The benefits of three amino acids - leucine, isoleucine and valine - are gaining attention throughout the sports world. These amino acids are known as "branched-chain" amino acids, a term which reflects their physical structure. There are three ways in which branched-chain amino acids (BCAAs) help sportsmen and women:
Muscle tissue is made up of two proteins, actin and myosin. The main components of these two proteins are leucine, isoleucine and valine.
BCAAs account for about 35% of the essential amino acids contained in muscle protein and play an important role in protein synthesis.
Supplementing BCAAs increases the raw materials available for synthesis of muscle tissue, contributing to muscle building.
Strenuous exercise consumes and damages muscle tissues. Athletes can, however, reduce muscle damage and inhibit the lowering of muscular strength by replenishing BCAAs before or during sports activity. BCAAs allow athletes to maintain their stamina and enhance their performance.
Amino acids serve as an energy source during exercise. Amino acids are absorbed faster than proteins, so they can be replenished easily during physical activity.
Blood concentrations of BCAAs decline during exercise and levels of tryptophan, another amino acid, can increase by as much as 100%. Tryptophan competes with BCAAs to gain access to the brain. The more tryptophan that is in our blood, the sleepier we feel. By increasing intakes of BCAAs, athletes can avoid feeling sleepy and tired.
BCAAs suppress the production of lactic acid, a fatigue-causing substance. Muscular fatigue occurs when the level of lactic acid in the blood is increased. The lactic acid makes it difficult for our muscles to contract. Replenishing the level of BCAAs in the blood inhibits the elevation of the blood lactic acid level, even during strenuous exercise.
Post-competition blood levels of BCAAs may be decreased by as much as 20% due to consumption of BCAAs by the muscles.
If BCAAs are replenished immediately after physical activity or before going to bed, muscle recovery is improved and muscle soreness reduced.