The Benefits of BCAA Supplements for Bodybuilders

If you take bodybuilding seriously, you want to ensure you're leaving nothing on the table. You put in lots of hard work in the gym and you're disciplined with your diet. But you know that many others do the same. Here, we look at the evidence on the benefits of BCAAs for bodybuilding, including muscle gain, less muscle soreness, enhanced exercise performance, and fat loss. Could branch-chain amino acids (BCAAs) give you that edge over your competition?

BCAA Supplements and Muscle Mass

A study by Vieillevoye et al. (2010) explored the impact of amino acid supplementation during the initial phase of a heavy-load training programme. Twenty-nine young male participants were divided into two groups: one receiving a placebo and the other an essential amino acid (EAA) supplement over a 12-week training period. Although both groups experienced significant increases in muscle mass and strength, the gains were more pronounced in those who received the EAA supplement.

If you're looking for supplemental BCAAs to enhance muscle building, check out these top-rated tablets:

Table 1. Top-Rated Branched-Chain Amino Acids (Tablets)

You might also like my article on the best amino acid supplements for increasing muscle tissue. If you'd like some assistance, you could also reach out to an online personal trainer who specialises in developing skeletal muscle. 

BCAA Supplements and Muscle Recovery

A study published in the Journal of the International Society of Sports Nutrition (Howatson et al., 2012) investigated the effects of BCAA supplementation (20 grams) before and after completing 100 drop-jumps. The findings revealed that supplementation significantly alleviated muscle soreness and lowered creatine kinase levels, suggesting reduced exercise-induced muscle damage and improved recovery within 48 hours after exercise.

If you're interested in getting a BCAA powder to speed up your recovery time, check out one of these top-rated options on Amazon:

Table 2. Top-Rated Branched-Chain Amino Acids (Powders)

You might also like my article on the best dietary supplement for recovery. You could also reach out to an online personal trainer with expertise in nutrition to learn more about how protein-rich foods can minimise delayed onset muscle soreness. 

BCAA Supplements and Exercise Performance

A study published in Amino Acids investigated the impact of BCAA supplementation on trained cyclists. Participants were assigned to either a BCAA supplement group or a placebo group for a 10-week period, with a daily intake of 12 grams. Performance was assessed using the Wingate test, which evaluates anaerobic power by requiring participants to cycle at maximum effort for 30 seconds on an ergometer. While the placebo group exhibited no significant changes, the BCAA group experienced a 4% increase in average power output and an impressive 20% improvement in peak power output (Kephart et al., 2016).

If your fitness goals include increasing athletic performance as well as building muscle, check out these top-rated amino acid supplements:

Table 3. Top-Rated Essential Amino Acids (Powder Form)

You might also like my article on the benefits of BCAAs for different athletes. To reach your potential in terms of physical performance, you could also think about working with an online personal trainer who specialises in coaching athletes. 

BCAA Supplements and Weight Loss

A study by Dudgeon et al. (2016) explored the effects of BCAA supplementation in combination with heavy resistance training and a calorie-restricted diet on body composition in 17 resistance-trained men. Participants were assigned to one of two groups, receiving either a daily BCAA supplement (14 grams) or a carbohydrate (CHO) supplement for eight weeks. The BCAA group preserved lean mass while reducing body fat, whereas the CHO group experienced losses in both lean mass and overall body weight.

If you want to avoid muscle breakdown and maintain muscle strength while you diet, check out these top-rated amino acid tablets:

Table 4. Top-Rated Essential Amino Acids (Tablet Form)

You might also like my article on the best type of protein powder for weight loss. You could also get in touch with an online personal trainer who specialises in fat loss. 

BCAA Supplements and Additional Benefits

Research suggests that amino acid supplementation may support digestive health (Zhou et al., 2008) and enhance immune system function (Bassit et al., 2000). Additionally, studies in rodents indicate that supplementation could help regulate blood sugar levels (Doi et al., 2007).

Conclusion

There's evidence that increasing BCAA intake with supplements may boost muscle growth, minimise muscle fatigue and soreness, promote athletic performance, and minimise muscle loss when you're in a fasted state. 

You might also like my article on the best bodybuilding books. 

Since you're interested in the use of BCAAs, you might also like one of these articles:

• How when you take different amino acids is related to energy levels and other outcomes
• How BCAAs and EAAs compare in terms of preventing muscle breakdown
• How BCAAs compare with beta-alanine for energy production
• How BCAAs compare with whey protein
• How BCAAs compare with glutamine in terms of influencing muscle protein breakdown
• How BCAAs compare with creatine in terms of the breakdown of protein
• How BCAA pills and powders influence protein metabolism 

As you're interested in bodybuilding, you might also like my articles on other muscle-building supplements:

• Protein powders without dairy products for muscle growth
• Are vegan protein powders complete protein sources?
• Do vegan protein powders contain enough protein?
• The best protein supplements for women
• The benefits of fish oil for bodybuilders

Common Questions About BCAA Supplements

Q: What are BCAAs, and why are they important for bodybuilding?
A: Branched-chain amino acids (BCAAs) are the building blocks of protein and play a crucial role in muscle growth and recovery. They are particularly important for muscle cells because they stimulate the synthesis of muscle proteins. Since the body cannot produce BCAAs on its own, they must be obtained through food sources or supplements.

Q: How do BCAAs support energy during workouts?
A: BCAAs help preserve glycogen stores, which are a primary source of energy during intense exercise (Falavigna et al., 2021). By maintaining these energy reserves, BCAAs can delay muscle fatigue and improve endurance. 

Q: Can BCAA supplements benefit individuals with liver disease?
A: Research in rodents indicates that EAA supplementation may be beneficial for individuals with liver disease (Corsetti et al., 2011), as these amino acids play a vital role in protein synthesis, which can be compromised in liver conditions. There's also evidence that BCAAs may benefit those with hepatic encephalopathy (Kachaamy & Bajaj, 2011). However, individuals with liver disease or other medical conditions should seek medical advice before using EAAs.

Q: Are there any potential side effects associated with BCAA supplements?
A: EAA supplements are generally considered safe for healthy adults when the recommended dosage is used. However, those with insulin resistance, for example, may be at risk of adverse effects (Yoon, 2016) and should consult a healthcare professional before taking these supplements.

Q: What is the connection between BCAAs and the amino acid tryptophan?
A: The amount of tryptophan in the bloodstream affects the production of serotonin, a neurotransmitter linked to fatigue (Davis et al., 2000). BCAAs compete with the amino acid tryptophan for transport across the blood-brain barrier (Castell et al., 1999), potentially delaying the onset of fatigue during prolonged exercise. 

Q: How can bodybuilders ensure they get plenty of BCAAs in their diet?
A: Natural food sources rich in BCAAs include lean meats, eggs, dairy products, and legumes. 

Q: Are BCAA supplements necessary, or can they be obtained through food alone?
A: While a well-rounded diet rich in essential nutrients can provide adequate BCAAs, many bodybuilders opt for supplements to ensure they consume the higher doses needed for optimal muscle recovery and performance. 

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

References

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• Castell, L. M., Yamamoto, T., Phoenix, J., & Newsholme, E. A. (1999). The role of tryptophan in fatigue in different conditions of stress. Advances in experimental medicine and biology, 467, 697–704. https://doi.org/10.1007/978-1-4615-4709-9_90
• Corsetti, G., Stacchiotti, A., Tedesco, L., D'Antona, G., Pasini, E., Dioguardi, F. S., Nisoli, E., & Rezzani, R. (2011). Essential amino acid supplementation decreases liver damage induced by chronic ethanol consumption in rats. International journal of immunopathology and pharmacology, 24(3), 611–619. https://doi.org/10.1177/039463201102400307
• Davis, J. M., Alderson, N. L., & Welsh, R. S. (2000). Serotonin and central nervous system fatigue: nutritional considerations. The American journal of clinical nutrition, 72(2 Suppl), 573S–8S. https://doi.org/10.1093/ajcn/72.2.573S
• Doi, M., Yamaoka, I., Nakayama, M., Sugahara, K., & Yoshizawa, F. (2007). Hypoglycemic effect of isoleucine involves increased muscle glucose uptake and whole body glucose oxidation and decreased hepatic gluconeogenesis. American journal of physiology. Endocrinology and metabolism, 292(6), E1683–E1693. https://doi.org/10.1152/ajpendo.00609.2006
• Dudgeon, W. D., Kelley, E. P., & Scheett, T. P. (2016). In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. Journal of the International Society of Sports Nutrition, 13, 1. https://doi.org/10.1186/s12970-015-0112-9
• Falavigna, G., Alves de Araújo, J., Jr, Rogero, M. M., Pires, I. S., Pedrosa, R. G., Martins, E., Jr, Alves de Castro, I., & Tirapegui, J. (2012). Effects of diets supplemented with branched-chain amino acids on the performance and fatigue mechanisms of rats submitted to prolonged physical exercise. Nutrients, 4(11), 1767–1780. https://doi.org/10.3390/nu4111767
• Howatson, G., Hoad, M., Goodall, S., Tallent, J., Bell, P. G., & French, D. N. (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition, 9, 20. https://doi.org/10.1186/1550-2783-9-20
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• Kephart, W. C., Wachs, T. D., Thompson, R. Mac, Mobley, C. B., Fox, C. D., Mcdonald, J. R., … Ferguson, B. S. (2016). Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists. Amino Acids, 48(3), 779–789.
• Vieillevoye, S., Poortmans, J. R., Duchateau, J., & Carpentier, A. (2010). Effects of a combined essential amino acids/carbohydrate supplementation on muscle mass, architecture and maximal strength following heavy-load training. European journal of applied physiology, 110(3), 479–488. https://doi.org/10.1007/s00421-010-1520-9
• Yoon M. S. (2016). The Emerging Role of Branched-Chain Amino Acids in Insulin Resistance and Metabolism. Nutrients, 8(7), 405. https://doi.org/10.3390/nu8070405
• Zhou, H., Yu, B., Gao, J., Htoo, J. K., & Chen, D. (2018). Regulation of intestinal health by branched-chain amino acids. Animal science journal = Nihon chikusan Gakkaiho, 89(1), 3–11. https://doi.org/10.1111/asj.12937