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About BCAA

The official BCAA definition includes any amino acid with a chain that branches off to one side, called “Branched-Chain Amino Acids”. This includes three of eight essential amino acids in adults: leucine, isoleucine and valine. An amino acid considered “essential” means that our bodies cannot produce it independently and must be obtained in sufficient quantities through the diet.

Branched-chain amino acids are three amino acids that are not degraded in the liver but in the muscles and this is why they could have a role in the energy produced during exercise. Branched-chain amino acids are estimated to make up 35 % of muscle protein. BCAAs generally promote protein synthesis and regulation of proteins, intercellular communication, synthesis of neurotransmitters, immune function and glucose metabolism.

Studies show that BCAAs have several effects. They can reduce protein breakdown during exercise, reduce muscle damage to sidestep soreness and speed up muscle recovery. They are crucial for the formation of new muscle and for the retention of existing muscle tissue. However, it is important to note that having all the essential amino acids to optimize muscle tissue synthesis is essential. As a result, branched-chain amino acids might limit perceptions of fatigue during prolonged physical efforts.

Biostarks reference ranges for BCAA

  • Branched-chain amino acids (BCAA) (BCAA-S): 270-700 umol/L

Scientific references:

  • Nie, C., He, T., Zhang, W., Zhang, G., & Ma, X. (2018). Branched chain amino acids: beyond nutrition metabolism. International journal of molecular sciences, 19(4), 954.
  • Monirujjaman, M. & Ferdouse, A. (2014). Metabolic and physiological roles of branched-chain amino acids. Advances in Molecular Biology 2014: 364976.
  • Fouré, A. & Bendahan, D. (2017). Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients 9 (10): 1047.
  • Yoon M. (2016). The Emerging Role of Branched-Chain Amino Acids in Insulin Resistance and Metabolism. Nutrients 8 (7): 405.
  • Lynch, C. & Adams, S. (2014). Branched-chain amino acids in metabolic signalling and insulin resistance. Nature Reviews Endocrinology 10 (12): 723–736.
  • Norton, L. & Layman, D. (2006). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of Nutrition 136 (2): 533S–537S.