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YOUR SUPPLEMENT GUIDE TO BCAA'S
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Discussion
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BCAA’s are a popular supplement in the gym and on Instagram. But are they necessary?
Read on to find out.
BCAA’s stands for Branched Chain Amino Acids. Amino acids are organic compounds that combine to form a protein. After a protein source is consumed and digested, amino acids are what’s left. Amino acids are the literal building blocks of protein and provide various functions from growing and repairing muscle tissue, connective tissue, and regulating hormones and immune function.
There are two primary kinds of amino acids:
1) Essential
2)Non-essential
The body cannot make essential amino acids, and therefore we have to consume them via diet. The essential amino acids are:
1) Histidine
2) Isoleucine
3) Leucine
4) Lysine
5) Methionine
6) Phenylalanine
7) Threonine
8) Tryptophan
9) Valine
Our diet must be intentional because, without well-rounded consumption, our bodies will not have the supply it needs to make these essential amino acids. Needless restriction can impact our ability to consume foods that help our bodies make these essential amino acids.
The body can make nonessential amino acids if we do not get them through food. They include:
1) Alanine
2) Arginine
3) Asparagine
4) Aspartic acid
5) Cysteine
6) Glutamic acid
7) Glutamine
8) Glycine
9) Proline
10) Serine
11) Tyrosine.
So, within a BCAA supplement, the product itself includes 3 of the 9 essential amino acids.
1) Leucine
2) Isoleucine
3) Valine
The above inhibits muscle protein breakdown and aids in glycogen storage. Both of which help recovery and hypertrophy (muscle growth). BUT, For your body to most effectively utilize essential amino acids, you must have all of them working together. Therefore, it’s an incomplete product.
SIDE NOTE: This is exactly why ingesting collagen doesn’t do what it claims from a recovery and performance lens – the entire essential amino acid profile is missing from the supplement.
BCAA’s may be helpful IF…
You know exactly which essential amino acids you’re consuming and which ones you’re not. And if you’re not consuming leucine, isoleucine, or valine, then you can compensate via supplementation. But… those supplements are most likely not helpful, especially when you could spend your money on whole foods or a protein powder with a full amino profile.
If you are eating optimal protein across various protein sources, BCAAs are…pretty useless. You’re getting your essential amino from food, and therefore supplementation does not provide any benefit.
If you’re not consuming the appropriate amount of protein from your goals, taking BCAA’s will most likely not help you solve the main problem – adequate protein intake.
Instead of buying the supplement, go grocery shopping. It’ll be more efficient for your body, your goals, your wallet, and your life.
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