BCAAs, branched-chain amino acids
Our BCAA page brings together our tips on the three branched-chain amino acids, leucine, isoleucine, and valine: their role in muscle, the ratio between the three, the powdered or capsule forms, the dosage, and the best time to take them depending on your activity, from weight training to endurance effort.
The three essential amino acids for muscle.
Leucine, isoleucine, valine: three essential amino acids
The BCAAs, which stands for Branched-Chain Amino Acids, include three amino acids with a branched side chain: leucine, isoleucine, and valine. All three are among the nine essential amino acids that the body cannot produce and must obtain from food. Unlike most others, they are mainly metabolised in the muscle rather than in the liver, which explains why athletes take an interest in them, especially during prolonged efforts when the muscle can also use them as an energy source.
The other amino acids
Amino acids also come in:
All amino acids can be found on the amino acids page.
The two-to-one ratio and the role of leucine
Leucine acts as a signal: it activates the mTOR pathway, which triggers muscle protein synthesis after training. Formulas most often stick to the 2:1:1 ratio, meaning two parts of leucine for one part of isoleucine and one part of valine. Some even go up to four or eight parts of leucine to enhance its effect, but there is no clear benefit proven to date. Isoleucine aids in glucose utilisation by the muscle cell, and valine complements the intake. The classic ratio remains the most studied and balanced for the majority of practitioners.
Powder or capsules: dosage and timing
BCAAs come in powder form to be diluted or in capsules and tablets, which are more convenient to carry but need to be taken in larger quantities to reach the dose. So-called instantised powders, coated with lecithin, dissolve better in a water bottle. Generally, five to ten grams are taken around the training session, before or during the effort, especially during a fasted training, a multi-hour endurance session, or a period of calorie restriction. Versions obtained through plant fermentation suit vegan diets, and it’s important to drink enough water throughout the day.
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Frequently asked questions
Do BCAAs make you gain weight?
No, a dose of five to ten grams only contributes about forty calories at most. This is one of their advantages during cutting periods, as they support training without weighing on the daily caloric balance.
Are BCAAs useful for endurance sports?
During efforts lasting several hours, muscles draw some of their energy from BCAAs. They are also studied for their possible role in central fatigue, but the results are mixed: they complement the diet without replacing it.
Can you take BCAAs in competition without the risk of a positive test?
BCAAs are not on the list of prohibited substances. To eliminate any risk of contamination, athletes who are tested choose products that comply with the AFNOR NF V94-001 standard, which guarantees the absence of doping substances.
Why do BCAAs taste bitter?
Leucine and isoleucine are naturally bitter. Therefore, powders are often flavoured, with fruit or iced tea, to make them pleasant in a water bottle. The natural versions mix more easily with an already flavoured drink.
What precautions should be taken before consuming BCAAs?
Follow the indicated dose and integrate them into a varied diet. If you have kidney or liver disease, are pregnant, breastfeeding, or on medical treatment, consult a doctor before any supplementation.
