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            What Effect Does Supplementation with BCAA's Have on Performance?

   The question is often asked, and has been under much study where many different results are often found. Research on this topic is currently ongoing while athletes continue to use these vital amino acids that they believe will undoubtedly help boost their own performance.

   Many people in competitive sports such as bodybuilding, triathletes, and marathon runners are aware of the importance that these three amino acids have in the body. Due to the fact that they account for at least 35% of all amino acids found in muscle tissue, I can see why they have become one of the top five sports supplements, and put under such careful study. The three amino acids that make up the Branched Chain Amino Acids are valine, leucine, and isoleucine. While the research being done on BCAA's and their effects on exercise and performance is ongoing, we should point out the important role they have within the body.

   Branched chain means they are an open chain of atoms that have one or more side chains. There primary function is to build protein, as well as build and maintain skeletal muscle, they assist in glyconeogenesis, which is a way to recycle glucose for energy. BCAA's are what we use as fuel for exercise and all other neural and physical functions within the body, we cannot live without them. Leucine and isoleucine are both necessary for the optimal growth of infants and for nitrogen balance in adults. They also stabilize blood sugar, which is vital to those with diabetes.      These essential amino acids (among all nine together) can only be obtained from animal proteins such as dairy products and red meat. Whey and egg protein supplements are suppliers of these amino acids and are often added into the daily nutrition plan as well. 

   During periods of physical stress, such as with intense weight training and cardiovascular activity, the body can enter a catabolic state, that is where muscle tissue is broken down. A supplementation of BCAA's will stop breakdown of muscle, but not enhance performance. 

   Another way of looking at this however, is that muscle strength is preserved from supplementation with BCAA's and inadvertently effects performance in this way by allowing an athlete to train at higher levels of intensity without that loss of muscle. He is then able to train to increase maximum performance, making gains each time he trains. 

   The three BCAA's leucine, valine and isoleucine are known to have to compete with other amino acids tryptophan, tyrosine and phenylaline, in using one large neurotransmitter in the brain to transport to the blood. These other amino acids are the precursors to the neurotransmitters serotonin, dopamine and nor-epinephrine, which produce a relaxed effect on the brain. If the level of Branched Chain Amino Acids is raised higher in the body, they will slow the synthesis of these other amino acids, thereby making it possible to train harder and for longer periods of time.  It is also important to point out that when carbohydrates are given with BCAA's during endurance exercise, it depresses the exercise-induced increase of the plasma free fatty acids and free tryptophan levels, as well as the uptake level of tryptophan of the brain. This would of course cause a delay in the effect of BCAA's ability to slow fatigue.

    After reviewing many articles and research studies, it seemed that results were often positive or negative depending on the conditions of how the studies were being conducted. Scientists seem rather skeptical from the beginning of many studies when looking for signs of enhanced physical performance, while fitness enthusiasts were enthusiastic in their findings. It does seem apparent however, that supplementing with BCAA's has a positive effect on performance in special circumstances, such as in high altitudes or in extreme heat, where they helped to replenish depleted glycogen stores and immune system function, as well as reduce signs of infection. (This is extremely valuable to elite athletes preparing for an event, when training under extreme conditions of physical stress can often result in illness.

    Turning to that subject for a moment, I did find cases where supplementation was extremely beneficial to patients with liver disease. Doses of BCAA's helped reduce inflammation, improve sleep quality, and return patients normal breathing. In most studies, leucine is usually administered in higher doses  than valine and isoleucine. Administration of BCAA's has also been given to those with Amyotrophic Lateral Sclerosis (ALS) also known as Lou Gehrig's disease; where nerve degeneration begins, turning to a state of atrophy and eventually death. The results of study have shown that the effects of the disease were slowed in most patients, extending the lives of those with a terrible fate. Athletes involved in intense training often often supplement with 5 grams leucine, 4 grams of valine, and 2 grams of isoleucine per day to prevent the loss of muscle when trying to lose that last bit of fat for competition.

      Although there is yet to be produced any solid proof as to whether performance truly benefits from BCAA's under normal conditions in athletes, it is obvious that we need them since they are essential to keep enough in the diet, so as not to become deficient where severe health problems could arise. An adequate amount for individuals based on their activity level is recommended to ensure optimal physical function and overall health. Side effects have not been reported to be toxic in high levels, and high intake of BCAA are simply converted into other amino acids or used as energy.

     To put my own personal point of view in here, I think anything that the body needs in order to function should be looked at by the individual to make sure they have adequate amounts in their daily nutrition regimen. Regardless of scientific study, BCAA's are essential nutrition and are vital to living, whether involved in high intensity training for athletic competition or not. I do not believe that most Americans get a high enough level of protein in their diets to support maximum performance, thus accounting for why many complain of fatigue or a lack of energy.  All amino acids are vital to optimum performance.

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