Branched-chain amino acids (BCAAs) are the essential amino acids leucine, isoleucine, and valine. What makes them essential is the fact that we must obtain them from food sources since our bodies do not produce them. Since BCAAs comprise one third of the amino acids found in muscle tissue, and also since they possible reduce muscle breakdown, they are an essential part of the supplement regimen for individuals who are committed to building muscle. They are also capable of sparing glycogen during training. Glycogen is the primary source of fuel for muscles during high intensity workouts. Individuals who ingest BCAAs before and during training preserve their glycogen levels by 25%. Even when glycogen stores are depleted in working muscles, BCAAs enhance fat oxidation which allows people to train longer.

BCAAs can also boost testosterone levels when consumed before training. Testosterone levels increase during intense training but plummet to normal levels once training is done, but if BCAAs are on board, testosterone levels remain elevated for a number of hours. BCAAs also improve the body’s testosterone to cortisol ratio. What does this mean? Testosterone levels will remain high long after training is completed, while cortisol release will be minimized. This translates to more muscle growth and less breakdown of muscle. As if this wasn’t enough, the amino acid leucine increases insulin sensitivity which promotes fat loss, muscle growth and protection against diabetes.

Other uses for BCAAs are to prevent fatigue, improve concentration, treatment of liver-related brain conditions, and Lou Gehrig’s disease. A recommended dose range is 4 to 8 grams before training and 4 to 8 grams immediately post-training.

My favorite BCAA brands are listed below:
1. Optimum Nutrition Amino Energy (this has caffeine so beware if you need to keep your caffeine intake down)
2. BSN Amino X
3. Scivation Xtend
4. RSP Nutrition ReGen