One of the most important biological molecules and macronutrients are proteins . They are structured by chains of amino acids, which allow the specific coding of each of them. In this sense, there are three specific branched chain amino acids and they are characterized by not having a linear chain.

In the following article, we will delve into what exactly are branched chain amino acids , what function they play in our body, what foods they are found in, and how to consume them correctly. 

What are ramified aminoacids?

Branched amino acids are named in this way due to the spatial arrangement of their molecule, characterized mainly by not being linear. They are also known as BCAAs due to their acronym in English “ Branched Chain Amino Acids”. They are essential amino acids, which are obtained in the usual diet and isolated in the form of supplements.

Note: The essential amino acids are valine, leucine, and isoleucine. They are essential for the formation of muscle mass and also fulfill signaling functions, thus allowing the activation of metabolism. (1)

What do branched chain amino acids do?

Branched chain amino acids perform quite specific functions within our body and it is therefore that they are used and exploited. We mention and explain below the main mechanisms used for their recognition:

1. They promote muscle recovery

Branched chain amino acids produce anabolic effects in the body and mainly in skeletal muscle during recovery, which favors and facilitates the process. 

Therefore, when the body uses muscle proteins for energy after muscle glycogen stores decrease, the intervention of branched chain amino acids allows an increase in performance and an increase in muscle recovery time (two)

To highlight: The contribution of branched chain amino acids increases growth hormone (GH) and therefore favors the amount of muscle mass, reduces damage and the levels of lactic acid present. 

2. They stimulate the immune system

There are studies that have verified that supplementation with branched chain amino acids produces an improvement in the immune response, benefiting the response mechanisms and the tissues of the system. 

You should know: The deficiency of branched chain amino acids can cause the inhibition of certain essential activities for the proper functioning of the immune system, in addition to affecting the synthesis of proteins and antigens. (3)

3. They are involved in protein synthesis

Among the important functions that branched amino acids fulfill, we can highlight the stimulation of molecular signals that direct the synthesis and degradation of proteins , so it is important to consume them. 

Note: Leucine is mainly the one that is involved in this mechanism, stimulating anabolic signaling, which allows, after having performed physical activity, the obtaining of protein synthesis. (4)

4. They increase sports performance

During physical effort or activities such as long-term sports, there is muscle oxidation of between 1 and 6% of the energy that comes from amino acids through glycogenesis (metabolic pathway for glycogen synthesis).

Therefore, branched chain amino acids have the ability to intervene in energy metabolism as intermediaries, causing increased oxidation and therefore resistance and performance. (5)

To highlight: The increase in neurotransmitters reduces the feeling of fatigue thanks to free tryptophan, an effective mechanism mainly in the presence of branched chain amino acids, also allowing energy to be obtained and the reduction of blood levels. (6)

5. They reduce muscle pain

The use of branched chain amino acids allows the reduction or attenuation of pain and damage caused to muscle tissue, also contributing to the structural recovery associated with high intensity exercises. (7)

Where are branched chain amino acids found?

The source of branched chain amino acids, as mentioned above, can be naturally obtained through food or in higher concentrations, isolated in the form of supplements. Here we mention these origins:

1. Meat and fish

Tuna and chicken are the main meats recognized for their content of branched chain amino acids, specifically leucine. The first provides for every 85 grams about 1740 mg of leucine and 85 grams of chicken provide 3690 grams of leucine.  

2. Dairy and eggs

Dairy and egg products are highlighted as part of the main groups rich in branched chain amino acids. So, three egg whites are capable of providing 990 mg of leucine. 

ote: Its sources also include skimmed milk, cottage cheese, yogurts and skimmed cheeses.

3. Legumes and cereals 

The group of legumes and cereals contains sources such as rice, wheat, barley, oats and corn, allowing a significant contribution to the diet and that it remains balanced and enriched with many more nutrients necessary for the correct development of the organism. 

4. Nuts

Nuts for their part contain amounts of essential amino acids that are not negligible for the contribution of the diet, although they are so low that they do not have the capacity to form a complete protein. 

To highlight: Peanuts or peanuts stand out for their leucine contribution.

5. Vegetables and fruits

Fruits and vegetables are the food group that contain the smallest amounts of branched-chain amino acids. 

Note: The consumption of salads or fruit cocktails for hydration and the addition of branched chain amino acids is usually enriched with supplements or some other food such as oats, barley, among others.

6. Supplements

The supplements are usually used in cases of imbalance in nutrition or as complements to physical training programs. They are isolated products, which allow the development of muscle mass and protein synthesis, so their use is quite broad .

How to take branched chain amino acids?

They should be consumed with large amounts of liquids , without it being too relevant if it is water, juices or protein shakes. 

You should know: It is important that its consumption is avoided with drinks with a high fat content, since it slows down the absorption process of branched-chain amino acids.

Otherwise, there is direct and natural consumption through food, but the purpose of consumption will influence since the concentrations are lower and the absorption process as well. 

What are the risks of consuming branched chain amino acids?

Excessive consumption of branched chain amino acids can cause significant alterations in the production of inflammatory molecules , in addition to generating oxidative stress that can influence and affect the cardiovascular system. (8)

Important: It is necessary that the consumption be guided and supervised by a medical professional , preventing inappropriate use from producing consequences for the health and functionality of the consumer’s body.

Key Findings

  • Essential branched chain amino acids are those that have a non-linear spatial arrangement . These are valine, leucine and isoleucine.
  • They are found naturally in a wide variety of foods but are also processed and isolated in the form of supplements and concentrates.
  • They promote muscle formation and recovery, in addition to reducing muscle pain due to physical effort and increasing sports performance.
  • They are found mainly in meat, fish, dairy, and eggs as food groups. Also in vegetables but in lower concentrations.
  • They should be consumed under medical recommendation and supervision, since the consequences of an excess can cause serious alterations in the body.

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