Leucine, isoleucine and valine, also known as BCAA or branched-chain amino acids, are one of the 9 essential amino acids (EAAs) that the human body does not produce, that is, it must be consumed externally. Approximately 40% of the amino acids that make up muscles are BCAAs. It is one of the important amino acids for muscle development.

What is Leucine?

Leucine is the most anabolic amino acid known. It is the main activator of the hormonal system called mTOR, which regulates cellular growth and therefore muscle development in mammals. It plays a key role in muscle protein synthesis.

What is Isoleucine?

It plays an active role in energy metabolism. It is essential for muscle protein synthesis.

What is Valine?

Although it is not as anabolic as leucine and isoleucine, it is important for muscle protein synthesis and development.

What Does BCAA Do?

During training, the amount of plasma tryptophan increases and a feeling of fatigue occurs. Research has shown that the perception of fatigue decreases when BCAAs are consumed by competing with free tryptophan. Since less tryptophan will go to the brain, you will feel more energetic and provide higher performance.

How Does BCAA Work?

Unlike many amino acids, BCAAs are broken down in muscle, mostly bypassing the liver. Degradation reactions in other amino acids do not occur in this way. Therefore, it plays a role in energy production during training.

As training continues, BCAA degradation for energy increases. Tryptophan and BCAA competition is the key here. While taking part in muscle protein synthesis, it also regulates blood sugar. It can protect the sugar in the liver and muscle, allowing the cells to take sugar from the blood.

BCAA; It prevents protein degradation, provides mTOR activation with leucine, and may support muscle development or prevent muscle loss during weight loss by triggering protein synthesis and increasing muscle protein synthesis.

What are the Benefits of BCAA?

Scientific research conducted by Humberto Nicastro in 2014 showed that with exercises, there are serious decreases in the amount of leucine in the blood. The amount of leucine decreases by 11-33% in aerobic exercises, by 5-8% in anaerobic lactic exercises, and by 30% in strength-requiring and weight-bearing exercises such as bodybuilding. Leucine has been proven to repair muscle damage caused by exercise and reduce feelings of fatigue. In short, if your aim is muscle development, training quality and post-workout recovery, BCAAs are one of the most important amino acids in this regard.

What are the functions of BCAAs in the body?

It is useful in repairing post-training muscle pain and micro muscle damage, known as Doms (Delayed Onset Muscle Soreness). It is good for muscle immaturity and supports muscle repair. We recommend using BCAAs, especially if you have just started weight training.

Does BCAA Help You Lose Weight?

Scientific research has revealed that the use of essential amino acids and therefore BCAAs in the diet helps to lose weight, as it prevents breakdown and muscle loss.

Does BCAA Make You Gain Weight?

Yes. BCAAs are among the most anabolic amino acids and help you gain weight if you use them with enough calories.

How to Use BCAA? Which Form of BCAA Should Be Preferred?

BCAAs should be taken before other nutrients, such as all free form amino acids.

How to Use BCAA Pre-Workout?

5-15 grams of BCAA 1 hour before training will be sufficient. A pre-workout product in the 4:1:1 form is more beneficial. Additionally, its use with pre-workout will create synergy.

How Should BCAA Be Used After Workout?

If you use whey protein powder , weight gainer or any other supplement, BCAA should be taken first after training for maximum absorption, then other supplements. BCAA in 2:1:1 form or BCAA 2:1:1 should be taken after training. It would be more beneficial to use a more complex amino acid such as Post-workout or Essential Amino Acid (EAA), which contains the other amino acids you need most after training.

Should I Use BCAA 4:1:1 or BCAA 2:1:1?

Pre-workout BCAA 4:1:1 provides higher anabolic activation. (mTOR) BCAA 2:1:1 is more useful in recovery and supporting muscle protein synthesis after training.

When to Use BCAA?

You can use it 1 hour before, during or immediately after training. In addition, taking BCAA before breakfast helps the body get out of catabolism much faster.

Which foods contain BCAA?

There are plenty of BCAAs in animal foods such as all kinds of meat, milk, eggs and chicken. The effect of BCAA in peptide form found in these foods is quite different from powder BCAA in supplement form, considering the length of time it takes for absorption and digestion by the body.

What are BCAA Advantages and BCAA Disadvantages? Are BCAAs Harmful?

BCAAs play a key role in muscle development, energy metabolism, and relieving post-workout fatigue and muscle pain. Therefore, it provides an advantage. BCAA products have no scientifically proven disadvantages or harms.