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Branched-chain amino acids (BCAA) include leucine, isoleucine as well as valine.
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This group of amino acids help to maintain muscle tissue; they also are needed during times of physical stress and intense exercise.
See leucine, isoleucine and valine
Dosages listed is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
A diet that includes animal protein provides an adequate amount of BCAA for most people.
Athletes involved in intense training may often take 5 grams of leucine, 4 grams of valine, and 2 grams of isoleucine per day to prevent muscle loss and increase muscle gain.
Side effects have not been reported with the use of BCAA. A high intake of BCAA are simply converted into other amino acids or used as energy.
It is best to take BCAA along with whole proteins, such as lean meat or poultry, as well as multiple vitamins and minerals, especially the B group vitamins.
It has been shown that branched chain amino acids help with amyotrophic lateral sclerosis (Lou Gehrig’s disease), maintaining muscle strength, while individuals with liver disease (hepatic encephalopathy) may benefit from intravenous administration of BCAA's.
During periods of physical stress, such as intense weight lifting and running, the body can enter a catabolic state – that is a state in which muscle tissue is broken down.
When this happens, supplements of BCAA's – specially leucine and its derivatives ketoisocaproate (KIC) and hydroxymethylbutyrate (HMB) may be beneficial in reducing protein breakdown, yet do not influence body composition nor enhance exercise performance.
Post-operative use of branched chain amino acids may help reduce muscle loss.
Dairy and red meat are good sources of BCAA's, as well as whey, protein and eggs.
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