It seems that currently BCAA products are flying off the shelves because they have these four letters branded on the front of them. But why are people suddenly hearing about BCAAs and what can they do for you?

After studying Sport and Exercise Science and Nutrition for the last 4 years the word BCAAs and their function was continuously relayed to myself as a student. After working in the sports nutrition industry for a matter of months I have been amazed at how many people know that BCAAs are beneficial without knowing their specific benefits.

Branched chain amino acids are 3 essential amino acids not synthesised by the body; leucine, isoleucine and valine. Whilst there are 6 other essential amino acids, BCAAs are the only ones not oxidised by the liver, they are used directly by the muscles.

The technical bit. What are the benefits?

  • Promote muscle protein synthesis following exercise
  • Reduce delayed onset muscle soreness (DOMS) following exercise
  • Reduce muscle damage
  • Are used as an energy source during exercise
  • Increases resistance to fatigue during exercise – in both resistance and endurance exercise
  • Increases fat oxidation during endurance exercise
  • Increase in lean body mass, reductions in fat mass

BCAAs have so many benefits not just limited to those who lift weights, and therefore supplementing them will benefit you regardless of your sport. Even if it just means that you’re less sore following a training session, allowing you to train just as hard in your next session.

What ratio?

There is a lot of speculation about the different ratios of BCAAs you can have. The most common BCAA ratio you will see available to purchase is the 2:1:1 ratio. With leucine having double the quantity of isoleucine and valine. The method behind this is that leucine is particularly important; it not only is a building block of proteins but it also helps regulate muscle growth by activating key signalling proteins such as mTOR. Ratios such as 4:1:1 and 8:1:1 are also available for those who want more leucine.

How to supplement?

Many research studies have looked at supplementing BCAAs with varying dosages ranging from 3 to 20g. Whilst research has not indicated an optimal amount, 5 grams is considered the target level in a serving.

The one thing that my degree and Masters degree didn't cover is how the end user will typically supplement BCAAs. Research uses powders as that is the cheapest way to supplement BCAAs. However with the sports nutrition industry moving towards more convenient and enjoyable ways to supplement why should BCAAs be stuck as boring powders? There are now so many more convenient and enjoyable ways you can consume protein such as bars and drinks – and soon, it will be the same for BCAAs. 

Here at Opalbond we are constantly looking at the trends in sports nutrition and seek ways we can make it easier for the end user to consume nutritional supplements. If a supplement is easier and more enjoyable to take, then consumers will continue to use it and see ongoing improvements  in their own performance.

If you are a sports nutrition brand interested in extending your product range and using our innovative ways of providing BCAAs to your customers, please email enquiries@opalbond.co.uk