Branch Chain Amino Acids (BCAAs) are very popular within the fitness industry. They are often taken as a standalone product, whilst they are also a key ingredient in many pre-workouts formulas.

BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible.

When you are cutting calories, your body will be in a catabolic state. This means that your body will be breaking down tissue (fat, some muscle etc.) rather than making it (which is known as being anabolic.)

Muscle loss will occur when cutting since your body opts to use the amino acids which would have otherwise been utilised for protein synthesis (to build muscle) as an energy source.

To build muscle, your body’s rate of protein synthesis must be greater than the rate of protein breakdown. When it is the other way round, muscle loss occurs, and when they are equal your muscle mass remains the same.

So how do we get around this?…

✓ BCAAs increase the rate of protein synthesis

BCAAs (such as leucine) stimulate protein synthesis more so than regular dietary protein because they have already been broken down into the necessary amino acids that your body requires to carry out the reaction. Therefore the rate of protein synthesis increases, in addition to the amount of protein synthesis any one particular cell can carry out. This is a prominent explanation for how BCAAs can help maximise muscle recovery. Muscle repair = more muscle growth!

✓ BCAAs reduce the amount of protein breakdown

This occurs by reducing the number of bases that are released which signal to break down protein. If you consider this in addition to our previous point, and the general formula for building muscle, it is easier to understand how BCAAs increase protein synthesis and reduce protein breakdown, which in turn leads to more muscle being built.

BCAA powder can be taken in 10g dosages, 2-4 times daily, whenever needed! Consume pre-workout, during training, post-workout or during the day to help with Delayed Onset Muscle Soreness (DOMS).

When utilized correctly, BCAAs are an extremely powerful supplement. They will help increase your muscle mass by increasing the rate of protein synthesis, in addition to preventing muscle loss when cutting.

They deliver a good source of energy intra-workout, and are great to take beforehand, especially when training fasted! It even makes drinking more water easier. 

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