BCAAs, branched-chain amino acids, their role and metabolism

Branched chain amino acids are a topic that has been debated many times on forums, social media, and other discussion platforms, with debates that never find a solution, one way or the other. Essential amino acids , your body is not able to synthesize the Leucine , Isoleucine, and Valine. You therefore necessarily need to supply your body with BCAAs on a daily basis, along with the other essential amino acids. All three also constitute the raw material that makes up your own proteins .

Let us note, moreover, that this notion of amino acids essentials (EAA) and non-essential amino acids can already be questioned given that amino acids are considered as energy substrates like any other during exercise. Hence, the excessive decrease in the plasma level of some of these amino acids such as Glutamine (considered non-essential) has shown to have a negative effect on post-workout recovery. A priori, there is nothing surprising in this since L-Alanine and L-Glutamine are the two priority amino acids for glucose reformation (gluconeogenesis).

BCAAs, branched-chain amino acids relatively essential for bodybuilders

Placed in context, BCAAs are amino acids of as much interest as the other essential AAs, each of them being relatively considered according to its own and associated role. Indeed, and even if this may seem a little difficult to understand, it is that the dietary context plays a determining role in the metabolism of amino acids , and branched chain amino acids in particular. Specifically, BCAAs are metabolized in the muscle itself, unlike other amino acids. This is the type of argument you'll usually hear from most supplement retailers. In other words, most online stores or vendors will insist that BCAAs will help you generate energy during exercise, when in fact it's more the role of carbohydrates, and glucose in particular.

Why use BCAAs for energy when your glycogen stores do too?

We're walking a bit on our heads here. To tell the truth, if you want to make energy with amino acids, whey protein will do it much better than branched chain amino acids and your glycogen stores will too. No, more seriously, if we offer you these “usage instructions”, it is because your reseller mainly wants you to consume your BCAAs quickly in order to resell them more quickly afterwards. You will also be told that taking BCAAs before or during training will reduce post-exercise catabolism but again, this is a very relative reality. If you really wanted to reduce catabolism with amino acids, you would take L-Alanine and L-Glutamine instead since they are reduced to glucose much more often than BCAAs. Again, A protein will be significantly more effective at reducing catabolism or giving you energy than branched chain amino acids will be .

However, branched-chain amino acids, essential or not, are EAAs like any other. This means that you'll likely get better results by taking them with one or two meals to enrich your diet with amino acids than by wasting them for energy during training.

BCAAs are glucoformers but have many other functions.

It's true that BCAAs are glucoformers, but they also have many other roles within your body. In fact, scientific research has proven that L-Isoleucine is involved in glucose uptake at the cellular level via GLUT4 receptors. These receptors allow glucose to move into the cell. L-Valine also plays an important role in managing blood glucose levels and cellular energy synthesis.

As for Leucine, you know its role in activating protein synthesis through the mTOR/AKT/p70S6k pathway. From this argument, you will easily tell me that Leucine is undoubtedly the most essential amino acid for muscle growth, but none of them are dispensable for muscle growth or for other roles involved more or less directly in energy metabolism. For example, Glycine is also of capital importance for the normal functioning of our organism and muscle mass. Glycine intervenes, for example, in the endogenous synthesis of creatine and the collagen . Methionine is also involved at the forefront of this complex organic and cellular process.

Leucine is anabolic or insulinogenic depending on the amount added

Regarding Leucine, clinical experiments have proven that adding 1.5 grams increases the effectiveness of a shake. protein , that 3 grams did it too but that taking 5 grams precipitated the amino acids towards gluconeogenesis. In other words, an additional intake of L-Leucine is interesting if you want to optimize anabolism but from a certain point, it is the synthesis of glucose which takes over. Logically, this is explained since Leucine is insulinogenic, just like glucose. All these reasons led Yam Nutrition to develop Bombi from a complete complex of amino acids and Taurine and not just BCAAs. We invite you to try it, before or during training; you will certainly appreciate the difference…

YAM Nutrition