Here’s how these amino acids really work in the body.
What you don’t know about your supplements could be costing you results.
Case in point: Branched-chain amino acids (BCAAs) have been a staple in the fitness community for decades. Yet, despite their popularity, there are still many misconceptions about how to best utilize BCAAs for maximizing workout performance and recovery. So, let’s clear up the most common mistakes people make when it comes to the performance-enhancing amino acids leucine, isoleucine, and valine.
Here are 3 absurdly inaccurate (yet all too common) statements pertaining to BCAAs:
Myth #1: "It’s Pointless to Take BCAAs Before Workouts"
Many believe that taking BCAAs before a workout is unnecessary, but this couldn't be further from the truth. What most people don’t realize is that BCAAs, particularly valine, play a crucial role in delaying fatigue during your workout.
Here’s how it works: Valine competes with tryptophan for uptake into the brain. Tryptophan, as you might know, is an amino acid that gets converted into 5-HT, or serotonin. Serotonin is a neurotransmitter that promotes feelings of calmness and relaxation—great for winding down, but not so great when you’re in the middle of a workout. Elevated serotonin levels during exercise can lead to increased fatigue, making you feel tired and less motivated to push through those tough sets.
By supplementing with BCAAs before your workout, you effectively block tryptophan from reaching the brain, which helps blunt fatigue and keeps you energized and focused. Additionally, BCAAs are used as a fuel source by your muscles during exercise, especially if you’re following a low-carb diet. This makes BCAAs a valuable pre-workout supplement for maintaining both energy levels and performance.
So, not at all pointless before workouts!
Myth #2: "A Post-Workout Protein Shake Makes BCAAs Unnecessary"
Another common misconception is that if you’re consuming a post-workout protein shake, there’s no need to take additional BCAAs. After all, protein shakes—particularly those made with whey—are rich in BCAAs, right?
While it’s true that whey protein is an excellent source of BCAAs, not all of the BCAAs from whole food, or even supplements, are fully absorbed and utilized by your muscles. When you drink a protein shake after your workout, you’re getting maybe 4 grams of leucine from 40 grams of whey protein, but your muscles may only absorb less than half of that—around 2 grams. This amount of leucine is insufficient to fully maximize muscle protein synthesis, the process by which your body builds and repairs muscle tissue.
To ensure you’re providing your muscles with enough leucine to optimize muscle protein synthesis, it’s beneficial to supplement with BCAAs, even if you’re already consuming a protein shake post-workout. This extra boost can make a significant difference in your muscle recovery and growth.
Myth #3: "It’s Better to Take Essential Amino Acids Instead of BCAAs"
Again, wrong. There’s a belief that essential amino acids (EAAs) are superior to BCAAs because EAAs include all the essential amino acids, not just the three found in BCAAs (leucine, isoleucine, and valine). While EAAs do have their place, using them before workouts may not be as advantageous as you think.
As mentioned earlier, one of the EAAs is tryptophan—the very amino acid that can lead to increased serotonin levels and, consequently, premature fatigue during exercise. By taking EAAs before your workout, you could be inadvertently raising your serotonin levels, which could hinder your performance.
Instead, focus on taking BCAAs before your workout to keep tryptophan levels in check and delay fatigue. Post-workout, you can then combine BCAAs with a protein shake that provides all the EAAs your body needs for muscle repair and growth. This strategy ensures you’re getting the best of both worlds—enhanced workout performance and optimal muscle recovery.
