BCAAs can be taken before, during, and after workouts to rapidly increase amino acid levels in the bloodstream, promote protein synthesis, and prevent muscle protein breakdown. They may also be taken between meals if you feel your diet is not providing adequate levels of BCAAs in the form of complete protein from meat, dairy, fish, eggs, etc. Supplemental BCAAs are sold encapsulated (like our Roctane BCAA Capsules), or in plain or flavored powder form, that can be mixed into liquid. Keep in mind, however, plain (unflavored) BCAA powders are not everyone’s cup of tea, and can have a somewhat bitter taste. Oral supplementation of branched-chain amino acid improves nutritional status in elderly patients on chronic haemodialysis.
Efficacy of the branched-chain amino acids in the treatment of tardive dyskinesia in men. Parenteral nutrition with branched-chain amino acids in hepatic encephalopathy.
Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.
Branched-chain amino acids might also cause stomach problems, including nausea, vomiting, diarrhea, and stomach bloating. In rare cases, branched-chain amino acids may cause high blood pressure, headache, or skin whitening. Muscle damage caused by exercise. Early research shows that taking branched-chain amino acids might reduce the breakdown of muscles during exercise.
Tryptophan (the same tryptophan from your post-thanksgiving drowsiness) is a precursor to the neurotransmitter serotonin, a central fatigue substance which produces feelings of relaxation and sleepiness (Newsholme & Blomstrand, 2006). Of the BCAAs, leucine in particular has been shown to initiate muscle protein synthesis (building) and inhibit protein breakdown (Norton & Layman, 2006).
More information is needed about this interaction. Branched-chain amino acids are POSSIBLY SAFE when taken by mouth appropriately for up to 2 years. Some side effects are known to occur, such as fatigue and loss of coordination. Branched-chain amino acids should be used cautiously before or during activities where performance depends on motor coordination, such as driving.
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