Branch Chain Amino Acids (BCAAs) Benefits

Kenny R. Wells

Professor Bowman

SNT 161

April 1, 2019
 Branch chain amino acids (BCAAs) are the building blocks of protein that we consume in

order to get proper nutrition. Branch chain amino acids (BCAAs) are a group of three essential

amino acids: leucine, isoleucine and valine. Branch chain amino acids (BCAAs) serve a lot of

roles in sports nutrition and can benefit people who consume BCAAs. These amino acids are

primarily known for their role in building muscle and strength. They also serve as a valuable

building block for muscle tissue growth and repair. Many athletes take these to promote recovery

after exercise. Branch chain amino acids (BCAAs) prevent fatigue in athletes. They are

important as energy transporters to the muscles in the body. This allows an athlete to get more

output in their exercises that they set to achieve. Another thing that Branch chain amino acids

(BCAAs) are known for is playing a key role in human metabolism. There are many things that

people benefit from when consuming Branch chain amino acids (BCAAs).

There are many types of Amino Acids that someone can buy. BCAAs supplements are

available in a capsule/ pill or a powder form. The powder forms come in many flavors to choose

from. An average container of30 servings of BCAAs cost about $20 depending on the brand that

is selected. Branch chain amino acids (BCAAs) are not just consumed into the body just by

supplementations. BCAAs are found naturally in proteins and foods. Some examples of foods

that contain branch chain amino acids in it are: whey or casein protein shakes, soy, fish, chicken,

beef, eggs, baked beans, brown rice, whole wheat, almonds, lima beans, seeds, cashews, corn,

etc. All these foods are very affordable and all contain branch chain amino acids (BCAAs).

BCAAs do not need to come in a supplementation form if one consumes the proper amount in

his/her normal diet.

Getting proper amount of BCAAs may also help with weight loss and reduce fatigue after

exercise. There are multiple benefits to taking BCAAs supplements and eating foods high in

BCAAs.

There has been multiple research studies on the effects and benefits of Branch chain

amino acids (BCAAs). The Department of Physical Education, Chonnam National University,

Gwangju, Korea and The Department of Sports Leisure, Nambu University, Gwangju, Korea did

a research project on branch chain amino acids (BCAAs). The Research was on the effect of

BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and

energy metabolism substances.

The Department of Physical Education, Chonnam National University, Gwangju, Korea

is a University that strive to students seek to improve quality of life, to develop physical strength,

and promote health, steadiness of emotion, and socialization. The department seeks a successful

development of physical education and sports culture at the same time. The Department of

Sports Leisure, Nambu University, Gwangju, Korea is a university that strives to improve the

quality of life. Both of these Universities were credible resources for this experiment. Both of the

universities paid for the study that was being done. The research was done in 2013 and has been

peer reviewed.

In this study, 30 male subjects were primarily selected from student volunteers attending

J University. All the 30 participants had to go through physical exams to determine whether they

were fit for the experiment. All students who were found with muscle enhancers or diseases were
excluded from the experiment. The subjects had to be all natural. The subjects were all about the

same height and weight and body type. After all the pre assessment was done 13 were randomly

assigned to the BCAA intake group and the others were assigned to the placebo group. In this

study, the subjects rode on a stationed bicycle and started gradual maximum exercise after

having taken BCAAs, which was dissolved in bottled water, and having the placebos just drink

water. Dependent variables were measured five times; before ingesting BCAAs and placebos; 10

minutes before exercise; 30 minutes into exercise; immediately after exercise; 30 minutes after

exercise. Then the impact of the variables, which are related to fatigue substances, muscle

damage substances, and energy metabolism substances, was analyzed. All of the research was

directed at the same time every day in order to minimize the effects of variables including the

experimental time, conditions, and the subjects’ circadian rhythm.

After the experiment was done the placebo group showed higher levels of serotonin and

lower levels of ammonia and lactate than the BCAA intake group when it came to fatigue

substances. When it came to muscle fatigue substances, the placebo group showed higher levels

of CK and LDH at all test times than the BCAA intake group. When it came to energy

metabolism substances, the placebo group showed higher level of glucose than the BCAA intake

group. In regard to the correlation between fatigue substances, muscle damage substances and

energy metabolism substances, the BCAA intake group showed a strong positive relationship

with LDH and ammonia. It is assumed that an intake of the BCAA can lower the concentration

of serotonin, a central fatigue substance, during endurance exercise, which subsequently can

reduce the concentrations of muscle damage substances such as CK and LDH and enhance

exercise performance.
 The objective of another research project that involved BCAAs, was to determine

whether Traumatic Brain Injury patients have lower levels of endogenous BCAAs postinjury and

to evaluate whether post-TBI BCAA supplementation improves clinical outcome. The research

of this article is fairly new only being one year old and has not been reviewed by any significant

peers.

The Toronto Rehabilitation Institute, University Health Network did a systematic review

on Branched chain Amino acids and Traumatic Brain injuries. Toronto Rehabilitation Institute,

University Health Network, Toronto, Ontario, Canada. Toronto Rehabilitation Institute,

Neuroscience Program of Keenan Research Centre for Biomedical Science at St Michael's

Hospital, St Michael's Hospital, Toronto, Ontario, Canada; and David L. MacIntosh Sport

Medicine Clinic, Faculty of Kinesiology & Physical Education, University of Toronto, Toronto,

Ontario, Canada are all the researchers for this study. All of these institutions and Universities

are creatable institutions.

The research was done on both animals and humans. In the research there was eleven

studies that were identified. Three of the examined the effects of Traumatic Brain Injury on

endogenous BCAA levels and consistency reported that BCAA concentrations were depressed

postinjury. The remaining eight studies identified a positive effect of the BCAA on a Traumatic

Brain Injury. Three of the eleven subjects that were studied were animals and they experienced

in the mild-to-moderate Traumatic Brain Injury they all had positive results from the BCAA. The

other five of the eleven that had positive results. The human trials primarily in patients with
severe Traumatic brain injuries. The data found that the BCAA improved the Traumatic Brain

Injuries. In the future the research will be done on milder brain injuries.

Graduate Institute of Sport Coaching Science, Department of Physical Education,

National Taiwan University of Sport, Department of Combat Sport, National Taiwan University

of Sport, and the Sport Science Research Center, National Taiwan University of Sport all did a

research on the effects of BCAAs. They tested if Branched-chain amino acids, arginine,

citrulline alleviate central fatigue after 3 simulated matches in taekwondo athletes: a randomized

controlled trial.

In this research 12 male taekwondo athletes performed two trials containing three

simulated matches each. Each match contained three 2-min rounds of high-intensity intermittent

exercise. After the end of the second match two different supplementations were given to the

athletes. In the AA trial, the subjects ingested 0.17 g/kg BCAA, 0.05 g/kg arginine and 0.05 g/kg

citrulline, while placebo was consumed in the PL trial. This study, suggested that the combined

supplementation of BCAA, arginine, and citrulline could lessen the exercise-induced central

fatigue in elite athletes. The improvements BCAAs can carry significant benefit in many sports.

Branch Chain amino acids (BCAAs) are in all types of foods and in supplementation

form. They are very beneficial to athletes who are putting a lot of fatigue on their bodies. Many

studies have shown that BCAAs are good and can help athletes compete better.
 Chen, I. F., Wu, H. J., Chen, C. Y., Chou, K. M., & Chang, C. K. (2016). Branched-chain

amino acids, arginine, citrulline alleviate central fatigue after 3 simulated matches in taekwondo

athletes: a randomized controlled trial. Journal of the International Society of Sports

Nutrition, 13, 28. doi:10.1186/s12970-016-0140-0

Kim, D. H., Kim, S. H., Jeong, W. S., & Lee, H. Y. (2013). Effect of BCAA intake during

endurance exercises on fatigue substances, muscle damage substances, and energy metabolism

substances. Journal of exercise nutrition & biochemistry, 17(4), 169–180.

doi:10.5717/jenb.2013.17.4.169

Sharma, B., Lawrence, D. W., & Hutchison, M. G. (2018, January 01). Branched Chain Amino

Acids (BCAAs) and Traumatic Brain Injury: A Systematic Review. Retrieved from

https://insights.ovid.com/pubmed?pmid=28060208