Branched-Chain Amino Acids

Definition

Branched-Chain Amino Acids (BCAAs) are essential nutrients found in proteins that play a significant role in muscle building and repair.

Scientific / Technical Definition

Branched-Chain Amino Acids (BCAAs) are a subgroup of essential amino acids that include leucine, isoleucine, and valine. These amino acids are characterized by their branched molecular structure and are crucial for muscle protein synthesis, muscle recovery, and reducing muscle breakdown.

Benefits

• Aid in muscle growth and repair
• Reduce exercise fatigue
• Decrease muscle soreness
• Improve exercise performance
• Support liver health

Examples

• Meat
• Dairy products
• Eggs
• Soy protein
• Beans
• Lentils
• Nuts
• Whole grains

Additional Information

• sideEffects: Consuming excessive amounts of BCAAs can lead to fatigue, loss of coordination, and gastrointestinal issues. It is important to consume them in recommended doses.

Related Terms

• Amino Acids
• Protein Synthesis
• Leucine
• Isoleucine
• Valine

References

• The Role of Branched-Chain Amino Acids in Sports and Exercise
• Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?