Last month we looked at the pros and cons of the popular sports supplement carnitine and this month we delve deeper into amino acid land. Branched chain amino acids, valine, leucine and isoleucine are also popular supplements, but what are they and do they really work?
What are BCAAs?
Unlike other amino acids, the branched chain amino acids are oxidised by muscle cells to provide a source of cellular energy known as ATP. It has been shown that BCAA metabolism is significantly activated with prolonged exercise. Theoretically BCAA supplementation before and during prolonged exercise could improve mental and physical performance, preserve muscle glycogen stores and offset a condition known as central fatigue.
Do athletes need more?
Branched chain amino acids are found in protein containing foods. According to Sports Dietitians Australia, protein requirements of both strength and endurance athletes may be greater than inactive people. In most cases, however, the extra protein needs of athletes can be met by a well-designed food plan and not a sports gel with BCAA’s. In particular, the consumption of small serves of protein-rich snacks before and after training may help to optimise training responses and recovery.
Very high protein intakes (more than 2g/kg/day) do not help increase muscle mass or recovery. Liquid meal supplements and ‘protein powders’ containing valuable sources of carbohydrate and other nutrients may be part of an eating plan when everyday foods are impractical. These products provide a compact source of additional nutrients in a high energy diet or a convenient recovery snack at a sporting venue.
Bottom line
Like carnitine, BCAA’s are classed as a group C supplement by the Australian Institute of Sport. Group C supplements are those which have no proof of beneficial effects and are therefore not to be provided to official AIS programs. Sports Dietitians Australia also agree that amino acid supplements are unproven and not recommended.
For further information on fuelling fitness, visit www.sportsdietitians.com.au
