Branched-Chain Amino Acids (BCAAs)

Definition

Branched-chain amino acids (BCAAs) are essential nutrients found in protein-rich foods that play a crucial role in muscle growth and energy production.

Scientific / Technical Definition

BCAAs consist of three essential amino acids: leucine, isoleucine, and valine. These amino acids contain a branched chemical structure, which allows them to be utilized by muscles directly as a source of energy for protein synthesis, muscle repair, and recovery after exercise.

Benefits

• Enhance muscle growth
• Reduce muscle soreness
• Decrease exercise fatigue
• Prevent muscle wasting
• Support immune function

Examples

• Eggs
• Meat (chicken, beef, pork)
• Dairy products (milk, cheese)
• Nuts and seeds
• Legumes

Additional Information

• side effects: Potential side effects of excessive BCAA supplementation include fatigue, loss of coordination, and nausea.

Related Terms

• Amino Acids
• Essential Amino Acids
• Protein Supplements
• Ergogenic Aids

References

• Branched-Chain Amino Acids and Muscle Metabolism: A Review
• Role of the Branched-Chain Amino Acids in Metabolic Regulation and Insulin Sensitivity: A Review