BCAA is the abbreviation for branched chain amino acids. It is a group of three essential amino acids: leucine, isoleucine and valine, which the body needs to function properly. BCAA supplements are known among bodybuilders and athletes for improving muscle growth and recovery. However, whether they are safe or effective is up for debate. In this blog post, we’ll take a closer look at BCAA supplements and their potential benefits and risks.

What are the benefits of BCAAs?

BCAA supplements are becoming increasingly popular among athletes and fitness enthusiasts. The three amino acids in BCAAs are called “essential” because the body cannot produce them on its own. They must be obtained through diet or supplementation. BCAA supplements are often taken to improve exercise performance, as they are believed to help delay fatigue and promote muscle growth. Some research supports these claims, but more studies are needed to confirm the effects of BCAAs on athletic performance.

Additionally, BCAAs may be helpful for people with liver disease or certain genetic disorders that prevent the body from breaking down amino acids properly. For most people, however, BCAA supplements are unnecessary because they can get all the essential amino acids they need through diet alone.

Do we have to be athletes to take BCAAs?

No, you don’t have to be an athlete to take BCAA supplements. It is often mistakenly believed that BCAAs are reserved for athletes. While it is true that these amino acids can be beneficial for those who engage in intense physical activity, there are also many reasons why ordinary people might want to take them. BCAAs may help improve cognitive function, increase energy levels and aid weight loss. In addition, they can also help reduce inflammation and support the immune system. So whether you’re an athlete or just looking for a way to boost your overall health, BCAAs can be of interest.

How do branched-chain amino acids (BCAAs) work?

Unlike other amino acids, BCAAs are metabolized in muscle. Making it an important source of fuel during exercise. BCAAs help regulate protein synthesis and prevent muscle breakdown. When broken down, BCAAs produce energy that can be used by muscles during exercise. Additionally, BCAAs help reduce exercise-related fatigue by promoting the synthesis of glucose and other nutrients in the liver. Therefore, BCAA supplementation can help improve exercise performance and recovery.

What is the difference between dietary supplements and BCAAs?

Dietary supplements are products that are ingested orally for the purpose of providing nutrients that may not be present in the diet or to improve general health. Vitamins, minerals and herbs are common types of dietary supplements. BCAAs, on the other hand, are designed specifically to supply the body with branched-chain amino acids (BCAAs). These amino acids are essential for muscle growth and recovery, making them among the bestsellers in all four corners of the world.

However, BCAAs can also be obtained through diet alone. Hence the reason to classify them as supplements. So, if dietary supplements and BCAA supplements can both improve health in different ways. Only BCAAs are strictly necessary for athletes and bodybuilders looking to build muscle mass.

What are the side effects of BCAAs?

The side effects of BCAA supplements are not well known, as research on the subject is limited. Nevertheless, some possible side effects include increased blood pressure, headache, fatigue, and nausea. BCAAs can also interact with certain medications, so it’s important to talk to a doctor before taking them. Also, people with kidney or liver problems should avoid taking BCAA supplements. Overall, side effects from BCAA supplements appear to be mild and rare.

In which foods can we find BCAAs for natural consumption?


This amino acid contributes to the growth and repair of muscles, as well as the production of energy. Leucine is found in many foods. Including meat, poultry, fish, beans, lentils and nuts. Dairy products such as milk and yogurt are also good sources of leucine. Also, some fortified foods, such as breakfast cereals and protein bars, contain leucine.


It is found in a variety of foods. Especially meats, poultry, fish, nuts, beans and eggs. Isoleucine is particularly important for athletes, as it helps repair muscle tissue and promotes healing after strenuous activity. It also plays a role in blood sugar regulation and energy production. When consuming protein-rich foods, it’s important to get a balance of all essential amino acids, including isoleucine. Poultry, fish, and red meat are all good sources of isoleucine.


Valine is found in various food sources, such as meats, dairy products, legumes, and grains. In particular, beef and poultry are rich sources of valine, and it is also found in cheese and eggs. For vegetarians and vegans, soy is an excellent source of this amino acid. Lentils, peanuts and wholemeal bread are other good sources.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.