Published by Katie on January 8, 2015
The Role of BCAAs in Muscle Performance
Branched-chain amino acids, otherwise known as BCAAs (which include leucine, isoleucine, and valine), are widely used by endurance athletes as an alternative energy source when glycogen reserves run low (Rosenbloom).
BCAAs are highly valued because they play a crucial role in:
- Muscle protein synthesis
- Muscle recovery
- Muscle energy
- Preservation of lean muscle mass
BCAAs are the first amino acids to be drawn from the muscles for energy. Without a steady supply, muscles may become depleted despite exercise efforts aimed at strengthening them.
Why Leucine is Unique
Among the three BCAAs, leucine is the only amino acid that directly stimulates muscle protein synthesis. It is also the most abundant BCAA, making it a key player in muscle growth and recovery. Leucine offers several benefits:
- Promotes muscle building
- Facilitates glycogen absorption into muscles
- Enhances fat loss while preserving muscle mass
- Helps stabilize blood glucose levels
Due to its benefits, leucine has become one of the top-selling dietary supplements. However, according to the Academy of Nutrition and Dietetics, “current evidence indicates that protein and amino acid supplements are no more or less effective than food when energy intake is adequate for gaining lean body mass” (ADA 522).
Additionally, some protein supplements may contain banned substances like nandrolone, which may not be listed on ingredient labels. Athletes should exercise caution when considering such supplements.
Whole Foods as the Best Protein Source
The most effective way to ensure an adequate intake of protein and amino acids is through whole foods rich in BCAAs, such as:
- Meat
- Fish
- Poultry
- Eggs
A great example of a high-quality post-workout beverage is low-fat milk. Stay tuned for the next article, where we’ll discuss why milk truly “does a body good!”
Choosing a High-Quality Supplement
Since the FDA does not regulate supplements, it is important to choose products that are approved by third-party organizations for quality, purity, and disintegration. Look for certifications from:
- Consumer Labs (CL)
- The United States Pharmacopeia (USP)
- NSF (for athletes)
- Informed-Choice (for athletes)
These certifications must be present on supplement labels to ensure they have been tested and approved. To verify which supplements are certified, visit the respective certification websites.
References
- Rosenbloom, Christine. “Can Ergogenic Aids Give Athletes an Edge?” Food & Nutrition, May 2014: 15. Print.
- Tipton, Kevin D., et al. “Stimulation of Muscle Anabolism by Resistance Exercise and Ingestion of Leucine Plus Protein.” Applied Physiology, Nutrition & Metabolism, 34.2 (2009): 151-160. Print.
- Leenders, Marika, and Luc JC van Loon. “Leucine as a Pharmaconutrient to Prevent and Treat Sarcopenia and Type 2 Diabetes.” Nutrition Reviews, 69.11 (2011): 675-689. Print.
