When it comes to supplements for training, branched-chain amino acids, or BCAAs, are some of the most widely known. Yet despite their popularity, most assume BCAAs are a supplement reserved for those lifting significant weight and looking to put on serious muscle. That’s understandable considering BCAAs are effective at supporting muscle-building. In reality, though, BCAAs can be highly beneficial for any fitness journey, and they could be the supplement you didn’t know you needed to elevate your results. I’m speaking from personal experience here.
I’m a dietitian and a busy mom in my late 30s, not a bodybuilder. But I started incorporating BCAAs into my routine after struggling with my energy levels, blood sugar balance, and recovery from what felt like very modest workouts. (My usual five-mile runs had been leaving me feeling pretty wiped out and starving all day, and fasted morning workouts that used to feel good had become quite difficult.) I began to take BCAAs and very quickly experienced marked shifts, especially in the morning when I didn’t have time to eat before a workout. Suddenly, I had more energy (without caffeine), was far less exhausted and fatigued post-workout, and noticed my blood sugar felt more stable. Now, I’m convinced all sorts of active people should consider these superstar aminos.
All About BCAAs
Before I clearly lay out for you why you might consider adding a scoop of BCAAs into your fitness-focused supplement regimen, let’s review exactly what BCAAs are.
The term BCAAs is shorthand for branched-chain amino acids and includes three of the most abundant essential amino acids out there: leucine, isoleucine, and valine. Our bodies cannot produce these amino acids on their own, so we must obtain them from protein-rich foods, such as eggs, meat, dairy, beans, lentils, tofu, nuts, and seeds. We can also bolster our intake by getting them in powdered supplement form.
Essentially, the BCAAs all work together to serve as the building blocks of protein synthesis (the process by which your cells make protein), making them necessary for muscle recovery and growth. And since muscle is mostly protein, BCAAs are also a very effective supplement for building muscle.
Beyond this, though, BCAAs also play many other critical roles in the body. For instance, they help regulate energy homeostasis, promote a healthy metabolism, encourage gut health, and even support immune health.
Why I Swear By BCAAs For Any Active Person
So how can BCAAs benefit your fitness and lifestyle goals? Here are a few of the perks I’ve experienced—and that other active people can expect.
1. Faster Recovery
BCAAs play a part in reducing exercise-induced fatigue and muscle soreness after exercise. Research suggests they help to both decrease muscle damage as well as accelerate muscle repair and recovery, typically allowing athletes to push harder and longer during sport and recover faster in the hours that follow. I found that taking BCAAs really helped with the delayed onset muscle soreness I often experienced after strength workouts. After adding them to my routine, my legs no longer felt so fatigued the next day that any sort of exercise was a struggle! You may also find that you feel less exhausted throughout the rest of the day after a tough session.
2. Increased Energy
Essential amino acids, including branched-chain amino acids, are also believed to enhance energy production. Yep, your body can use BCAAs to produce energy! This makes them helpful for performance when taken before a workout, and is another reason you may feel less sluggish post-training when BCAAs are in your daily stack.
Read More: The Best Way To Fuel Early Morning Workouts
BCAAs have also been shown to improve cognitive function. Their ability to work against mental fatigue while enhancing memory and focus can contribute to you feeling more energized overall, and, I think, makes them a great option to take before early-morning workouts—especially if you train fasted. In fact, this is where I saw the biggest benefit from them. After feeling incredibly depleted after fasted A.M. workouts (to the point that I had to cut down my exercise time, distance, or intensity), I incorporated BCAAs before I ran out the door in the morning—and quickly my energy and stamina picked up!
3. Blood Sugar Regulation
It’s important to be mindful of blood sugar levels and keep them in normal range throughout the day. The key here is to minimize drastic spikes and dips that can result from eating high-carbohydrate foods without adequate physical activity or from factors such as stress, hormones, sleep, and more.
Read More: 7 Things That Throw Your Blood Sugar Off Balance
It is believed that BCAAs can help regulate blood sugar levels and improve insulin sensitivity by acting on insulin, the hormone in the body that is responsible for lowering blood glucose levels and regulating blood sugar. Leucine and isoleucine, in particular, can increase insulin secretion, causing your muscles to take in more sugar from your blood and thus decreasing your blood sugar levels.
As a busy mom with young children, I started to notice that my sleep (or lack thereof), stress, and hormones were affecting my blood sugar. Adding in BCAAs, to my surprise, helped me feel more balanced heading into my workouts. I even felt less starved after training.
Ready To Try These Awesome Aminos?
BCAAs are likely safe at a dose of up to 12 grams per day. Typically it’s recommended to take them either before or after your workout. When taken beforehand, BCAAs will support you with a boost of energy and help to mitigate muscle fatigue, while taking them afterward will help with repairing and rebuilding.
Again, the message I’ll be sharing ‘til the cows come home: BCAAs are not just for people who are looking to lift heavy weights or build significant muscle! I have seen huge benefits in recovery and energy from taking them.
Whether you’re just starting on your fitness journey or feel like you’re struggling to recover and/or hit a plateau, BCAAs could be a beneficial supplement to start incorporating to optimize and maximize your results. Here’s some more information on what ratio of the different aminos to look for in a supplement and a few groups of people who definitely stand to benefit from taking one.
Kim McDevitt, R.D., M.P.H., is a registered dietitian driven by her passion for guiding individuals toward cleaner, better-for-you wellness choices. She has written dozens of nutrition-focused articles and authored a book titled The 14-Day Detox for Weight Loss: A Meal Plan and Easy Recipes to Lose Weight, Fast. Kim finds joy in engaging in activities such as running by the ocean, skiing with her family, preparing easy yet delicious meals, and chasing after her three children.