BCAAs: what are branched-chain amino acids?
Branched-chain amino acid — short BCAAs — are the proteinogenic amino acids Leucine, Isoleucine, and Valine. They are categorized as essential amino acids, so they cannot be generated by the body itself and thus have to be taken in via suitable food.
BCAAs are contained in food such as bovine meat, chicken breast, raw salmon, chicken egg, nuts, maize wholemeal flour, rice and pulses, cow milk, peas, oat flakes, and wheat wholemeal flour.
Due to physical stress caused by endurance sports, martial arts, or weight training, an increased requirement of amino acids can occur. BCAAs in particular hold a special position because of their positive qualities and anabolic as well as anti-catabolic effect.
BCAA in weight training, martial arts, and endurance sports
Among athletes it is a well-established fact that a shortage of amino acids impairs performance, while a proper supply has a positive effect on the development of muscles and regeneration. Amino acids offer various advantages and are helpful during the muscle development phase, the regeneration phase, as well as during diet, and they counteract muscle loss. BCAAs rank among the most favored and most important amino acids in sports, since in addition to energy management, they are really important for the muscles. More and more athletes take advantage of the performance-boosting effects of BCAAs.