BCAAs

What does the research say?

Research on BCAAs for building muscle mass shows mixed results. While BCAAs can stimulate muscle protein synthesis and activate pathways involved in muscle growth, their effectiveness is limited compared to consuming a complete protein source with all essential amino acids [5] . Some studies indicate that BCAA supplementation, especially when combined with resistance training, can lead to modest improvements in muscle mass and strength [3] . However, other research suggests that the benefits of BCAAs alone may be minimal, and adequate protein intake from whole foods might be more effective for muscle growth [1] [5] . The effectiveness of BCAAs may also depend on factors such as dosage, timing of supplementation, and the individual's overall diet and training regimen [3] [9] .

Elevated plasma BCAAs

May be associated with various pathological conditions, including diabetes, heart failure, cancer, and neurodegenerative disorders [2] .

Insulin resistance

Dysregulated BCAA metabolism may contribute to the development of insulin resistance [2] .

Neurotoxicity

May be a side-effect of elevated BCAAs levels [2] .

[1] Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review.

This narrative review examines the efficacy of branched-chain amino acid (BCAA) and leucine supplementation for enhancing muscular strength and hypertrophy. It critically reviews current literature to draw evidence-based conclusions about the benefits of BCAA or leucine supplementation on muscle strength and hypertrophy.

[2] The Critical Role of the Branched Chain Amino Acids (BCAAs) Catabolism-Regulating Enzymes, Branched-Chain Aminotransferase (BCAT) and Branched-Chain α-Keto Acid Dehydrogenase (BCKD), in Human Pathophysiology.

This review discusses the role of BCAAs (leucine, isoleucine, and valine) in regulating protein synthesis, glucose homeostasis, and other metabolic processes. It highlights their importance in muscle protein synthesis and the implications of their dysregulated metabolism in various diseases.

[3] Leucine supplementation and intensive training.

This article reviews the effects of leucine supplementation during intensive training. It discusses how leucine, a BCAA, influences muscle protein synthesis and its potential benefits in preventing muscle degradation during endurance exercise.

[4] Effects of Leucine Administration in Sarcopenia: A Randomized and Placebo-controlled Clinical Trial.

This clinical trial investigates the effects of leucine supplementation on muscle mass and function in elderly individuals with sarcopenia. While leucine improved functional performance and respiratory muscle function, it did not significantly increase muscle strength or mass.

[5] The effects of branched-chain amino acids on muscle protein synthesis, muscle protein breakdown and associated molecular signalling responses in humans: an update.

This review appraises research on the effects of BCAAs on muscle protein synthesis (MPS), muscle protein breakdown (MPB), and associated molecular signaling in humans. It concludes that while BCAAs can stimulate MPS, the effect is less pronounced than that observed with a complete protein source.

[6] Low-protein intakes and protein turnover in elderly women.

This study examined the effects of low-protein diets on elderly women. It found that a low-protein diet led to decreases in body cell mass, immune response, and muscle function, indicating that adaptation to low protein intake was not achieved.

[7] The role of skeletal muscle in the pathogenesis of altered concentrations of branched-chain amino acids (valine, leucine, and isoleucine) in liver cirrhosis, diabetes, and other diseases.

This review explores the role of skeletal muscle in the metabolism of BCAAs and how alterations in BCAA levels can affect muscle function in various diseases. It highlights that skeletal muscle is the primary site of BCAA metabolism.

[8] Branched chain amino acids catabolism as a source of new drug targets in pathogenic protists.

This review discusses the metabolism of BCAAs in pathogenic parasites, highlighting unique aspects of this pathway and its potential as a drug target. It emphasizes the structural relevance of BCAAs for muscle cells and their importance in protein synthesis.

[9] Efficacy and Safety of Leucine Supplementation in the Elderly.

This review examines the efficacy and safety of leucine supplementation in the elderly. It discusses how leucine can stimulate muscle protein synthesis but notes that chronic supplementation has not consistently resulted in significant muscle mass gains in older adults.

[10] Dually biofortified cisgenic tomatoes with increased flavonoids and branched-chain amino acids content.

This study discusses the importance of BCAAs for muscle protein synthesis and their role in preventing muscle loss, particularly in older adults. It highlights the use of BCAAs as a standard treatment for sarcopenia.

[11] Isoleucine increases muscle mass through promoting myogenesis and intramyocellular fat deposition.

This study investigates the role of isoleucine, a BCAA, in regulating body weight and muscle protein synthesis under high-fat diet conditions. It explores how isoleucine affects muscle mass and intramyocellular lipid deposition.