What are BCAAs?

BCAA stands for branched-chain amino-acids – and it’s a group composed by three amino-acids: valine, leucine and isoleucine. As they are essential amino-acids, you have to get them from diet and supplementation because your body isn’t able to synthetize them.

BCAAs are capable of boosting your performance because they fuel your skeletal muscles during a training session – by helping your muscles to preserve glycogen stores and reducing protein breakdown during exercise. 

Therefore, BCAAs are especially beneficial for endurance training such as long-distance running and swimming, as shown in this study focused on endurance treadmill run (source).

In addition, BCAAs, as they minimize protein breakdown during exercise, they will also protect your muscle mass from getting used as energy by your body. More muscle, less fat. 

What are EAAs?

EAA stands for Essential Amino Acid – and hence you need to consume them as your body is not capable of creating them. They are nine and here you have the complete list:

1. Phenylalanine
2. Isoleucine
3. Leucine
4. Tryptophan
5. Valine
6. Methionine
7. Lysine
8. Threonine
9. Histidine

So here you have a first difference: the EAAs group is bigger – it means 6 extra amino acids that can bring your body all sort of health benefits. Hence, BCAAs are inside the group of EAAs. 

BCAAs are EAAS.

They both can improve your performance, strength, muscle development, endurance and more – but let’s check all of this better in the next section of BCAA vs. EAA. 

Differences & Similarities Between EAAs & BCAAs

As you can see, EAAs and BCAAs are very similar. They both need to be consumed because your body cannot synthetize them, both can improve your athletic performance by boosting specific areas such as endurance, power and muscle growth. 

To summarize, BCAAs are part of the family of EAAs – that’s why taking EAAs will yield you better results. Let us show you why. 

EAAs Build More Muscle

BCAAs are good at generating anabolic responses – but they are not the best. That place is for EAAs because they’re capable of generating strong anabolic responses by 22% after resistance exercise (source).

EAAs Help You to Manage Your Weight

EAAs allow your body to enjoy the thermogenic benefits of L-Threonine and L-Methionine, resulting in bigger energy expenditure – as high as 20% more than without EAAs (source). With BCAAs alone, you’d not be able to take advantage of these amino acids. 

EAAs Balance Your Hormones

Thanks to the content of L-Leucine, L-Lysine and L-Tryptophan, EAAs are capable of regulating and optimizing your endocrine system. Resulting in effects such as reducing fat mass gain (source) and boosting testosterone levels (source).

BCAAs can do this partly – hence another similarity – but EAAs do it much better, especially in the testosterone boosting department, thanks to the presence of L-Tryptophan and L-Lysine. 

EAAs Improve Your Mental Health

Achieving your fitness goals requires a stable and powerful mind – and that’s what EAAs can help you to obtain thanks to 

What Should You Choose: BCAAs or EAAs?

EAAs are better in all aspects and they should be your go-to choice. However, if you’re already meeting your protein quota, it means you’re getting plenty of essential amino acids from your diet. In that case, you could content yourself with BCAAs – but in any case, it’d be better to opt for EAAs. 

Defining Amino Acids vs BCAAs vs EAAs

To keep things short, let’s think of this as a hierarchy because both BCAAs and EAAs belong to the family of Amino Acids, which has 20 different members. Here you have the complete list:

1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine 
6. Glutamine
7. Gutamic acid 
8. Glycine
9. Histidine
10. Isoleucine
11. Leucine
12. Lysine
13. Methionine
14. Phenylalanine
15. Proline
16. Serine
17. Threonine
18. Tryptophan
19. Tyrosine
20. Valine

Amino acids are the building blocks of protein – hence they are responsible for creating the primary structure of proteins. 

Your body needs all the 20 amino acids to work properly – because they are required to build proteins, and hence build muscle, synthetize hormones as well as neurotransmitters. 

In short, they’re essential to keep you alive and both EAAs an BCAAs are just two groups that belong to a bigger family. 

Differentiating Protein from Amino Acids

Proteins are macronutrients conformed by amino acids – therefore, they’re the final product whereas amino acids are the building blocks. 

Each protein requires the 20 amino acids to exist – all of which have different chemistries due to their unique side chains. 

From the same 20 amino acids, your body can create different types of protein. Here’s the list:

1. Structural Protein: To support the connective network of muscles, bones, tendons – as well as skin, teeth, hair and nails 
2. Hormonal Protein: To regulate several functions in your body (e.g. insulin to control glucose levels)
3. Enzymatic Protein: To control and accelerate metabolic processes in your body
4. Defensive Protein: To create antibodies to support the immune system 
5. Contractile Protein: To control the speed and strength of muscle contractions
6. Receptor Protein: To control the substances that enter and leave the cells
7. Storage Protein: To store mineral ions for vital functions in your body
8. Transport Protein: To carry vital compounds to your cells such as oxygen and calcium

Proteins go well beyond just building muscle – they’re essential for life, and hence, supplementing with EAAs and BCAAs will help you to improve your fitness performance and health in general.

The post BCAAs vs EAAs: What Are Each & How Can They Improve Your Training appeared first on Supplement Science.

See our top 5 BCAA list here

How Much BCAAs to Take

For people 150 pounds or lighter, the recommended intake of BCAAs is between 3-10 grams per day. For people over 150 pounds, BCAA intake should be between 5-15 grams per day. If taking BCAA supplements, it is a good idea to balance the supplement levels with any amounts of BCAAs that may have been consumed in the form of natural foods. Foods that are naturally BCAA rich include animal proteins (beef, poultry, pork, eggs), dairy products (milk, yogurt, cheese), beans and legumes. Generally, three ounces of animal protein or half a cup of cottage cheese will contain approximately 1.7g leucine and 1g valine and isoleucine. A cup of milk will have half that amount of BCAAs. A cup of beans contains approximately 1 gram each of all three BCAAs.

When to Take BCAAs

Intake of BCAAs should be spread throughout the day to maximize their beneficial effects. When taking BCAAs before or after workout, you can improve the body’s ability to prevent fatigue, replenish the loss of amino acids due to exercise, and enhance protein synthesis and absorption.

BCAAs Before or After Workout

For BCAA intake before a workout, such as with a pre-workout powder, intake should be 30-45 minutes before exercise. Taking BCAAs before a workout allows the body enough time to transport the BCAAs to various muscles, where they will be used as energy. Both isoleucine and valine convert into glucose, which can function as a source of energy during the workout. BCAAs also contribute to lowering levels of tryptophan, a hormone that causes fatigue. Having optimal levels of BCAAs delays fatigue, enabling a longer and more powerful workout session. The higher energy levels can also contribute to fat loss.

Taking BCAAs after a workout with a protein shake or a meal is also a good way to restore BCAA levels that have been depleted by exercise. Any stress on the body, whether exercise-related or not, causes the body to deplete amino acids. If you are on a calorie-deficit diet, exercise can also cause catabolic hormones to be released, which causes muscle loss. Taking BCAAs replenishes the lost amino acids and combats muscle loss.

BCAAs Before Bed

It is also a good idea to take BCAAs before bed. BCAAs aid in protein synthesis as the body combines and synthesizes amino acids to make protein. These amino acids are not only important to muscle growth but also muscle repair and recovery. Protein synthesis and muscle repair occur at optimal levels during the body’s sleep cycle, so taking BCAAs before bed helps to facilitate these processes.

Looks for some recommendations?

Transparent Labs BCAA/Glutamine Supplement

Universal Nutrition BCAA 2000

Kaged Muscle Intra Workout (not strictly a BCAA supplement)

The post When to Take BCAAs appeared first on Supplement Science.

Though you may think your muscles are made of steel, about 35% of your muscle mass protein is made up of BCAAs, or branched-chain amino acids. In fact, these little essential nutrients are what fuel your body and allow for molecular growth to occur. There are three different types of BCAAs, leucine, isoleucine, and valine, and each of these essential amino acids sends a signal to the body to start producing protein and protect the muscles from breakdown.

BCAA Benefits

Not only do BCAAs increase the rate of protein synthesis, but they also help build the cellular machinery that is used to create protein in the first place. For this reason, many consider taking BCAA supplements even more important than taking pure protein by itself. You know what they say, ‘give a man a protein and it will fuel him for a day, give a man BCAAs and it will expand his cellular capacity to synthesize protein’—right?

BCAAs are especially important when you are bodybuilding, as studies have shown that taking BCAA supplements can significantly decrease muscle damage after strenuous resistance exercise. Taking your supplement right before or after your workout can help maximize these BCAA benefits. Not to mention, if you are trying to sculpt your body on a low-calorie diet, BCAAS can help prevent catabolic effects like muscle breakdown and fatigue.

BCAA Side Effects

Very few BCAA side effects have been observed despite the many studies on this supplement. Studies have shown that some users have reported symptoms like nausea, diarrhea, vomiting, hypertension, and abdominal pain but no serious or long-lasting effects were documented.

BCAA Side Effects Hair Loss

One of the greatest myths about BCAAs is that they cause hair loss, when actually they can prevent excessive hair wookies from clogging your drain. It is commonly accepted that one of the leading causes of hair loss is malnutrition—and lacking protein can especially affect your hair growth. As BCAAs boost protein synthesis, taking a supplement can help prevent hair loss caused by protein deficiency. In fact, the body requires all amino acids for healthy protein synthesis, and the three BCAAs are essential—meaning they cannot be naturally produced by the body, and they must be supplemented in your diet.

For this reason, of the BCAA Side Effects hair loss is not one of them, and the reality is much the opposite.

BCAA Side Effects Stomach

As mentioned previously, some reports have indicated that of BCAA side effects stomach discomfort was reported in small percentages. However, in these studies, the discomfort could just as easily been caused by compounding variables like an increased intake of carbohydrates—a common dietary change for those who increase their physical activity. If you do experience stomach discomfort while taking BCAAs, probiotics like yogurt and digestive enzyme supplements can help alleviate this side effect.

BCAA Side Effects Acne

Acne is a common skin condition that can be influenced by many factors, including your diet. Those who suffer from acne may have a sensitivity to the BCAA leucine; this branched-chain amino acid has been reported to cause acne flare-ups in some cases when the user was already prone to the skin condition. However, acne breakouts can be prevented by balancing other aspects of your diet, like minimizing dairy and glycemic intake. Balancing your diet in this manner can lower your susceptibility to the BCAA side effects acne.

Looks for some recommendations?

Transparent Labs BCAA/Glutamine Supplement

Universal Nutrition BCAA 2000

Kaged Muscle Intra Workout (not strictly a BCAA supplement)

The post What are BCAAs? appeared first on Supplement Science.

These essential nutrients both help increase the rate of protein synthesis in the body and maximize the cellular capacity for its usage. This, in turn, promotes muscle growth and has positive metabolic effects. But not only that, BCAAs are also crucial for muscle recovery and the prevention of catabolism, which can often happen if you are combining intensive exercise with a low-calorie diet.

BCAA supplements have been studied by both nutritionist and fitness experts for their many positive benefits, but to effectively speed up muscle recovery and protein synthesis, it is important to know how much BCAA to take. Read on for our recommendations on BCAA dosage.

BCAA Ratios

There are many products on the market that boast a variety of BCAA ratios, which is why it is important to know what they mean to pick the right one for maximum effect. BCAA ratios compare the three different types of branched-chain amino acids and state how much leucine is in the formula compared to isoleucine and valine. The most common ratios are listed below.

BCAA 2:1:1

This is the most commonly recommended BCAA ratio, as it has been the most studied. This ratio contains two grams of leucine for every gram of isoleucine and valine. In general, you want the level of leucine to be greater than the other two BCAAs, as this is the most active essential amino acid responsible for muscle growth. A ratio of BCAA 2:1:1 has been proven to significantly increase bioavailability for faster protein synthesis and muscle recovery when taken immediately before or after a workout. For most people, this is the perfect balance of each of the essential amino acids that your body needs.

Check out Transparent Labs 2:1:1 Formula, Universal Nutrition’s 2:1:1 Formula, and NOW Foods 2:1:1 BCAA

Some other products like Kaged Muscle Intra Workout and Optimum Nutrition’s Hydro Whey have 2:1:1 BCAAs added to their formula.

BCAA 3:1:2

Another common ratio is BCAA 3:1:2. This ratio contains 3 grams of leucine for every 1 gram of isoleucine and 2 grams of valine. One benefit of this ratio is that the increased proportion of valine helps prevent fatigue during your workout. While you exercise, the brain naturally absorbs high levels of tryptophan, which is then converted to serotonin—a chemical that sends a signal of fatigue to the brain when it is present in high quantities. Valine, however, competes with tryptophan and prevents it from entering the brain in such high quantities. This can be a great ratio for those looking to crunch out more reps without over-exhaustion.

BCAA 8:1:1

Some fitness and nutrition experts, claim that increasing the proportion of leucine as much as BCAA 8:1:1, or 8 grams per every 1 gram of isoleucine and valine, can help you maximize the benefits of BCAAS. One study found that increasing the leucine level to this degree can improve your body’s response to all the BCAAs. Because this essential amino acid is so important to muscle growth, many who want to maximize its effects choose this ratio.

The post BCAA Dosage appeared first on Supplement Science.

What are BCAA’s?

The three BCAA’s are leucine, isoleucine and valine. They are the building blocks of protein. They are also essential to human movement. The human body will not function if it does not have an adequate supply of BCAA’s.

Molecularly a BCAA is an proteinogenic amino acid that has aliphatic side-chains with a branch (a central carbon atom bound to three or more carbon atoms) (see here). Proteinogenic means “protein creating,” and muscle can not form or exist without protein.

What Do They Do?

BCAA’s help with energy production and fat loss, but their main function is to boost muscle growth. They have a significant anabolic effect on the process of protein metabolism. They increase the rate of protein synthesis, and decrease the rate of protein degradation in a resting human muscle (source), Basically, they help your muscles heal and grow.

BCAA’s can not be created by the human body. Therefore it is imperative to either…eat a LOT of protein, or supplement your diet with these amino acids.

If your aim is optimal health, fitness and performance…simply eating the “right foods” won’t be enough. You can’t consume all of the branched-chain amino acids you need with food alone. You need to supplement your diet with additional BCAA’s. That equates to finding the best BCAA supplements you can, which is why you are here.

Only The Best

Understanding the BCAA landscape can be tricky. There are huge marketing machines behind certain brands, so the most expensive brands are not always the best.

Your health, and your hard-earned results deserve the best. That’s why I did the research for you. I compiled a list of the Top 5 BCAA’s available for purchase today.

Top 5 Best BCAA Supplements

#1. Poloquin Group BCAA Excellence 2.0

I have always been a fan of Charles Poloquin’s supplements. His commitment to purity is beyond reproach. But if you are looking to save some coin, his stuff is not for you.

If you are looking for pharmaceutical grade quality, Poloquin BCAA Excellence 2.0 is what you want. This product is the highest quality BCAA on the market today.

• Buy from Amazon.com

#2 Bulk Supplements BCAA 2:1:1

Bulk Supplements Branched-Chain Amino Acids are my second choice. It is a close second though. Bulk Supplements puts out some of the highest caliber supplements available (at a grreat price too!). Poloquin’s products are the only ones that have a higher standard of production.

One thing I really like with Bulk Supplements BCAA’s is that you can choose to have your amino acids in either powder, gelatin or vegetarian capsule form. This gives you the flexibility of either mixing your BCAA’s in a liquid (of your choice), or popping a handful whenever you need some aminos.

• Buy from Amazon.com
• Buy from BulkSupplements.com

#3 MusclePharm BCAAs

MusclePharm is a relatively new supplement company. The thing I like about their products, is that they are tailored specifically to boost athletic performance. Their company slogan is “The Athlete’s Company” and they mean it!

The purity of their products is superior to almost any supplement on the market…except the first two mentioned here. They sponsor some of the most tested athletes in professional sports…so their products have to be pure.

• Buy from Amazon.com

#4 Universal Nutrition BCAA 2000

Universal first started making supplements back in 1977. They’ve been at this for awhile now.

They know what they are doing.

They’ve refined their research and production process thoroughly. That is why I listed Universal BCAA 2000 as the third choice here. A solid product with years of happy customers.

• Buy from Amazon.com
• Buy from IllPumpYouUp.com

#5 NOW Sports BCAA Powder

The story of a company is important. This is especially true for companies that make supplements. A lot of large companies get into the supplement business strictly to make a lot of FAST cash. They sacrifice quality for quantity, because they are only after the money.

They spend millions on marketing their product as “the best” every made. This is generally always a false claim. You see…a company that has “small business roots” is the exact opposite of the huge marketing machine mentality.

Over the decades, Now Foods has developed a superb reputation in the supplement business. They have achieved this by focusing on quality and excellence. So much so that their NOW Sports Branched-Chain Amino Acid Powder is one of the best BCAA supplements in the world.

All because way back in 1948, Paul Richard decided to focus on making products you could trust to put in your body.

• Buy from Amazon.com
• Buy from IllPumpYouUp.com

I hope this list helps guide you, as you navigate yourself to the best BCAA supplement! If you have any questions or comments feel free to put them in the comment section below…and I’ll help you anyway I can!

Thanks so much!

-Brent

The post Top 5 Best BCAA Supplements That You Need in Your Stack appeared first on Supplement Science.