Learn why BCAAs are a game-changer for athletes and fitness enthusiasts. Dive into the science behind these powerful amino acids and how they can supercharge your performance!

Understanding Different BCAA Types and Their Unique Benefits

By Rick
Handel
10/21/2024
Blog

Branched Chain Amino Acids (BCAA) have gained immense popularity as dietary supplements among athletes, bodybuilders, and fitness enthusiasts. The concept that BCAAs may have a unique capacity to stimulate muscle protein synthesis has been put forward for more than 35 years¹.

The BCAA types consist of the three essential amino acids L-Leucine, L-Isoleucine, and L-Valine. In most cases, the research on BCAAs has incorporated the combined use of these amino acids, although some research supports using L-leucine alone for muscle health.

The popularity of BCAA is reflected in the fact that its market size was valued at $1.45 billion in 2022. It is estimated to grow at over 5.8% CAGR from 2023 to 2032².

Investing the time to educate yourselves on the various health benefits BCAAs provide can help you create a best-in-class formula that can then be manufactured by a qualified contract development and manufacturing company like Vitaquest. Let’s start by defining what a BCAA supplement is and answering one of the common questions we hear from consumers and new supplement business owners.

What is a BCAA Supplement?

One of the most common questions consumers and new dietary supplement business owners ask is – Do BCAAs work?

Numerous studies have been conducted and published demonstrating BCAA benefits and effectiveness. They are building blocks for all life forms. These amino acids and the metabolites produced from them act as signaling molecules to help activate important functions ranging from protein synthesis to insulin secretion.³

Research also suggests that BCAAs promote recovery from high-intensity exercise and improve cognition, focus, and psychomotor function⁴. Research has also demonstrated that supplementation with BCAA significantly reduced the breakdown of skeletal muscle in normal and exercising volunteers, ⁵ ⁶ ⁷ ⁸ ⁹ ¹⁰ decreased muscle soreness and muscle fatigue occurring for a few days after exercise, ¹¹ ¹² and decreased lactic acid levels during exercise.¹³ ¹⁴ ¹⁵ ¹⁶

It’s important to clarify that, although BCAAs are found in varying amounts in proteins, they are not the same as protein and should not be used as a substitute. Instead, they consist of the three specific amino acids already covered in this article that are part of the full amino acid profile found in complete proteins. Likewise, BCAA does not perform the same roles as creatine which is made up of the amino acids arginine, glycine, and methionine. Nevertheless, BCAA can be used as part of a comprehensive program for muscle growth that includes protein and creatine.

Essential Amino Acids and Their Role in BCAA Supplements

Essential amino acids are those that cannot be synthesized by human or other mammalian cells and must be obtained from food or supplements.

The nine essential amino acids include the BCAAs leucine, isoleucine, and valine, histidine, lysine, methionine, phenylalanine, threonine and tryptophan.¹⁷ Research has shown that when these essential amino acids are used together with arginine (a conditionally essential amino acid; see below section on conditionally essential amino acids), they were able to stimulate muscle protein synthesis in both young and elderly adults¹⁸ ¹⁹ ²⁰, and do so more effectively than whey protein supplementation in healthy elderly individuals²¹.

Research²² has also shown that this combination of amino acids enhanced muscular adaptation via increases in protein turnover, supporting greater improvements in muscular size and quality. Likewise, research²³ also shows that supplementation with BCAAs can reduce muscle damage and ameliorate muscle soreness after resistance exercise in trained males. Additionally, research suggests that BCAAs benefit weight loss. One study²⁴ found that supplementation with BCAAs and vitamin B6 helped reduce waist-to-hip ratio, which may be a function of helping the body maintain lean muscle mass while burning fat.

The Three Primary BCAAs:

While Leucine, Isoleucine, and Valine are collectively known for their muscle health benefits, each amino acid also offers distinct individual advantages.

Leucine

Leucine is the most well-known and prevalent of the three BCAAs. In animal research²⁵, supplementation accompanied by regular exercise training increased the activity of skeletal muscles and improved muscle quality. In human research²⁶, when EAA was supplemented along with 20% or 40% leucine, there was a significant improvement in lean mass (i.e., muscle). Additional human research²⁷ showed that leucine supplementation during caloric restriction resulted in a greater preservation of muscle mass.

Isoleucine

Isoleucine plays a critical role in various physiological functions, including growth, immunity, protein metabolism, fatty acid metabolism, and glucose transportation. Isoleucine can promote a healthy functioning immune system, including immune organs, cells, and reactive substances. Recent studies have also shown that isoleucine may induce the expression of host defense peptides (i.e., β-defensins) that regulate host innate and adaptive immunity.²⁸ Isoleucine is also the oxygen-carrying pigment inside of red blood cells and helps to make hemoglobin²⁹. 

Valine

Research³⁰ has demonstrated that valine increased the expression of genes involved in mitochondrial biogenesis and dynamics. So, what exactly does this mean? Mitochondria are the parts of our cells that make energy (ATP). The more mitochondria you have, the more energy you can make. “Mitochondrial biogenesis” is a term that means making new mitochondria! Also, the same research showed that Valine reduced oxidative stress in the mitochondria, and improved ATP production.

Non-Essential Amino Acids in BCAAs

Are you wondering what are non-essential amino acids? If so, the term doesn’t mean that these amino acids aren’t important or that the body doesn’t need them. Rather, the term is used to describe amino acids that are not primarily derived from the diet but are synthesized by the body.³¹

Now that you know the non-essential amino acids definition, here is a list of the specific non-essential amino acids: arginine, alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine³²—although arginine is also a conditionally essential amino acid (see below section on conditionally essential amino acids).

Arginine – A precursor to nitric oxide, a vasodilator produced by the body to facilitate circulation.³³
Alanine – A source of energy for muscles and the central nervous system.³⁴
Asparagine – Helps to break down toxic ammonia within cells.³⁵
Aspartic acid – Functions in the nervous and reproductive systems.³⁶
Cysteine – Demonstrated antioxidant effects.³⁷
Glutamic acid/glutamine – Required by the immune system, gastrointestinal tract, kidneys, and liver.³⁸
Glycine – Acts as a neurotransmitter in the central nervous system.³⁹
Proline – This amino acid and its metabolite make up about 25% of the amino acids in collagen in bone, connective tissue, and the extracellular matrix.⁴⁰
Serine – Plays a role in neurotransmission, and folate and methionine cycles.⁴¹
Tyrosine – In healthy humans, an acute intake of tyrosine increases plasma levels of norepinephrine, epinephrine, and dopamine.⁴²

Some non-essential amino acids, such as arginine, are complementary to BCAAs. In one study⁴³, a blend of BCAAs, arginine, and carbohydrates was found to promote:

More optimal levels of glucose and insulin during recovery from training.
A positive anabolic response during the recovery period.
Improve fatigue score after exercise.

Conditionally Essential Amino Acids in BCAAs

Amino acids may be considered conditionally essential because the body cannot synthesize them in sufficient quantities during illness, stress, or specific physiological periods of growth, including pregnancy, adolescent growth, or recovery from trauma⁴⁴. Conditionally essential amino acids include arginine, histidine, cysteine, glutamine, tyrosine, glycine, proline, and serine⁴⁵.

Some non-essential amino acids, such as glutamine, also complement BCAAs. Besides its role as a protein synthesis building block, glutamine provides a ready energy source via its role in generating ATP⁴⁶ ⁴⁷.

Choosing the Right BCAA for Your Supplements

In research, BCAA supplementation was used in various strategies, including pre-load only, at the exercise day only, at pre-load and exercise day, on the exercise day and recovery period, and at pre-load, exercise day, and recovery period. In any case, seven of the studies included supplementation with BCAA at a ratio of 2:1:1 (leucine: isoleucine: valine), although the BCAA ratio was 3:1:2 in two studies.⁴⁸ Whichever ratio you choose, the data indicates that leucine should be the predominant amino acid.

Vitaquest Excels at Creating Custom BCAA Dietary Supplements

Vitaquest is a contract development and manufacturing organization (CDMO) that has successfully provided thousands of supplement business owners with best-in-class BCAA supplement manufacturing, packaging, and fulfillment services for over 45 years.

Whether you’re a newcomer to the industry or aiming to diversify your product range, Vitaquest possesses the formulation design expertise, cutting-edge facilities, and solutions needed to swiftly and effectively turn your BCAA supplement concept into reality. Vitaquest offers a variety of dosage forms, including capsules, tablets, and powders.

Vitaquest also has expertise in domestic and international regulatory standards. We are GMP-certified by NSF, assuring brand owners and consumers about our compliance with industry regulations and standards. In addition, Vitaquest can offer Kosher, Halal, certified organic products, and FSSC 22000 certification for food safety.  

Are you ready to capitalize on the BCAA supplement trends? If so, call 800-526-9095 to speak with one of our knowledgeable sales executives or request a nutraceutical manufacturing price quote if you’ve already finalized your project requirements! 

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Conclusion

BCAA supplements are extremely popular, and their popularity continues to grow. BCAA are important for protein synthesis, and research has demonstrated their effectiveness in reducing the breakdown of skeletal muscle, decreasing muscle soreness and muscle fatigue after exercise, decreasing lactic acid levels during exercise, and helping maintain lean muscle mass while burning fat.

A combination of the three BCAA types—leucine, isoleucine, and valine—is important to include in a well-formulated product. Make sure to contact Vitaquest if you’re ready to capitalize on the BCAA supplement trends! 

Frequently Asked Questions About Different BCAA Types

Q: What is the best type of BCAA?

The best type of BCAA is a formula that contains the three BCAA amino acids: leucine, isoleucine and valine. Furthermore, since most studies were done using a 2:1:1 ratio of these amino acids, this is a good choice.

Q: What are the three branched-chain amino acids?

The three BCAA amino acids are leucine, isoleucine and valine. Most studies were done using a 2:1:1 ratio of these amino acids.

Q: Which BCAA is most anabolic?

Leucine is the most anabolic, but it is best to use leucine, isoleucine, and valine together.

Q: Is BCAA for bulking or cutting?

Both. By helping to stimulate protein synthesis, it is bulking. But, by helping you to maintain muscle while losing weight, it is cutting.

Q: How do I choose BCAA?

Choose a BCAA formula that contains the three amino acids: leucine, isoleucine, and valine. Furthermore, since most studies were done using a 2:1:1 ratio of these amino acids, this is a good choice.

Q: What is healthier BCAA or creatine?

Both are healthy, and both serve different functions. BCAAs serve as building blocks for muscle tissue, while creatine helps to stimulate muscle growth/repair.

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Rick

Handel

Senior Vice President of Commercial Operations

Rick Handel is a 50-year veteran of the nutraceutical industry, with a strong background in formulation, R&D and GMP manufacturing of dietary supplements. Rick is celebrating 30 years with industry-leading supplement manufacturer Vitaquest International, where he currently serves as Senior Vice President of Commercial Operations. In that capacity, Rick is responsible for driving sales and innovation by identifying and developing new strategies, business opportunities, science-backed ingredients, and novel delivery technologies. Rick holds eight patents and has presented his published scientific papers and studies at conferences around the world.

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