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Nov 02 2020
Your Modern Guide to BCAAs
What are Branched-chain Amino Acids (BCAAs)?
Branched-chain Amino Acids or BCAAs are small, individual units that become "chained" together and that sometimes have side chains that "branch off". These Amino Units come together to form various chains that eventually create Proteins.
There are many Amino Acids, but there are only 3 BCAAs - Leucine, Valine and Isoleucine.
BCAAs are Essential Amino Acids (EAAs)
All BCAAs are Essential Amino Acids or EAAs, but not all EAAs are BCAAs. There are 9 EAAs and 3 of these Amino Acids are BCAAs:
- Leucine
- Valine
- Isoleucine
Leucine
What Makes EAAs and BCAAs Essential Amino Acids
EAAs and, therefore, BCAAs are considered "Essential" because your body can't make enough of them to meet its demand or it can't make them on its own at all.
Due to your body's inability to make EAAs and BCAAs on its own, you'll have to make sure to consume enough EAAs and BCAAs to achieve your intake goals.
How do BCAAs Work?
Taking a Leucine Heavy BCAA Supplement can
Leucine, the "Star Amino", is by far the most important BCAA for Stimulating Muscle Growth.
Valine
- Increase Protein Synthesis
- Decrease Muscle Breakdown
- Lessen Exercise Induced
Delayed Onset Muscle Soreness (DOMS) [1-5]
BCAAs Build Muscle
BCAAs and especially Leucine are important for Stimulating Muscle Growth.
Leucine is most responsible for activating a complex process called mTOR, a process that increases protein synthesis and muscle tissue growth.*[6]
Where do BCAAs Come From and How do They Work?
BCAAs can be found in many foods and it's not too hard to get a lot of BCAAs from your food.
However, food has to be broken down in the gut then make its way through the liver in a time consuming process that's not terribly helpful when you're trying to Fuel Your Workout Now!
Direct Supplementation of individual BCAAs through a High Quality, Leucine Rich BCAA Powder Drink Mix allows these three EAAs to be quickly absorbed by bypassing both the gut and the liver
Leucine
Faster absorption and availability of Amino Acids floods the muscles with the BCAAs You Need When You Need Them!
What's Behind the Best BCAA Ratio?
We already know that Leucine is the Star, but supplementing with just Leucine can lead to a BCAA imbalance that doesn't maximize results making it important to supplement with all 3 BCAAs. [4]
If Leucine is the most important BCAA, but you need to supplement with all 3 BCAAs to Maximize Results, don't you want to get a High BCAA Ratio of Leucine:Valine:Isoleucine?
For the Best BCAA, look for a BCAA Ratio that includes all three BCAAs, but that is high in leucine, like the 8 1 1 BCAA Ratio found in Modern Sports Nutrition's Modern BCAA+!
Modern Sports Nutrition's Modern BCAA Contains:
- 15 Huge Grams of Amino Acids
- Legendary 8:1:1 BCAA Ratio
- Zero Carbohydrates
- Sugar Free
- No Artificial Colors
Learn More about Modern BCAA+ HERE!
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References
1. MacLean, D. A., Graham, T. E., & Saltin, B. (1994). Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. American Journal of Physiology-Endocrinology and Metabolism, 267(6), E1010-E1022.
2. Layman, D. K. (2003). The role of leucine in weight loss diets and glucose homeostasis. The Journal of Nutrition, 133(1), 261S-267S.
3. Blomstrand, E., Hassmén, P., Ek, S., Ekblom, B., & Newsholme, E. A. (1997). Influence of ingesting a solution of branched‐chain amino acids on perceived exertion during exercise. Acta Physiologica, 159(1), 41-49.
4. Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of Nutrition, 134(6), 1583S-1587S.
6. Holeček, M. (2002). Relation between glutamine, branched-chain amino acids, and protein metabolism. Nutrition, 18(2), 130-133.
7. Wang, X., & Proud, C. G. (2006). The mTOR pathway in the control of protein synthesis. Physiology, 21(5), 362-369.