Do BCAAs deliver what they promise?

Definition and effect Proteins consist of amino acid compounds and these are an important building block of muscles. 9 out of 20 amino acids are essential and cannot be produced by the body itself. The branched chain amino acids isoleucine, leucine and valine are particularly important. These 3 essential amino acids are hidden behind the term BCAA (Branched Chain Amino Acids). The BCAAs go straight to the muscles. There they are immediately metabolized and are available for energy supply and muscle building. Leucine, valine and isoleucine have different properties and together they form a powerful combination. Leucine helps to maintain and build muscles. Isoleucine supplies the muscle cells with energy. Valine optimizes energy production when eating. BCAAs support protein synthesis BCAAs play an important role in building muscle. All three amino acids support protein synthesis. This means that they help to form new muscle structures. In their proteinogenic function, they primarily form protein structures. This is why our muscle proteins consist mainly of BCAAs. Anabolic and anti-catabolic effects BCAAs control the production and release of insulin. The amino acids therefore also regulate blood sugar levels. There is an anabolic effect when building muscle because the amino acids can be absorbed more quickly into the liver and muscles. BCAAs also have an anti-catabolic effect. If the body is undersupplied with calories, it often resorts to the muscular structures. This effect is prevented by the supplements. Do the dietary supplements make sense? The essential amino acids are useful and help to maintain health. There are no real disadvantages. If you stick to the correct dosage, you don't have to worry about side effects. Unlike with protein powder, there is no risk of digestive problems. Nevertheless, you should not overestimate BCAAs. Their ingredients are also found in normal foods. These include fish, meat and dairy products. The amino acids are also found in many types of vegetables. Food supplements are by no means a substitute for a balanced diet. However, BCAAs can be helpful in certain situations. They are easy to consume and provide you with a quick energy supply. In addition, taking BCAAs saves calories and helps you burn body fat. How are the supplements consumed? In strength and endurance sports, BCAAs can be taken either before or immediately after training. In certain cases, it makes sense to consume them at both times. The easiest way to take them is via a post-workout shake. This provides your body with the best possible supply of proteins, carbohydrates and fats, and the utilization is optimized thanks to the BCAAs. The dosage is recommended in a ratio of 2 (leucine):1 (valine):1 (isoleucine). The amount depends on body weight and ranges between 5 and 10 grams. Consumption on non-training days is not necessary. Capsules or powder? The effect is the same for both forms. BCAA powder is cheaper, easier to dose and is available in different flavors. The solubility can vary greatly. BCAA capsules are easier to consume and are suitable for on the go. Further possible uses BCAAs are used as part of diabetes therapy and are advertised as an effective anti-aging agent. BCAAs are also suitable for weight loss thanks to their anti-catabolic effects. BCAAs are helpful but not absolutely necessary. When it comes to building muscle, everyone has to decide for themselves whether to use the supplements or just eat a balanced diet.