Proteins are composed of amino acids, some of which your body can synthesize and others not. The nine you need yet cannot synthesize, and thus need to ingest, are called essential amino acids (EAAs). A protein is said to be complete when it has enough of each EAA. Among those, branched-chain amino acids (BCAAs) are crucial to your muscles, with leucine being especially anabolic.
Benefits of amino acids
- Anabolic agent
- Supports immune function
- Inflammatory down-regulation
essential vs branched chain amino acids
EAAs are essential, such that you must source them from your diet. Whereas, branched chain amino acids BCAAs are made up of EAAs.
It is clear that there exists a delicate balance of amino acids with respect to muscle growth, which can be disrupted by consuming BCAAs. To put it simply, if protein coming in (muscle protein synthesis) is greater than protein going out (muscle protein breakdown), muscle growth occurs.
While all amino acids contribute to protein synthesis, one could argue that leucine (a BCAA) is the most potent inducer, which is why the fitness industry began taking BCAAs.
However, if you take BCAAs without the proper balance of other amino acids, muscle growth can not only be extremely limited due to the lack of other amino acids, but lead to muscle breakdown. Various studies have found this. In other words, when you have an excess of BCAAs, the body will actually break down its own muscle tissue to free up EAAs and maintain homeostasis.
Additionally the consumption of BCAAs in isolation have been demonstrated to deplete B vitamins, serotonin, disrupt metabolic function leading to weight gain, among other suboptimal health effects.
As mentioned, there exists a critical balance of AA, not only to survive, but to thrive. And you need all 9 EAAs for the best results.
It is clear that there exists a delicate balance of amino acids with respect to muscle growth, which can be disrupted by consuming BCAAs. To put it simply, if protein coming in (muscle protein synthesis) is greater than protein going out (muscle protein breakdown), muscle growth occurs.
While all amino acids contribute to protein synthesis, one could argue that leucine (a BCAA) is the most potent inducer, which is why the fitness industry began taking BCAAs.
However, if you take BCAAs without the proper balance of other amino acids, muscle growth can not only be extremely limited due to the lack of other amino acids, but lead to muscle breakdown. Various studies have found this. In other words, when you have an excess of BCAAs, the body will actually break down its own muscle tissue to free up EAAs and maintain homeostasis.
Additionally the consumption of BCAAs in isolation have been demonstrated to deplete B vitamins, serotonin, disrupt metabolic function leading to weight gain, among other suboptimal health effects.
As mentioned, there exists a critical balance of AA, not only to survive, but to thrive. And you need all 9 EAAs for the best results.
Supplementation
Do you need to supplement EAAs? Not if your diet and digestion is optimal - both of which are deep rabbit holes to explore. One can certainly source those EAAs from high-quality protein-rich foods (animals are more rich in leucine), if your body can adequately digest, absorb and assimilate them. The ratio of EAAs in supplements like Perfect Amino has been demonstrated clinically to maximize muscle protein synthesis and athletic recovery. Perfect Amino is composed of EAAs.
perfect amino
- Provides the eight essential amino acids for protein synthesis that your body MUST get from dietary sources
- It is the most effective protein supplement for building muscle and bone
- Promotes fast recovery after hard training
- Increases energy levels
- Supports a healthy immune system
- Is an excellent source of protein during weight loss with virtually zero calories
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References
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018; 10(2):180. https://doi.org/10.3390/nu10020180
Wolfe, R.R. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. J Int Soc Sports Nutr 14, 30 (2017). https://doi.org/10.1186/s12970-017-0184-9
Ispoglou T, White H, Preston T, McElhone S, McKenna J, Hind K. Double-blind, placebo-controlled pilot trial of L-Leucine-enriched amino-acid mixtures on body composition and physical performance in men and women aged 65-75 years. Eur J Clin Nutr. 2016 Feb;70(2):182-8. doi: 10.1038/ejcn.2015.91. Epub 2015 Jun 17. PMID: 26081485; PMCID: PMC4744242.
Wolfe, R.R. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. J Int Soc Sports Nutr 14, 30 (2017). https://doi.org/10.1186/s12970-017-0184-9
Ispoglou T, White H, Preston T, McElhone S, McKenna J, Hind K. Double-blind, placebo-controlled pilot trial of L-Leucine-enriched amino-acid mixtures on body composition and physical performance in men and women aged 65-75 years. Eur J Clin Nutr. 2016 Feb;70(2):182-8. doi: 10.1038/ejcn.2015.91. Epub 2015 Jun 17. PMID: 26081485; PMCID: PMC4744242.
