The Branched Chain Amino Acids (BCAAs) are Leucine, Isoleucine and Valine. They are essential amino acids because your body can't make them.

BCAAs are required to maintain muscle tissue. Studies have shown that they help to preserve the muscle stores of glycogen. BCAAs also prevent muscle tissue breakdown during physical training.

Unlike other amino acids BCAAs are not metabolized in the stomach and are instead metabolized directly in the muscle. This unique quality means that they are very anabolic (they build muscle) and very anti-catabolic (they stop muscle breakdown). But remember, your body can't make them.

Popular with athletes, for good reason

BCAAs are very popular among athletes, and research validates that usage. Several studies have shown these three key amino acids are extremely important to consume, especially when you are dieting and exercising.

During exercise, your body uses a mix of glucose, fats, and even protein as fuel. When you diet and your carbohydrate intake is lower than normal, the percentage of protein your body uses for fuel (including Leucine, Isoleucine, and Valine) dramatically increases.

The body will pull those needed amino acids from the continuously circulating pool of amino acids in your bloodstream. If these aren't replenished from an outside source, your body will breakdown other areas of your body to supply this pool.

Less fat, more muscle

Studies have shown that subjects who consume an effective dose of BCAAs while dieting have greater levels of lean muscle mass retention than subjects given a placebo. Results from one study concluded that the subjects consuming the high protein diet including branch chain amino acid supplements lost the greatest amount of bodyfat. The group supplementing with branch chain amino acids lost the greatest amount of fat from the abdominal area and thigh regions, two areas of concern for many men and women. It is important to take gram doses of each of the BCAAs before, during, and after exercise to maximize a workout program.

Some athletes say that branched-chain amino acids help improve strength training results, and help improve endurance. The BCAAs are especially important to athletes because they are metabolized in the muscle rather than the liver. This means that they can be used either to build new proteins or be burned as fuel to create energy.

Supplementing with BCAAs has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAAs can improve performance and delay the onset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle.

The athlete's friend

A good deal of research has been done on BCAAs in athletes. Some athletes may experience increased mental clarity during exercise or may be less susceptible to infections caused by the stress of exercise. Performance under certain conditions, such as high altitude or heat, may also be improved with BCAAs.

One controlled study gave athletes 6 grams per day of BCAA for one month before a competition, then 3 grams per day from the day of competition until a week following. Compared with a placebo, BCAAs restored depleted glutamine stores and immune factors that occur in athletes, and led to one-third fewer symptoms of infection during the period of supplementation. Studies by another group of researchers suggest that BCAA supplementation may also improve exercise-induced declines in some aspects of mental functioning.

Supplementation makes sense

As a supplement that has no reported side effects, branched chain amino acids offer many benefits to the serious bodybuilder. Amino acids support protein synthesis and muscle building. Amino acids are the most important nutrients for bodybuilders and strength trainers. Your body cannot manufacture its own BCAAs.

You can see why BCAAs are so important in your quest for muscle growth and recuperation.