BCAA – are they worth it?

BCAA, what are they and are they worth the money? 

BCAA is a popular phrase thrown around in the health & fitness industry BUT are they worth all the hype they are made out to be?

What are BCAA’s?

BCAA stands for Branched-Chain Amino Acids.

In simple terms, they’re like building blocks for your muscles.

There are three main BCAAs:

• leucine
• isoleucine
• valine

How are BCAA’s made?

There are two main ways BCAA (branched-chain amino acids) are produced:

• Fermentation: This is the most common method today. It uses friendly bacteria like Bacillus subtilis or Corynebacterium glutamicum to break down sugars from plant sources (like corn or soybeans) into individual amino acids, including BCAAs.
• Hydrolysis: This method extracts BCAAs from protein sources like human hair or animal products (common sources being feathers, fur & pig skin). This method is less common due to concerns about the source and potential contamination.

After either process, the BCAA mixture is purified, concentrated, and tested for quality before being sold as a powder or liquid supplement.

There are also new developments in plant-based BCAA production that use fermentation with sunflower seeds. This method offers a sustainable and vegan alternative to traditional BCAA sources.

What is the difference between BCAA and essential amino acids (EAA)

The key difference between BCAA and essential amino acids (EAAs) is that BCAA is a smaller group within the category of EAAs. Here’s a breakdown:

• Essential Amino Acids (EAAs):
• There are nine EAAs in total.
• Your body can’t produce them and needs them from your diet for various functions like building tissues, hormones, and enzymes.
• Examples include leucine (one of the BCAAs), lysine, and phenylalanine.
• Branched-Chain Amino Acids (BCAAs):
• There are only three BCAAs: leucine, isoleucine, and valine.
• They are all essential amino acids, meaning they fall under the umbrella of EAAs.
• BCAAs have a specific branched chemical structure and are known for their role in muscle building and recovery.

Here’s an analogy: Think of EAAs as a complete toolbox with nine essential tools. BCAA would be a smaller sub-set of three specialized tools within that toolbox, particularly useful for building and repairing things (like muscles).

What are natural sources of BCAA’s?

You can get branched-chain amino acids from the following foods: animals products like beef, chicken, fish, dairy and eggs HOWEVER plants ALSO provide BCAA like soy and Hemp.

Hemp protein is one of the a superior source of BCAA’s compared to Soy as soy is often (not all the time) highly genetically modified.

What are the benefits of BCAA?

(The following may be assisted with BCAA’s)

• Muscle Growth: BCAAs, especially leucine, are essential for stimulating muscle protein synthesis, which helps your muscles grow and repair themselves after exercise.

• Reduced Muscle Soreness: BCAAs can help reduce exercise-induced muscle soreness (DOMS) by decreasing muscle breakdown and inflammation.

• Improved Exercise Performance: BCAAs may help you exercise for longer and at a higher intensity by delaying fatigue. They do this by competing with tryptophan, an amino acid that can make you feel tired, for entry into the brain.

•  Prevents Muscle Wasting: BCAAs can help prevent muscle wasting in people with certain medical conditions, such as cancer or other dreaded disease like diabetes. It is also beneficial to older people who are losing muscle mass and strength .

• Aids in Weight Loss: BCAAs can help you lose weight by promoting muscle growth and metabolism. Muscle burns more calories than fat, so having more muscle can help you burn more calories at rest.

• Improves Liver Health: BCAAs may help to improve liver function in people with liver disease, HOWEVER the source of the BCAA is very important then.

BCAA – are they worth it?

As an artificial extraction powder, not necessarily, especially if your diet is on point and you are getting adequate protein intake. 

It’s an expensive supplement that the body will “excrete” (aka pee out) if it doesn’t need it.

When you consume more protein than your body needs for immediate repairs or building muscle, it breaks down the extra amino acids (protein building blocks) into ammonia. This ammonia gets flushed out of the body via the kidneys as urine.

If you are an athlete that requires a higher volume of protein compared to a healthy average adult, BCAA supplement may be worth it and beneficial to your performance.

When it comes to BCAA in its natural state, then yes, it is worth it and essential as it forms part of the Essential amino acids our bodies need.

Is Natural BCAA source better than artificial BCAA source?

There’s an argument to be made for natural BCAA sources being more effective than supplements, but the evidence is mixed. Here’s a breakdown of the points for each side:

Natural Sources (Pros):

• Synergy: Natural protein sources like meat, eggs, and dairy contain a complete range of amino acids, including BCAAs. This creates a synergistic effect where all the amino acids work together for optimal protein utilization. Supplements might not offer the same balance.
• Better Absorption: Some argue that BCAAs from food are more readily absorbed by the body compared to supplements. This is because digestion breaks down protein into its component amino acids, potentially making them more bioavailable.
• Additional Nutrients: Food sources often come with additional beneficial nutrients like vitamins, minerals, fiber and healthy fats that can further support muscle health and overall well-being. Artificial BCAA Supplements lack these extras.

Artificial Powders/Tablets (Cons):

• Isolated: Supplements isolate just the BCAAs, potentially throwing off the natural balance of amino acids in the body. This might be less efficient for muscle building compared to a complete protein source.
• Other ingredients that get added that are artificial & highly processed, and many times, not an advantage to the body.
• Potential Contaminants (especially if you are looking for a vegan option): Depending on the production method, some BCAA supplements might have trace amounts of contaminants from the source material (hair, feathers) used in hydrolysis.
• Dosage Control: While convenient, supplements require careful dosage control. Getting too much of one BCAA (especially leucine) can disrupt the balance of the other two, potentially negating the benefits. Food sources offer a more natural intake level.

DO I need to take BCAA’s?

Consider the following.

• Overall Diet: If you have a well-balanced diet rich in protein, you likely get enough BCAAs naturally and might not need supplements.
• Activity Level: Highly active individuals or athletes with intense training schedules might benefit from the concentrated boost of BCAAs from supplements.
• Source Matters: If you are choosing an artificial BCAA, look for fermented BCAA sources (corn, soy) or plant-based alternatives (sunflower seeds) to avoid potential contamination concerns. HOWEVER these could be sourced from GMO FREE plants (btw, animals eat high quantities of GMO corn and soy so that source is just as contaminated)….and that is why we recommend Hemp.
• Safe, effective, COMPLETE protein with ALL essential amino acids, zero inflammatory properties (which animal based has), high in anti oxidants (which animal based does not have)
• Its GMO free and packed with additional nutritional benefits that will boost body performance and muscle growth even more!

Here are 3 of our TOP products that are high in BCAA and contain all EAA (essential amino acids) 

Is BCAA the same as Creatine?

No, creatine is a molecule found in muscle cells that helps produce energy (ATP) during short, intense bursts of exercise.

Creatine is used to help increase muscle strength, power, and performance in activities like weightlifting, sprinting, and HIIT workouts.

It is produced naturally in the body and found in small amounts in meat and fish. It is also available as supplements.

HOWEVER, word of warning, creatine supplements should NOT be taken in people with kidney disease, high blood pressure, or liver disease should not take creatine.

IS it safe to take BCAA’s?

Yes, however, like with creatine, if someone is suffering from kidney disease, high blood pressure, or liver disease they should avoid taking BCAA supplements or any high animal protein diet.