the "ABC's" of "BCAA's"

What in the world are "BCAA's"?? As athletes, we hear this term all the time. BCAA's are supposed to "be good for us", they are a "must have" on our supplementation regime, but what are they really? How do they benefit us? In the following article I'll explain just what "BCAA's", otherwise known as "branched chain amino acids" are, how they work in the body, and why there is truth behind that the statement that they are a necessary part of any athletic supplementation regime.

DESCRIPTION: I'll do my best to explain this using the least amount of scientific jargon possible. Branched Chain Amino Acids are known as "BCAA's" for short. They are comprised of the three amino acids; l-leucine; l-isoleucine; l-valine

The term, "branched chain" refers to their chemical structure, which sets them apart from other amino acids. Amino acids are organic compounds made of carbon, hydrogen, oxygen, nitrogen, and (in some cases) sulfur bonded in characteristic formations. Strings of amino acids make up proteins, of which there are countless varieties. Of the 20 amino acids required for manufacturing the proteins the human body needs, the body itself produces only 12, which means that we have to meet our requirements for the other eight through our nutrition or supplementation.

Branched-chain amino acids are considered essential amino acids because human beings cannot survive unless they are present in the diet. In layman's terms, leucine is used for the maintenance of nitrogen balance in adults. Valine contributes to the structure of proteins, and isoleucine is used in the body to produce biochemical compounds that help in energy production.

BCAA's are metabolised directly in the muscle. This unique quality means that they are very anabolic (they build muscle) and very anti-catabolic (they stop muscle breakdown). That is the number one reason why BCAA supplementation is used most frequently by body builders and athletes undergoing intense exercise.

FUNCTIONS/USES/BENEFITS: BCAAs serve as important fuel sources for skeletal muscle during periods of metabolic stress. BCAAs are needed for the maintenance of muscle tissue and appear to preserve muscle stores of glycogen. BCAAs also help prevent muscle protein breakdown during exercise.

BCAAs have an effect on all protein metabolism and during periods of stress are required by the body in larger amounts than any other amino acid. They also may help build muscle during and following exercise by decreasing protein breakdown and increasing protein synthesis. BCAA supplementation may also improve mood and the performance of difficult tasks following exercise. BCAAs have been used in medicine as part of the treatment for some forms of liver disease and following surgery and chronic illness to improve healing and recovery.

DIETARY SOURCES: Dairy products and red meat contain the greatest amounts of BCAAs. Whey and egg protein supplements are other sources of BCAAs. Isoleucine is found in most food sources and is particularly high in many meats, fish, and cheeses. Leucine is found primarily in high quality protein foods such as beans, brewer's yeast, brown rice bran, caseinate, and corn. Food sources of valine include soy flour, cottage cheese, fish, grains, mushrooms and peanuts, meats, and vegetables.

DOSAGE SUGGESTIONS/REQUIREMENTS: This really will fluctuate depending on your diet. Most diets provide an adequate amount of BCAAs for the average person, which is about 25-65 mg per 2.2 pounds of body weight. Approximately 3-5 grams of BCAAs can be taken during exercise to delay fatigue and improve exercise performance. BCAA's may need to be increased depending upon exercise levels and desired physical results.