Branched-chain amino acids, or commonly known as “BCAAs,” are composed of three amino acids: leucine, isoleucine, and valine. These three are essential, meaning the body cannot produce them on its own.
What are they for?
There are different applications of branched-chain amino acids in sports; generally, they are used for:
- Muscle mass increase: consuming BCAAs before exercise helps increase the synthesis of growth hormone and testosterone, thus achieving an increase in muscle development.
- Reduction of fatigue during exercise: combining small amounts of BCAAs with carbohydrate solutions during exercise is a strategy to reduce the sensation of nervous system fatigue.
- Promote recovery: BCAAs intake accelerates the recovery of muscle tissue and glycogen stores after intense physical exercise in both endurance and strength sports.
- Immune system protection: long-duration physical exercise and overtraining can cause a decrease in plasma glutamine, which can affect the immune system. Supplementation with BCAAs has been shown to increase endogenous glutamine synthesis, improving immune system response.
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