BCAA and muscle protein balance -
Are they good to use during resistance training? What about endurance sports? Endurance training: BCAAs are used to contribute to energy production during exercise especially if undertaken with low carbohydrate availability.
Consuming BCAAs prior to or during endurance exercise can therefore reduce muscle protein breakdown whilst also promoting muscle protein synthesis in the post-exercise recovery period. References Kephart, W.
Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists. Amino Acids , 48 3 , Pasiakos, S. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis.
The American Journal of Clinical Nutrition , 94 3 , MacLean, D. Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise.
American Journal of Physiology-Endocrinology And Metabolism, 6 , Wagenmakers, A. Carbohydrate supplementation, glycogen depletion, and amino acid metabolism during exercise. American Journal of Physiology-Endocrinology and Metabolism , 6 , Impey, S. Leucine-enriched protein feeding does not impair exercise-induced free fatty acid availability and lipid oxidation: beneficial implications for training in carbohydrate-restricted states.
Amino Acids , 47 2 , Witard, O. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.
The American Journal of Clinical Nutrition, 99 1 , Churchward-Venne, T. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial.
The American Journal of Clinical Nutrition , 99 2 , Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men.
The Journal of Physiology , 11 , Jafari, H. Effects of Branched-Chain Amino Acid Supplementation on Exercise Performance and Recovery in Highly Endurance-Trained Athletes. The FASEB Journal , 30 1 , This stimulation is often cited as the rationale for recommending BCAA supplements to those interested in "getting huge".
However, the stimulation of the mTOR pathway, in and of itself, is not the end-all-to-be-all for muscle growth. See an earlier blog on the limitations of relying on molecular data to make recommendations about nutrition. So, the question is, how effective is BCAA supplementation for stimulation of MPS so that muscle growth is enhanced?
Unfortunately, despite the potential for BCAA to enhance muscle hypertrophy and the available evidence from cell and animal studies, there is a distinct lack of convincing data from studies in healthy, young weight lifters.
The problem with BCAA supplements alone, i. without the other essential amino acids, is that all of the necessary building blocks to make new proteins are not available for maximal stimulation of MPS.
We recently demonstrated that post exercise MPS was increased with ingestion of BCAA 1 , but the stimulation was only about half of that measured following ingestion of intact whey protein, i. all of the essential amino acids. The explanation for this result is that the BCAA stimulate the system, but that there are insufficient EAA to supply the substrate to sustain MPS.
Thus, it can be said that BCAA stimulate MPS following resistance exercise, but the response is much better with ingestion of an intact protein that provides all the EAA necessary to sustain maximal MPS.
In addition to stimulation of MPS, BCAA supplements are touted as ergogenic agents for a number of other reasons. One prominent rationale for use of BCAA supplements is to alleviate muscle damage.
There is some evidence for this claim, including a study we published a few years ago 2 showing that BCAA supplementation reduced muscle soreness following damaging exercise.
However, there was no discernible impact on muscle function in that study. So, with a relatively modest decrease in muscle soreness and no impact on muscle function, it is not clear how practically useful BCAA supplements would be for recovery from intense, damaging exercise.
Moreover, other studies have not been able to demonstrate effectiveness of BCAA supplementation for reducing symptoms of muscle damage. So, at best we must consider the use of BCAA supplements to reduce muscle damage as equivocal.
In summary, overall, based on the available evidence, the best nutritional recommendation to optimize adaptations to training, including muscle hypertrophy and enhanced oxidative metabolism, would still be to eat sufficient high-quality protein that naturally includes BCAA, of course in the context of meals.
At present, we do not believe there is sufficient evidence to recommend BCAA supplements for enhancing muscle anabolism or alleviating muscle damage or, for that matter, for any other reason. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD.
Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. Jackman SR, Witard OC, Jeukendrup AE, Tipton KD.
Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Med Sci Sports Exerc. BCAA proteinsynthesis protein muscle resistancetraining strengthtraining.
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Over anc past few years branched-chain musdle acid Balabce supplements have become very Natural flavonoid sources sports nutrition products. Proponents of BCAA supplements claim many benefits related BCAA and muscle protein balance recovery BCAA and muscle protein balance intense proteein. These claims range from enhanced muscle protein synthesis MPS and decreased muscle protein breakdown MPB to protection of the immune system, increased fat oxidation and decreased muscle soreness, among many others. The physiological rationale for these claims, let alone robust evidence from well-controlled human studies, is often weak, if not completely lacking. In the infographic above the European Food Safety Authority EFSA verdict is listed with each of the claims.BCAA and muscle protein balance -
Animal proteins typically have a complete amino acid profile in which they contain all of the essential and non-essential amino acids, while plant proteins are often incomplete, in which they are missing at least one essential amino acid Whey protein has the highest BCAA content of any protein source which helps boost its popularity and efficacy as a protein supplement Muscle mass is predicated on the balance of muscle protein synthesis and protein breakdown Protein synthesis simply refers to the creation of new proteins that can help repair damaged proteins or proteins that can be used to support gains.
Growth can only occur during times of positive protein balance, in which protein synthesis is occurring at a greater rate than protein breakdown — kind of like a 2 steps forward, 1 step back situation.
Protein breakdown can still be beneficial, especially after exercise as this can represent the removal of damaged proteins following intense training Muscle protein synthesis ramps up following resistance training 34 , 36 and following consumption of protein-containing meals This is why both ingestion of food and stress by way of intense training can cause increases in muscle protein synthesis One of the more common complaints we saw about BCAAs is that many seem to think BCAAs will have no effect on muscle protein synthesis.
Is this really the case? Science has known since at least that BCAAs can influence both protein synthesis and protein breakdown 5.
BCAA ingestion alone can stimulate the mTORC signaling pathway that eventually leads to an increase in muscle protein synthesis It appears that leucine is the most important BCAA for this process, as leucine itself can act as a signal to initiate translation which ultimately leads to protein synthesis We see the importance of leucine when comparing different sources or intakes of protein.
Whatever source can provide that amount the fastest will more than likely be the most effective at promoting muscle growth 4. In addition, one can simply equate plant protein sources with animal protein sources by consuming a greater amount of plant protein.
This equalizes the leucine content between proteins which also equalizes the muscle protein synthesis response 19 , Now, it is worth noting that, while leucine seems to get all of the glory when it comes to protein synthesis, both isoleucine and valine can also play a role.
Consuming leucine by itself may not activate some of these key signals as much as taking all 3 BCAAs together 23 , Leucine is still more than likely the most important BCAA when concerning protein synthesis, but taking BCAAs all together appears to be more effective than just leucine by itself.
Ultimately, BCAAs alone can absolutely increase muscle protein synthesis 17 and are a critical component of protein intake when considering the effect a protein source can have on gains So with all of this information, what do BCAAs help with when concerning training?
Seeing as how BCAAs can reduce protein breakdown, several studies have found that BCAAs can help reduce soreness following a workout and can accelerate the recovery process 9 , 15 , 16 , 30 , BCAAs, especially leucine, may also promote satellite cell activation when taken in accordance with a hardcore training program Satellite cell activation can promote gains through a unique pathway which is outside the scope of this article — you can learn more about it in our Muscle Memory article here.
Leucine specifically can be converted to ketoisocaproate KIC and is oxidized in the TCA cycle to provide energy. Increasing intracellular KIC levels can also promote oxidation of isoleucine and valine by way of activating a specific enzyme that breaks down these amino acids to further provide energy 1 , The strong influence that BCAAs have on muscle protein synthesis and protein breakdown has actually led to investigations seeking their effectiveness on Duchenne Muscular Dystrophy 8.
Duchenne Muscular Dystrophy is a disease characterized by muscular wasting and body fat accumulation — both variables that BCAA ingestion can benefit as various other hormonal anabolic medications may still have negative impacts on body composition 8.
Why is there still hate? While BCAAs do promote protein synthesis, the protein synthesis response is always going to be limited by the amount of total amino acids you have available in your blood The easiest way to think of this is to imagine a construction site for a house. Having just the BCAAs present means you have the key materials to build, like concrete for a foundation, beams for a structure, etc.
However, you need more total amino acids for things like bricks, insulation materials, or plumbing. BCAAs are a great start, but their efficacy can be limited by total amino acid availability.
The flip side of this scenario can also be seen when essential amino acids EAAs are taken without leucine. You can still get a small increase in protein synthesis, but with leucine is added back in, that increase is much greater Leucine could almost be seen as the foreman for the construction site.
For further proof, several studies have shown that adding additional amino acids to a leucine or BCAA dose can increase the protein synthesis response 3 , In addition, a study comparing a 25g dose of whey protein to a 6.
This particular study really underscores the importance of total amino acids when considering muscle protein synthesis spikes. So the above is more than likely one reason why people hate on BCAAs. What about the people who say BCAA intake is pointless in a high protein diet?
Matsumoto K, Koba T, Hamada K, Sakurai M, Higuchi T, Miyata H: Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program.
Coombes JS, McNaughton LR: Effects of branched-chain amino acid supplementation on serum creatine kinase and lactate dehydrogenase after prolonged exercise. Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM: Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise.
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Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari K: Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.
Borsheim E, Cree MG, Tipton KD, Elliott TA, Aarsland A, Wolfe RR: Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise.
Stock MS, Young JC, Golding LA, Kruskall LJ, Tandy RD, Conway-Klaassen JM, Beck TW: The effects of adding leucine to pre and postexercise carbohydrate beverages on acute muscle recovery from resistance training.
J Strength Cond Res. Sharp CP, Pearson DR: Amino acid supplements and recovery from high-intensity resistance training. van Someren KA, Edwards AJ, Howatson G: Supplementation with beta-hydroxy-beta-methylbutyrate hmb and alpha-ketoisocaproic acid kic reduces signs and symptoms of exercise-induced muscle damage in man.
Blomstrand E, Andersson S, Hassmen P, Ekblom B, Newsholme EA: Effect of branched-chain amino acid and carbohydrate supplementation on the exercise-induced change in plasma and muscle concentration of amino acids in human subjects.
Acta Physiol Scand. Goodall S, Howatson G: The effects of multiple cold water immersions on indices of muscle damage. Journal of Sports Science and Medicine. PubMed Central PubMed Google Scholar.
Miyama M, Nosaka K: Influence of surface on muscle damage and soreness induced by consecutive drop jumps. PubMed Google Scholar. Howatson G, van Someren KA: Evidence of a contralateral repeated bout effect after maximal eccentric contractions.
Eur J Appl Physiol. Byrne C, Eston R: The effect of exercise-induced muscle damage on isometric and dynamic knee extensor strength and vertical jump performance. J Sports Sci. McHugh MP: Recent advances in the understanding of the repeated bout effect: the protective effect against muscle damage from a single bout of eccentric exercise.
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J Nutr Sci Vitaminol. Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, Mawatari K: Nutraceutical effects of branched-chain amino acids on skeletal muscle.
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Appl Physiol Nutr Metab. Shimomura Y, Murakami T, Nakai N, Nagasaki M, Obayashi M, Li Z, Xu M, Sato Y, Kato T, Shimomura N, Fujitsuka N, Tanaka K, Sato M: Suppression of glycogen consumption during acute exercise by dietary branched-chain amino acids in rats.
Download references. School of Life Sciences, Northumbria University, Newcastle upon Tyne, UK. School of Environmental Sciences and Development, Northwest University, Potchefstroom, South Africa. You can also search for this author in PubMed Google Scholar. Correspondence to Glyn Howatson.
GH, as the principal investigator, contributed to conception and design of the experiment, data collection and analysis, data interpretation, manuscript draft and the editorial process. MH, as a post-graduate student, was responsible for conception, participant recruitment, data collection, initial data analysis, interpretation and initial drafting of the manuscript.
SG contributed to data interpretation, data presentation and manuscript drafting and editing. JT, PGB, DNF contributed to data analysis, data interpretation and manuscript editing.
All authors approved the final version of the manuscript. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Howatson, G. et al. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study.
J Int Soc Sports Nutr 9 , 20 Download citation. Received : 09 February Accepted : 08 May Published : 08 May Anyone you share the following link with will be able to read this content:.
Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Abstract Background It is well documented that exercise-induced muscle damage EIMD decreases muscle function and causes soreness and discomfort.
Results A significant time effect was seen for all variables. Conclusion The present study has shown that BCAA administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistance-trained males. Figure 1. Full size image.
Figure 2. Figure 3. Figure 4. Discussion The initial aim of the present study was to examine the effects of BCAA supplementation on indices of muscle damage in resistance-trained volunteers.
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Meanwhile, other research suggests that it may actually be related to the connective tissue associated with the muscle rather than the actual muscle itself 8. BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS. Several studies show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage 9 , In one study, people who supplemented with BCAAs before a squat exercise experienced reduced DOMS and muscle fatigue compared to the placebo group Therefore, supplementing with BCAAs, especially before exercise, may speed up recovery time Just as BCAAs may help decrease muscle soreness from exercise, they may also help reduce exercise-induced fatigue.
Everyone experiences fatigue and exhaustion from exercise at some point. How quickly you tire depends on several factors, including exercise intensity and duration, environmental conditions, and your nutrition and fitness level Your muscles use BCAAs during exercise, causing levels in your blood to decrease.
When blood levels of BCAAs decline, levels of the essential amino acid tryptophan in your brain increase In your brain, tryptophan is converted to serotonin , a brain chemical that is thought to contribute to the development of fatigue during exercise 14 , In two studies, participants who supplemented with BCAAs experienced a reduction in central fatigue, resulting in improved athletic performance 16 , BCAAs can alter levels of certain chemicals in the brain, such as serotonin, which may be useful in decreasing exercise-induced fatigue.
Muscle proteins are constantly broken down and rebuilt synthesized. The balance between muscle protein breakdown and synthesis determines the amount of protein in muscle Muscle wasting is a sign of malnutrition and occurs with chronic infections, cancer, periods of fasting , and as a natural part of the aging process 19 , Several studies support the use of BCAA supplements for inhibiting muscle protein breakdown.
This may improve health outcomes and quality of living in certain populations, such as older adults and those with conditions like cancer 23 , Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting.
BCAAs may offer health benefits for people with cirrhosis, a chronic disease in which the liver does not function properly. While certain sugars and antibiotics are the mainstays of treatment for hepatic encephalopathy, BCAAs may also benefit people with this condition One review of 16 studies including people with hepatic encephalopathy found that taking BCAA supplements had a beneficial effect on the symptoms and signs of the disease, but had no effect on mortality Liver cirrhosis is also a major risk factor for the development of hepatocellular carcinoma, the most common form of liver cancer, for which BCAA supplements may also be useful 28 , 29 , Several older studies have shown that taking BCAA supplements may offer protection against liver cancer in people with liver cirrhosis 31 , As such, scientific authorities recommend these supplements as a nutritional intervention for liver disease to prevent complications BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer.
BCAAs are found in foods and whole protein supplements. Getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids.
Fortunately, BCAAs are available in a variety of food sources. This makes BCAA supplements unnecessary for most, especially if you consume enough protein in your diet already Consuming protein-rich foods will also provide you with other important nutrients that BCAA supplements lack. The best food sources of BCAAs include 35 , 36 , 37 , 38 , 39 , 40 , 41 , 42 , 43 , 44 :.
Many protein-rich foods contain high amounts of BCAAs.
Metrics ad. Sciatica pain relief amino acids CBAA valine, leucine, and isoleucine are essential amino acids with protein anabolic properties, valance have Sciatica pain relief studied in a number Entice your palate with thirst satisfaction muscle wasting disorders for more musclee 50 protfin. However, until today, there is no consensus regarding their therapeutic effectiveness. In the article is demonstrated that the crucial roles in BCAA metabolism play: i skeletal muscle as the initial site of BCAA catabolism accompanied with the release of alanine and glutamine to the blood; ii activity of branched-chain keto acid dehydrogenase BCKD ; and iii amination of branched-chain keto acids BCKAs to BCAAs. Enhanced consumption of BCAA for ammonia detoxification to glutamine in muscles is the cause of decreased BCAA levels in liver cirrhosis and urea cycle disorders.
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