BCAAs: A powerful dose for muscle growth and fat loss

Editor's Note: I write a monthly column for Muscle & Fitness called "Born Fit", where I answer real questions. This article focuses on BCAAs and fat loss. This is an uneditable answer that does not have to be reprinted in the magazine. Ask a question using #BornFit if you would like to be considered for publication. -AB

What are the benefits of taking BCAAs to increase muscle growth?

Since I published a book on intermittent fasting, there has been a lot of interest in BCAAs (branched-chain amino acids). I am the only one responsible.

This was unfortunately translated to: BCAAs increase muscle gains, so I should consume them. It is a lot.

BCAAs are similar to protein dosing. In some cases, you might not need to take them as a separate component of your diet or supplement plan.

What do BCAAs really do?

BCAAs, as you can see, are three amino acids that have a side chain which is branched. They are leucine (or isoleucine) and valine (usually in a 2:1 ratio).

Leucine is known to be an anabolic factor and signal for protein synthesis. When calories are low or lack thereof, this anabolic signal may help to prevent or promote muscle growth.

It would be logical to take BCAAs. However, your daily protein intake will determine how much you need.

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BCAAs are high in leucine but all forms of complete protein are.

You're getting BCAAs, as well as a significant amount of leucine, whether you're eating a protein shake or a steak.

Here is where things get tricky. The majority of research on BCAAs compares consumption of these three ingredients with low- or even no-protein intake.

These situations call for you to take BCAAs in order to prevent or spark muscle growth. BCAAs can be a great choice if you are struggling to eat enough. However, there was no difference in BCAAs and adequate protein in the few studies.

Do You Need Extra BCAAs?

What does this all mean? You don't need to buy extra BCAAs if you eat enough protein. They tend to be more expensive than whey, and can cause serious health problems.

The speed at which you absorb your protein and the amount of amino acids are secondary considerations when eating. Why is this? What is the most important factor in your body's ability to grow larger, stronger muscles?

One exception is when you are trying to lose weight or eat fewer calories.

Research suggests that you might be able to preserve your muscles while losing fat by taking more BCAAs.

The BCAAs are not better than protein per se. It is simply a way to save calories.

Many BCAA products may appear "calorie-free", but don't be deceived. This is an FDA loophole that allows products with less than 5 calories per serve to not be listed. A gram of BCAAs has 4 calories. A 10g serving of BCAAs contains 40 calories. A 30-gram scoop protein powder (containing a similar amount) has 120 calories.

Your muscles require BCAAs to grow or hold onto muscle mass when you lose weight. Your choice and your bank account will determine how your BCAAs are received, whether they come from food, protein powders or supplements.