BCAA’s are said to be an exceptional cocktail of supplementation amongst athletes and bodybuilders – both to build muscle and recover faster. But what are Branch-Chained amino acids and does it work like steroids?
No, BCAA’s are not like steroids – but they do have a positive impact on muscle growth. BCAA’s are three of the essential amino acids that cover up to 45% of our daily need for amino acids. BCAA’s are important in protein synthesis for anabolic growth and are said to increase testosterone and human growth hormone. This means BCAA’s can stimulate performance, muscle growth, speed up recovery time, and prevent loss of muscle mass.
In this article, we’ll talk about the wonder product BCAA’s, how it affects our hormones and if steroids are naturally found in our body. We’ll go through natural ways to enhance anabolic growth in order to help us increase muscle mass, performance and recovery time. Lastly, we’ll touch up on the benefits, side effects, dosage, and if BCAA’s are really worth it.
What Is BCAA?
BCAA’s are called Branched-Chain Amino Acids and contain three essential amino acids (EAA’s). These are also called Leucine, Isoleucine and Valine. There are hundreds of amino acids found in nature but the human body only needs 20 essential and non-essential in order to function.
Amino acids are responsible for the synthesis of molecules such as nucleotide bases. Nucleotide bases are used to form DNA- and RNA molecules and amino acids play an important role in protein synthesis – how we create energy (ATP) in our cells.
This means amino acids are our building blocks and function as a part of:
- Forming DNA- and RNA molecules
- Protein synthesis and building muscles
- Metabolism of carbohydrates and fatty acids
- Helping hormones and neurotransmitters send the right signals
- Supporting the immune system and digestion
BCAA’s cover up to 45% of our need for essential amino acids. BCAA’s play an important role in protein synthesis.
Protein synthesis in the cells is made from combinations of amino acid chains. This means, when we ingest protein, enzymes in our mouth, stomach and small intestine start breaking down the fibers in the food. The amino acids in the protein will be broken down to smaller molecules and absorbed in our small intestine. When absorbed, the amino acids will travel through the bloodstream to our liver.
In the liver, the amino acids, like BCAA’s, will be used directly in protein synthesis in our cells. If we have excess indulgence of amino acids, we´ll store it in the liver as glycogen. This means, if we need energy or building blocks later (when fasting), our cells will get it from the stored glycogen in the liver.
With that said – how do BCAA’s impact our steroid hormones and do they work like steroids?
Effect Of BCAA On Hormones
The question is whether or not BCAA’s function as steroids – the answer is no. BCAA’s are not like steroids.
Let me explain why.
BCAA’s are amino acids in the protein. When we’re talking about building muscles we need a surplus of calories and the right amount of protein in order to grow. If we don’t ingest enough protein (amino acids), especially BCAA, it’ll affect the anabolic phase in protein synthesis. This means we’ll not repair the muscle tissue as efficiently as we could have, with the right amount of protein.
With that said, muscle growth is also impacted by other factors, such as hormones.
Do Steroids Exist Naturally In Our Body As Hormones?
Growth and development of muscle tissue are dependent on anabolic steroid hormones such as steroid hormones, human growth hormone (HGH), insulin-like growth factor 1 (IGF-1) and insulin.
Steroid hormones are testosterone (androgen), estrogen, progesterone, cortisol and aldosterone. These steroid hormones have different purposes. Testosterone is known to be the male hormone that boosts sex drive, energy, motivation, and stimulates HGH (increases muscle growth).
For men, testosterone decreases naturally with age. This means it becomes more difficult to maintain and build muscle tissue with age. Although it is possible to increase testosterone naturally through amino acids and other forms of supplementations.
Anabolic steroids are primarily used to boost testosterone through chemical injection of hormones. This means it’ll increase testosterone unnaturally – which, as a disclaimer, can cause serious health problems.
Hormones and amino acids, like BCAA’s, are both in the equation of protein synthesis, which makes our muscles grow.
Even though BCAA´s contribute to growing muscles, they still are not like steroids – but do hormones and amino acids affect each other?
Let’s talk about BCAA’s impact on testosterone.
Does BCAA Increase Testosterone?
According to studies, BCAA’s are known to increase anabolic hormones such as testosterone and HGH. It’s said that BCAA’s can decrease cortisol levels, which works catabolically (breaking down proteins and muscle growth) and BCAA’s support insulin sensitivity.
This means you can boost testosterone through:
- Exercises like HIIT and strength training
- Calorie surplus
- A diet high in protein
- BCAA supplementation
- Stress management
- Other supplementations
Now that we’ve been talking about how to increase testosterone naturally, are there other ways to increase performance and strength – and does BCAA play a role?
Is BCAA A Performance Enhancing Drug?
No, BCAA’s are not classified as performance-enhancing drugs but are natural amino acids found in protein or as supplementation.
There is a long list of banned performance-enhancing methods by the ´world anti-doping authority” (also called WADA). The list gets updated every year.
Disclaimer: Performance-enhancing drugs such as anabolic steroids, HGH, EPO, beta-blockers, etc. are banned and shouldn’t be a part of practicing a healthy lifestyle. Any questions or concerns should be discussed with your healthcare provider.
Fortunately, there are a lot of natural ways of enhancing performance, strength and muscle growth – for example with supplementation like BCAA’s. Beside what we’ve been talking about earlier, what are the benefits of BCAA’s?
Benefits Of BCAA
As mentioned earlier, BCAA’s are essential amino acids we need for optimal function of the body. Studies show, that adding BCAA’s can:
- Enhance muscle growth
- Speed up recovery time
- Prevents loss of muscle mass
- Assist healthy liver function
- Increase weight loss
- Improve performance and strength
BCAA’s are not a standalone supplement that guarantees the above-mentioned benefits and need to be combined with other factors as well.
BCAA Dosage
How much BCAA you need depends on your diet and activity level. There are different recommendations – some suggest taking it before- and after a workout and others suggest it before bedtime.
When you take BCAA’s supplementation before- and after a workout it’ll enhance protein synthesis. When you take BCAA’s before bedtime it’ll stimulate muscle recovery.
BCAA’s should be taken over an extended period of time for optimal effect. The recommended dose is 200 milligrams per kg body weight. When measuring in pounds that’s 91 milligrams per pound.
Side Effects Of BCAA
BCAA’s are in general a safe supplementation method when used up to around 35 milligrams per day.
Potential side effects:
- Nausea
- Vomiting
- Diarrhea
- Bloating
- Fatigue
It is worth knowing that if you’re dealing with any medical disorder, it’s my recommendation to talk to your healthcare provider before taking any supplements.
With the benefits of BCAA’s and the potential side effects, will BCAA supplementation be worth it?
Is BCAA Worth It?
If you are exercising regularly and want to optimize performance, muscle growth, strength, and recovery, in my opinion, yes, BCAA’s are worth it.
When looking at the benefits versus the potential side effects, BCAA’s in combination with diet and other supplementation forms can enhance different aspects of your health.
If you are curious about your hormones and want to optimize your health, you can book a consultation with me here, if you wish to do an in-depth laboratory test.
