Studies show that BCAAs may increase muscle growth, reduce soreness and fatigue, prevent muscle wasting, and support liver health. They are also found in a variety of food sources, including meat, eggs, and dairy products.
There are 20 different amino acids that make up the thousands of different proteins in the human body.
Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet.
Of the nine essential amino acids, three are considered branched-chain amino acids (BCAAs): leucine, isoleucine, and valine.
“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat, and dairy products. They are also a popular dietary supplement sold primarily in powder form.
Here are 5 proven benefits of BCAAs.
1. Increase muscle growth
One of the most popular uses of BCAAs is to increase muscle growth.
The BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle . In one study, people who consumed a drink with 5.6 grams (g) of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink. That being said, this increase in muscle protein synthesis is approximately 50% less than what was observed in other older studies where people consumed a whey protein shake containing a similar amount of BCAAs
Whey protein contains all of the essential amino acids needed to build muscle.
Therefore, while BCAAs can increase muscle protein synthesis, they can’t do so maximally without the other essential amino acids, such as those found in whey protein or other complete protein sources
2. Decrease muscle soreness
Some research suggests BCAAs can help decrease muscle soreness after a workout.
It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new.
This soreness is called delayed onset muscle soreness (DOMS), which develops 12 to 24 hours after exercise and can last up to 72 hours. While the exact cause of DOMS is not clearly understood, one theory is that it’s the result of tiny tears in the muscles after exercise
Meanwhile, other research suggests that it may actually be related to the connective tissue associated with the muscle rather than the actual muscle itself .
BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS.
Several studies show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage
3. Reduce exercise fatigue
Just as BCAAs may help decrease muscle soreness from exercise, they may also help reduce exercise-induced fatigue.
Everyone experiences fatigue and exhaustion from exercise at some point. How quickly you tire depends on several factors, including exercise intensity and duration, environmental conditions, and your nutrition and fitness level
4. Prevent muscle wasting
BCAAs can help prevent muscle wasting or breakdown.
Muscle proteins are constantly broken down and rebuilt (synthesized). The balance between muscle protein breakdown and synthesis determines the amount of protein in muscle
Muscle wasting or breakdown occurs when protein breakdown exceeds muscle protein synthesis.
Muscle wasting is a sign of malnutrition and occurs with chronic infections, cancer, periods of fasting, and as a natural part of the aging process
In humans, BCAAs account for 35% of the essential amino acids found in muscle proteins. They account for 40% to 45% of the total amino acids required by your body
Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression.
5. Benefit people with liver disease
BCAAs may offer health benefits for people with cirrhosis, a chronic disease in which the liver does not function properly.
It’s estimated that 50% of people with cirrhosis will develop hepatic encephalopathy, which is the loss of brain function that occurs when the liver is unable to remove toxins from the blood
While certain sugars and antibiotics are the mainstays of treatment for hepatic encephalopathy, BCAAs may also benefit people with this condition
Liver cirrhosis is also a major risk factor for the development of hepatocellular carcinoma, the most common form of liver cancer, for which BCAA supplements may also be useful
Foods high in BCAAs
BCAAs are found in foods and whole protein supplements.
Getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids.
Fortunately, BCAAs are available in a variety of food sources. This makes BCAA supplements unnecessary for most, especially if you consume enough protein in your diet already .
Consuming protein-rich foods will also provide you with other important nutrients that BCAA supplements lack.
The best food sources of BCAAs include
| Food | Serving size | BCAA content |
|---|---|---|
| Ground beef, 90% lean | 3.5 ounces (oz) (100 g) | 4.5 g |
| Chicken breast | 3.5 oz (100 g) | 5.5 g |
| Whey protein powder | 1 scoop (25 g) | 5.9 g |
| Pea protein powder | 1 scoop (25 g) | 4.5 g |
| Canned tuna | 3.5 oz (100 g) | 4.6 g |
| Salmon | 3.5 oz (100 g) | 4 g |
| Ground turkey, 93% lean | 3.5 oz (100 g) | 3.2 g |
| Eggs | 2 eggs | 2.6 g |
| Parmesan cheese | 1 oz (28 g) | 2.2 g |
| Milk, 1% | 8 oz (237 milliliters) | 1.7 g |
| Greek yogurt | 1 cup (227 g) | 4.1 g |
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