these populations has not been evaluated.
Excess BCAAs may increase symptoms mental health conditions. BCAAs compete with other amino acids, including tryptophan, that help produce neurotransmitters that communicate with the brain and aid in the control of behavior and emotion.
Bottom line - are BCAA supplements worth it?
You can likely ditch the expensive BCAA supplement and focus your time and energy on meeting your amino acid needs through food alone. By eating adequate protein, you will most likely get the BCAAs that your body needs.
If your goals are to build muscle, eating enough overall, incorporating resistance training, and including rest days will get you a whole lot further than a BCAA supplement will.
What are your thoughts on BCAA supplements? Leave a comment below!
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