Effective Dosage: There is currently no clinical evidence that Branched Chain Amino Acids are effective as a weight loss supplement at any dosage. BCAA's may enhance exercise, muscle endurance and post-exercise recovery.
The three branched chain amino acids (BCAA) are isoleucine, leucine and valine.
Although the general theory of central fatigue and BCAA supplementation is sound, the research findings have not all been positive. In general, however, acute BCAA supplementation (large doses of 10-20 grams consumed before or during exercise) has been shown to increase mental performance, improve cycling endurance, and reduce the time to complete a marathon. Chronic BCAA supplementation (10-20g/d for 2 weeks) has also been shown effective in improving time-trialing performance in trained cyclists.
There are, however, a number of studies in trained and untrained subjects that have shown no effect of BCAA supplements on exercise performance or mental performance – and in many of these studies, the bitter nature and large dose of BCAAs has led to a variety of gastrointestinal complaints. In some cases, the value of BCAA supplementation before and during exercise has been compared as roughly equivalent to carbohydrate supplementation during exercise (with similar magnitude of results because both delay fatigue to the same degree).
When it comes to the post-exercise use of BCAAs to enhance immune system repair of muscle and lung damage, the scientific evidence is a bit clearer. A number of studies have shown that BCAAs consumed following intense or exhaustive endurance exercise, result in reduced muscle soreness, fewer upper respiratory tract infections, better maintenance of hormone profile (primarily reduced cortisol, a stress hormone), and an overall elevated mood state (associated with higher energy levels and lower fatigue levels, which is indicative of fuller recovery).
In contrast to the large (10-20g) and poorly tolerated doses of BCAA used in studies of endurance enhancement, much lower doses (750-1500mg) of BCAA have been shown effective for enhancing post-exercise recovery (the ratio of leucine, valine, and isoleucine appears to be important to the recovery effects, with 3:1:1 demonstrating the greatest effects in studies of endurance athletes).
Isoleucine - This amino acid cannot be manufactured in the body, and needs to be supplied in the diet. Isoleucine, together with the other two branched-chain-amino-acids promote muscle recovery after physical exercise and on its own it is needed for the formation of hemoglobin as well as assisting with regulation of blood sugar levels as well as energy levels. It is also involved in blood-clot formation.
Leucine - This BCAA amino acid helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation. It can assist to prevent the breakdown of muscle proteins that sometimes occur after trauma or severe stress. It may also be beneficial for individuals with phenylketonuria - a condition in which the body cannot metabolize the amino acid phenylalanine.
Valine - This amino acid has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body. Since it is a branched-chain amino acid, it can be used as an energy source in the muscles, and in doing so preserves the use of glucose.
These statements about Branched Chain Amino Acids have not been evaluated by the Food and Drug Administration. Branched Chain Amino Acids is not intended to diagnose, treat, cure, or prevent any disease.
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