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What is BCAA and How To Take Them?

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BCAA is Amino acids are necessary elements to maintain good health. These are classified into essential and non-essential. The human body can produce non-essentials, but essentials can only be obtained through food or supplements. That’s where BCAAs, also known as branched-chain amino acids, come into play

What are Ramified Amino Acids?

BCAA, Branched Chain Amino Acids, is what branched-chain amino acids are known in English. These are 3 of the eight essential amino acids that our body requires. These are Valine, Leucine and Isoleucine.

They are of great importance because they influence the construction and maintenance of muscles. In addition, its work is vital in the metabolism process, taking advantage of the nutrients and other elements that the body needs. Thanks to them, proteins can be synthesized to get the maximum benefit.

How Are Branched-Chain Amino Acids Used?

The family doctor and specialist in clinical and sports nutrition point out at least three ways to obtain branched-chain amino acids. The first is through the foods that contain them. The second is through whey supplements, and the third is through supplements of these specific elements.

It is recommend to include red meat and dairy products in the diet. This method allows the body to have all the BCAAs it needs. Other foods that can help get them are chicken meat, fish and eggs. If it is protein, it most likely contains branched-chain amino acids.

The other two presentations are only recommend in specific situations. Depending on the needs of each person, you can choose between whey and BCAA supplements. This last option has the advantage that its effect is faster and contains fewer calories. Whichever option is select, the recommend dose per day should not be exceed.

When To Take Branched-Chain Amino Acids?

Only in some particular cases can branched-chain amino acids be ingest through supplements. For example, when you go to exercise without eating. BCAAs can be consume before starting the routine, so the body does not lose muscle mass. However, its frequent use is not approve by nutrition experts.

The reason is that these elements can be obtain in foods, as highlighted by Stuart Phillip, a professor at McMaster University, and Mike Roussell, who works as a nutritional consultant. They both agree that if a person has a proper diet, he does not need to use BCAA supplements because he would only be wasting his money.

Benefits Of Branched-Chain Amino Acids

There are various reasons why a person decides to use branched-chain amino acids in supplements. However, their benefits are many, as long as the suggested amounts are respect.

Allows You To Recover Energy

Although there is still a debate about whether BCAAs can increase muscle size, the Journal of the International Society of Sports Nutrition points out that they do contribute to not losing muscle mass. In addition, they allow you to recover energy much faster after carrying out a demanding physical activity.

Strengthens The Body’s Defence System


Branched-chain amino acids fulfil different functions. One of them is to stimulate the production of other amino acids, which influences a better condition of the entire organism. In addition, this facilitates its defence against the harmful elements to which it is expose daily.

They Help Improve Physical Condition

These elements are frequently use by people who want to improve their physical condition. Depending on the goal you seek, they use before or after exercise. For example, if the goal is to tone muscles, they are ingest at least 30 minutes before, but if you want to increase body strength, they should consume right after.

One point is demonstrate in the literature review of the effects of branched-chain amino acids in long-term sports. It indicates that the maximum amount of amino acids per day, in very particular cases, could be 12 grams. In addition, whatever the dose was chose, it always have more leucine than the rest of the BCAAs.

Risks And Contraindications Of Branched-Chain Amino Acids

Although these are elements that all human beings must have in the body, consuming these through supplements is not recommend for all people. Mayo Clinic, a trusted page on medical issues, highlights that the excessive presence of branched-chain amino acids could affect the condition of the blood.

It could also alter mood by affecting tryptophan levels. So for all this, the recommendation is to use this product following the suggestions that we have indicated before, the daily dose being one of the essential points to keep in mind.

In addition, it is important not to combine the consumption of BCAA supplements with other food supplements. Finally, it note that BCAAs are wholly prohibited for some people


People with heart problems. Branched-chain amino acids can affect blood sugar levels, with the risk of heart disease. People with diabetes. The previous point is also applicable to those with diabetes, especially if the disease is in the initial stage because it could accelerate it.

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