BCCAS are the "big supplement" right now. However, they have been around in supplement form for years! I used to take them in capsule form way back when I was a bodybuilder. It isn't anything new or revolutionary! They are basically 3 amino acids linked together in a strand. A very quick breakdown... Protein is made up of essential and nonessential amino acids. If one or more essential amino acids is missing, you have what is called an incomplete protein. Essential amino acids cannot be produced by your body and must be obtained from your nutrient intake. Branch Chained Amino Acids are comprised of the three ESSENTIAL AMINOS; isoleucine, leucine and valine. They are know as the "anabolic amino acids" because they help repair and build muscle tissue. You can increase them in your diet with BCCA supplements or Whey Protein which contain them as well. Anyone who has trained or spoken with me know where I stand on supplements. I believe they work but should be used as their name implies, as a supplement to proper nutrition. In fact supplements are synthetic, man-made chemicals which can provide a host of side effects to your kidneys, liver and heart... Unfortunately, I know from experience. And although BCCAS are synthesized in the muscle tissue and not the liver, I prefer and recommend REAL FOOD for proper nutrition.
Now that you know WHAT they are, lets discuss WHAT THEY DO. As mentioned earlier, the three amino acids that comprise the Branched Chain Amino Acids help repair and build muscle tissue. The amino acid Leucine helps with protein synthesis. The Isoleucine, Leucine and Valine trio can also increase the strength and length of your workouts by helping reduce exercise induced muscular fatigue. BCCAS have also been credited with increasing the body's ability to produce growth hormone and increased insulin levels which all lead to an anabolic or muscle building state in the body. They also have been credited for helping reduce cortisol levels in the body. Cortisol is a natural steroid in the body that is catabolic. It is released by the body during periods of stress. As I have mentioned in many blogs and during conversations, Getting your nutrients through REAL FOOD is ideal. Your body can digest and absorb nutrients from foods more effectively with less harmful side effects than from chemical compounds and fillers developed in a lab and then mass produced in a factory. The foods listed below all contain BCCAS;
Chicken Breast
95% lean beef
Canned Tuna
Wild Salmon
Flank Steak
Talapia
Turkey Breast
Egg
Egg White
Nuts
Beans
Lentils
Soy Protein
If you are looking to reap the benefits of Branched Chained Amino Acids, increase these foods in your diet. They are nutrient dense and will also provide a host of other beneficial nutrients as well. You just won't look as hardcore walking around the gym carrying your gallon jug of red water mixed with a BCAAS but you will reap the same benefits while consuming nutrient dense foods.