In this article, we will discuss the evidence on BCAAs and exercise.
If you're an athlete or a workout person, you've probably heard of BCAAs, but here's some evidence for them.
About the Evidence
The limited research on the potential ergogenic effects of BCAAs has so far found little evidence that supplementation with these amino acids improves performance in endurance-related aerobic events.
BCAAs can help delay feelings of fatigue and maintain mental focus by competing with the amino acid tryptophan (a precursor to the neurotransmitter serotonin, which regulates mood and sleep) for entry into the brain, but this effect may not have been well studied.The results of several short-term trials lasting about 3-6 weeks suggest that supplemental BCAAs of about 10-14 g/day may promote improvements in muscle mass and strength during training.
Overall, however, studies to date provide inconsistent evidence of the ability of BCAAs to stimulate muscle protein synthesis, beyond the ability of high quality protein in sufficient dietary amounts to fulfill this function.
Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. J Int Soc Sports Nutr 2007; 4: 8. [ PubMed abstract ].
Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not improve athletic performance but affects muscle recovery and the immune system. j Sports Med Phys Fitness 2008; 48: 347-51.[ PubMed abstract ]
Dunford M, Coleman EJ. ergogenic aids, dietary supplements, and exercise. in: Rosenbloom CA and Coleman EJ, eds. Sports nutrition: a practical manual for professionals. 5th ed. Chicago, IL: Academy of Nutrition and Dietetics, 2012: 128-61.
POINT
Because of its involvement in protein synthesis and energy, it has validity as a target for athletes and muscle growth. It was said to be effective for athletes and muscle growth because it is involved in protein synthesis and energy, but the quality of evidence in the study presented is low.
If you still want to take it, you should follow the upper intake limit.
{ex} 38mg/day is considered to be the upper limit for a 75kg male.
Summary
About 25% of the amino acids in animal products such as meat, milk, fish, and eggs contain BCAAs, which are essential amino acids.Do we need to supplement our intake? That's a bit of a question.There have been no significant adverse reports, so it may be a good idea to be aware of this while controlling your intake.
However, there is no evidence of improvement in athletic performance, etc., even if this is taken separately as a supplement. So, if you eat a diet rich in amino acids, both animal and vegetable, you will naturally have enough BCAAs. So, if you eat a diet rich in animal and vegetable amino acids, you will naturally get enough BCAAs.
