Strength athletes have been using BCAAs during their workouts for decades.
BCAAs are believed to inhibit the breakdown of muscle tissue, and this is not just a figment of the imagination of supplements makers. Sports scientists at the Astrand Laboratory in Sweden published the results of a study that confirms this in the American Journal of Physiology – Endocrinology and Metabolism. BCAAs As their name suggests, BCAAs, or branched-chain amino acids, are amino acids with a branched side chain. The side chain makes the job of the enzymes in muscle cells, converting amino acids into energy during intensive exertion, easier. That's why your muscle cells are happy to convert BCAAs into energy during an intensive training session, and that's why athletes are fond of BCAA supplements. The more BCAAs you have in your muscles, the slower your muscle cells break down muscle fibre. The anabolic stimulus from your training remains the same, but you experience less muscle breakdown, so you build up more muscle mass. Actually, this isn't the whole story, as BCAAs have other effects too. Leucine is an anabolic stimulant for muscle cells, leucine and isoleucine stimulate fat burning in muscle cells, and isoleucine boosts the muscle cells' glucose uptake. [J Nutr. 2005 Sep;135(9):2103-8.] But the emphasis in this new Swedish study is on the anticatabolic effect of BCAAs.
The Effects of Branched Chain Amino Acids On Muscle Protein Synthesis Muscle Protein Breakdown and Associated Molecular Signalling Responses in Humans An Update