Active sportsmen, professional athletes, and even sports enthusiasts often decide to start using BCAA or Branched- Chain Amino Acids. However, not many people have in-depth knowledge of BCAA’s key features and their important role in the process of maintaining a healthy and active body.
These amino acids are essential to our bodies and they may help in muscle building, weight and fat loss as well as recovery of muscles after performing exhaustive physical activities. Also, BCAAS may boost stamina, endurance, and energy.
Many of the products in our everyday diet are full of BCAAs. Egg whites contain the greatest amount of amino acids, then soy proteins, red meat, poultry, fish and dairy products.
However, when you are physically active, your body may need a higher concentration of amino acids than the usual amount you get from food. Therefore, you may consider increasing your BCAA intake by taking supplements that contain these chemical compounds.
Table of Contents
What Is BCAA?
BCAA (Branched Chain Amino Acid) is the term that defines the three amino acids Leucine, Isoleucine, and Valine which are grouped together into a chain that branches off to one side.
These are the three of the total nine essential amino acids that we must take through our diet in order to fine-tune the vital functions in our body. BCAAs have a different chemical structure from the other amino acids and play a big role in the process of health maintenance of physically active people.
Athletes or people who do heavy resistance training may need a higher requirement of amino acids. According to scientific studies, women need to consume a minimum of 9 grams while men a minimum of 12 grams of BCAAs per day.
Leucine- has a key role in stimulating the protein synthesis in muscles and enhancing muscle growth. People who are physically active need 16 milligrams of Leucine on a daily basis.
Isoleucine, same as the leucine, this amino acid intensifies protein synthesis. The Isoleucine additionally enhances the absorption of glucose and then regulates its use during the performance of physical activities. In that way, the Isoleucine improves energy and endurance. People who are physically active need 16 milligrams of Leucine on a daily basis.
Valine stimulates muscle growth and recovery while regulating the levels of glucose in the blood and stimulating the central nervous and cognitive system. In that way, the Valine participates in the regulation and the transport of molecules through the brain membranes. People who are physically active need 12 milligrams of Leucine on a daily basis.
Here is a list of the 10 best BCAAs in Australia which may help you discover which BCAA is best for you:
Top 10 BCAAs in Australia
1. BCAA 5000
The formula of Branch Chain Amino Acids is made to support lean muscle building and boost your performance, endurance, and recovery through the power of pure BCAAs.
With 5 grams of premium BCAAs in the most researched and proven 2:1:1 ratio to give your muscles the recovery they need to be ready for the next training session.
As a stimulant-free muscle fuel, the BCAAs provide an additional fuel source during training for working muscle, kicking in when the body uses up other fuel sources to keep your performance high.
BCAA5000 is engineered to be the cleanest product to support your active lifestyle and keep you going without the added sugar, carbohydrates or gluten of other energy drinks. Plus, BCAA5000 flavors are rated best in class and as enjoyable as the benefits you feel.
2. BCAA ENERGY
The formula of this dietary supplement contains 5 grams Lean Muscle Building Branched Chain Amino Acids, 1.5 grams of Endurance Boosting Amino Acids, Natural Energizers, Antioxidants, and B Vitamins.
It is perfect to consume it anytime, either pre, post or during a workout. You may replace your morning coffee or keeping yourself optimized when you’re in the gym, on the field, or at the office, you get all the performance benefits in 1 drink.
The Green Coffee Bean and Green Tea give you the clean energy your body needs and heighten the concentration, getting you ready to take on any challenge without the crash you can get from artificial stimulants.
The protective antioxidants from Green Tea, Green Coffee, and Vitamin C to help defend your body’s cells against oxidative stress and support your immunity levels.
BCAA Energy is the cleanest product to support your active lifestyle and keep you going without the added sugar or carbohydrates or gluten of other energy drinks.
3. SCIVATION XTEND
ScivationXtend gives you the right dose of the best and most researched amino acids to ensure you’re able to recover faster and build the body you want. In every serving of ScivationXtend, you’ll get the following:
its amino acid complex triggers protein synthesis, supports muscle building, promotes fat loss, boosts recovery, adds vitamin B6, promotes healthy testosterone levels, supports healthy sleeping patterns and encourages proper muscle development.
Scivation Xtend boosts energy level, supports the post-workout recovery process and promotes fat burning. The new formula of Xtend from Scivation provides you with all of the muscle supporting ingredients you need to ensure rapid recovery and achieved results.
If you are serious about protecting and supporting your muscle mass, then it’s time to try Scivation Xtend.
4. BCAA 5000 POWDER
Each serving of ON Instantized BCAA 5000 Powder provides a 5,000 mg (5 g) blend of the three Branched Chain Amino Acids (L-Valine, L-Leucine, and L-Isoleucine) in every serving.
The Branched Chain Amino Acids (BCAAs), so named because of their branched chemical structure, are essential in that the body cannot make them from other compounds.
The method to produce ON Instantized BCAA 5000 Powder yields a powder that mixes readily in water or juice and does not readily clump or settle to the bottom. As a result, the difficulty in mixing you may have experienced with other BCAA powders is greatly reduced.
5. GOLD STANDARD TRAIN + RECOVER
BCAA supplement that provides endurance and may help you build muscle mass. Supports immunity and recovery of muscles.
It contains 5g of Branched Chain Amino Acids with added Beta Glucan Extract and Rhodiola to limit the negative effects of physical and mental stress.
It is boosted with electrolytes to maintain optimal performance and free of banned substances.
6. Dymatize BCAA Complex 2200
Dymatize BCAA Complex 2200 provides free form Branched Chain Amino Acids (BCAAs) in their most easily assimilated form to support muscle development.
Dymatize BCAA complex 2200 combines these highly efficient amino acids with nutritional cofactor in a 2:1:1 ratio which is the naturally-occurring ratio in muscle.
7. PUREBCAA ULTRA INTRAWORKOUT FORMULA
Pure Lean Nutrition PUREBCAA Ultra Intraworkout Formula is formulated to enhance workouts, prolong endurance and dramatically improve recovery, while at the same time stimulate the key pathways of muscle building!
5 grams of BCAA per serve and 1 gram of citrulline malate with a mouth-watering flavour of peach-mango.
Designed for physique athletes, bodybuilders and fitness enthusiasts who want to maximize workout intensity and fuel the best physique results possible!
8. Pure- Product Australia INSTANTIZED BCAA POWDER
This BCAA supplement may help you build muscle and regulates blood sugar levels. It helps in healing wounds and regulating energy. Pure-Product BCAA (Branched Chain Amino Acids) 2:1:1 Powder are three amino acids with similar structures that beneficially influence the muscles.
They can be found in any food containing protein, such as eggs or meat. Leucine, the strongest of the BCAAs, is responsible for the regulation of blood-sugar levels, the growth, and repair of tissues in skin, bones and of course skeletal muscle. It’s a strong potentiator to Human Growth Hormone (HGH).
Strawberry flavor powder helps in healing wounds, regulating energy and assists in preventing the breakdown of muscle tissue.
Pure- Product is one of the best BCAA in Australia that assists in preventing the breakdown of muscle tissue. It maintains the nitrogen balance and preserves the use of glucose. It enhances the growth and repair of tissues in the skin.
9. HYDROBCAA Pro Supps
Comprehensive formula with 7g BCAA + 3g EAA per serving that promotes maximal protein synthesis & lean muscle support and aids in electrolyte replenishment that’s ideal for any fitness goal.
Pro Supps provides unique and cutting edge products that contain only effective and safe ingredients. All of our products are held to the highest standards and are only manufactured in facilities that employ cGMP practices.
Pro Supps is committed to providing you with products that taste great and work as hard as you do. That’s why we offer a 30 day, 100% satisfaction guarantee. Pre Supps. Results. Period!
10. Scivation XTEND ELITE
Ultimate power and endurance + BCAAS
XTEBD has been using branched-chain amino acids (BCAAs) to make the best recovery products on the planet. XTEND Elite promotes lean mass, muscle strength, and fat loss to increase muscle pumps, endurance, reduce fatigue, and maximize power output, enhanced with the clinically studied dose of 7g BCAAs at a 2:1:1 ratio.
XTEND Elite is packed with non-stimulant energy and patented ingredients like 2g Peak O2, 1.6g CarnoSyn Beta Alanine, and 125mg Sensoril Ashwagandha to maximize power output, muscular endurance, and lessen stress factors.
All XTEND products are thoroughly developed, accurately tested, and proudly manufactured in the United States. All XTEND sales by Amazon are backed by a 30-day, full money-back guarantee.
Whether you are a weekend warrior, professional athlete, or full-time parent, we know you’re always on the go. Our electrolyte replacement drink will be your go-to to stay hydrated and at your best!
Benefits
These 3 essential amino acids actively participate in the vital bodily functions that support workout and fitness.
BCAAs are crucial for building muscle mass and, therefore, they are among the basic supplements that sports practitioners use, especially those involved in bodybuilding and fitness activities.
BCAA enhances the protein synthesis in muscles, reduce muscle pain and catalyze the recovery process of muscle tissues. Thanks to their complex chemical structure, our bodies absorb these amino acids directly in the muscles unlike the rest of the amino acids that are absorbed by the digestive system.
Moreover, these are the only amino acids that the body may use as a direct source of energy which is necessary during workouts. Using BCAA supplements before or during your training may help you prevent muscle catabolism and maximize muscle growth.
Regardless of the type of workouts it performs, your body goes through physical stress that affects the muscle system and encourages toning. This process reduces the levels of Leucine, Isoleucine, and Valine in the blood and muscles which results in pain and intense sensitivity is post-workout days.
The muscles need protein synthesis in order to recover and you may boost the recovery process by increasing your BCAA intake by combining a balanced diet and supplementation.
The general opinion on BCAAs is that they are used exclusively for building muscle mass, however, they play an equally significant role in energy-boosting and endurance in sports such as running, cycling and cardio exercises.
During these activities, the main source of energy for your body is glucose. Glucose derives from direct sources of carbohydrates, and you can get it either through your pre-workout meal or from the liver storage of glucose.
When the glucose back-up has run out completely, the body begins to search for a different source of energy and finds it in the muscles. Next, the state of catabolism takes place, so the muscle protein degrades and the levels of BCAA decline.
If you find yourself in a state of catabolism while exercising and you carry on pushing your body to endure through extra physical stress, you risk getting a strong muscle pain as well as permanent muscle damage.
When you consume BCAA before or after training, you enhance turning fat into lean body mass, and the lean muscle mass encourages the burning of fat. When you follow a specific diet plan to reduce body fat for some time, the body starts to intensely store even the small amount of fat intake and doesn’t spend them as energy during training.
Then it uses the amino acids for energy and causes catabolism. But if you provide the right amount of BCAA you may prevent this process and encourage the body to start shedding fat and draws energy from the fat storage.
Side Effects
Studies have shown that BCAA supplements are safe and most users have not experienced any side effects.
According to dietary experts, a total BCAA intake of 15- 35 grams per day is safe for healthy individuals.
Nevertheless, people who suffer from Lou Gehrig’s disease, also known as ALS, should not take BCAA supplements. Studies and examinations of patients with ALS have shown a link between the use of BCAAs, lung failure and higher death rates [1].
Also, patients who suffer from the so-called “Maple Syrup Urine Disease”, a rare congenital disorder, should avoid or limit the intake of BCAAs due to their incapability to degrade amino acids completely.
Medical specialists have noted some possible side effects such as loss of focus and fatigue. It is recommendable to use BCAAs cautiously in combination with activities that require motor coordination, such as driving a vehicle. In some cases, BCAAs may also cause digestive issues like flatulence, nausea, and vomiting.
BCAAs rarely cause skin whitening, headache or high blood pressure.
To combat these side effects consider adding multivitamins to your diet.
How to Use BCAA
Supplementing with branched-chain amino acids depends on your individual needs and goals.
Most people should stick to the recommended daily average intake of 5- 12 grams of BCAAs. Athletes and sportspeople may benefit from taking supplements with 10- 20 grams of BCAAs.
According to scientific studies, average adults should consume a minimum of 15 grams of BCAAs per pound of body weight per day.
However, recent studies have shown that healthy female adults should consume a minimum of 9 grams of BCAAs per day while men should increase their intake to 12 grams of BCAAs on a daily basis.
People who regularly consume food rich in protein are not advised to take additional supplementation. On the other hand, athletes and people who are physically active may consider implementing BCAA supplements in their diet.
Although nobody has proven the best specific timing for taking chain amino acid supplements, it is advisable to take them as part of pre-workout supplements or after your workout. People who strive toward building up their muscle mass take them in the morning or before bedtime.
The Bottom Line
When it comes to increasing muscle mass or boosting physical performance, branched-chain amino acid supplements may be a source of numerous benefits.
Nevertheless, you should remember that you may find natural sources of BCAAs in a wide array of foods rich in protein.
Eggs contain 1.3 grams of BCAAs per gram while cheese 1,4 grams per 1 oz and milk 2 grams per cup. Fish, meat, and poultry may contain 3- 4,5 grams per 3 oz. If you are a vegan or just an occasional follower of plant-based diet beans and lentils will provide you 2,5 – 3 grams of BCAA per cup while a cup of quinoa equals 1 gram of BCAA.
Finally, if you consider taking BCAA supplements, make sure you first check the amounts of protein you consume through your regular diet. Next, consult your physician or health care expert to get the best recommendation to start with BCAA supplementation.
