480g

BCAA Information

What are they?
The branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine. BCAAs are considered essential amino acids because human beings cannot survive unless these amino acids are present in the diet.

BCAAs are needed for the maintenance of muscle tissue and appear to preserve muscle stores of glycogen (a storage form of carbohydrate that can be converted into energy). BCAAs also help prevent muscle protein breakdown during exercise.

Where are they found?
Dairy products and red meat contain the greatest amounts of BCAAs, although they are present in all protein-containing foods. Whey protein and egg protein supplements are other sources of BCAAs. BCAA supplements provide the amino acids leucine, isoleucine, and valine.

How much is usually taken?
Most diets provide an adequate amount of BCAAs for most people, which is about 25–65 mg per 2.2 pounds of body weight. Athletes involved in intense training often take 5 grams of leucine, 4 grams of valine, and 2 grams of isoleucine per day to prevent muscle loss and increase muscle gain.

Are there any side effects or interactions?
Side effects have not been reported with the use of BCAAs. Until more research is conducted, people with ALS (amyotrophic lateral sclerosis) should avoid taking supplemental BCAAs. In one study, supplementation with a large amount of BCAAs (60 grams) caused alterations in the blood levels of tryptophan, phenylalanine, and tyrosine. The changes in the blood levels of these amino acids could, in theory, cause depression in susceptible individuals. Until more is known, individuals with a history of depression should consult a doctor before supplementing with BCAAs. People with kidney or liver disease should not consume high amounts of amino acids without consulting their doctor.

At the time of writing, there were no well-known drug interactions with branched-chain amino acids.

 

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