First up, what are BCAAs?
Essential Amino Acids (EAA’s) have been a staple in recovery for years! They are the 9 amino acids that the body does not naturally produce, hence why they are collectively known as ‘essential’ as we have to get these through diet and supplementation. They are also the most important amino acids for muscle performance.
We cut to the chase, speaking to BSc's sports dietitian Harriet Walker to understand the ins and outs of the recovery saviour.
When should I be using it?
The most useful time to include BSc EAA’s is during your training, as an ‘intra-workout’. This is when your muscles are fatigued and at risk of catabolism (muscle fibre breakdown). EAA’s actively help prevent catabolism and rather support rapid muscle recovery to allow for peak performance with each set of your workout. Especially useful during times of caloric restriction when trying to lose weight and maintain muscle.
BCAA’s (Branch Chain Amino Acids) are three of the Essential Amino Acids, which have been identified as being critical for muscle synthesis and used to boost amino acid levels during and around training. Specifically, the three BCAA’s are Leucine, Isoleucine, and Valine, and all three of these are included within the BSc EAA’s formula.
For those who undertake strenuous exercise, EAA’s can help keep our immune function strong and may assist with muscle recovery, because let’s face it, no one wants to miss a workout!
So, why do we need essential amino acids?
We need our brain to function optimally
Essential amino acids are not only involved with muscle development but form the precursors for neurotransmitters, our brain’s chemical messengers.
To maximise muscle recovery
When the body is missing even one of the essential amino acids, there is a risk of reduced capacity for muscles to rebuild and for impaired muscle recovery.
The most important hours are after we train
Muscle protein synthesis is stimulated in the hours after a training session. However, this is when muscle breakdown is at its peak too. To combat muscle breakdown, enough protein is essential as the consumption of Essential Amino Acids assist in muscle synthesis and offset the normal muscle breakdown that occurs after training.
Get the most out of your training
Supplementation with essential amino acids can be of immense benefit during long periods of exercise, as well when cutting calories to drop body fat.
