The pros and cons of BCAA

BCAAs Magical Supplement or Marketing Gimmick?

The pros and cons of BCAA

Buying supplements and integrating them into your training  program can be confusing and if not done right costly. With no true regulation of the products in the industry, it can be hard to look past the marketing. BCAA’s are often a simple addition to any training program. There are 20 amino acids, 9 are essential and of those 9, 3 are BCAA’s. Leucine, Isoleucine, Valine. It accounts for about 35% of muscle protein. Magical supplement or marketing gimmick … here are the pros and cons.


  1. BCAAs are know to help in muscle mass gain. Leucine has been widely researched and has been found to stimulate protein synthesis. When combined with weight training, the two activate the muscle building pathway called mTORC1. Besides its ability to build, it also has the ability to increase the cell’s capacity for protein synthesis.
  2. Extra Energy! Don’t like using stimulants, BCAAs may be your solution. Besides aiding ATP use, Isoleucine is responsible for facilitating glucose uptake in cells, allowing for a quicker glycogen restoration and leucine is known for facilitating fat metabolism. BCAAs have been found to inhibit the onset of both central and peripheral fatigue during exercise, so you can go stronger for longer. BCAAs are used as an additional energy source during prolonged exercise. Even after your body has used its glycogen stores, you can pull power from BCAAs in your muscles.
  3. Hold off muscle breakdown.  Vegetarians, stand up. The Leucine amino acid, is very important in protein synthesis.If you are unable to get enough protein, adding BCAAs will help keep your body in an anabolic state or at least help keep you from a catabolic state.


  1. Sleeping problems. If you have trouble sleeping, you may want to think twice. BCAAs compete with tryptophan, you know the Thanksgiving sleep aid. However, there are some sources that say otherwise so test it for yourself.
  2.  Vitamin B depletion.  BCAAs need the presence of Vitamin B. That in mind, getting a quality Vitamin B (B6 is usually mentioned) supplement may help. Eating food that has a nice serving of B6 is also helpful, Turkey breast, grass fed beef, chicken, tuna, avocados, pistachios are all great sources.

Do we need BCAAs

BCAA are just three essential amino acids. Technically, any time a complete protein is being ingested, That is a serving of BCAAs. The people who benefit most from BCAAs are those who are on restrictive diets or vegetarians, workout in the morning but are unable to eat prior to.

BCAAs can be very effective and helpful but in specific situations. Though the use of BCAAs won’t hurt you (in most cases) it shouldn’t be on the list of supplements needed if money is an issue.

increase hockey performance cherry hill Coupon code RJ20 Get 20% off

Written By: Kirill Vaks

Fitness Specialist


Suggested Article:

Take action… Now!

This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

View Larger Map
Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Recent posts
  • Death of diets
    Fit and healthy, Hockey Performance, Sports performance
    Death of diets

    Not diets but healthy nutrition habits: The fitness industry has spent many years and tons of money developing the belief of using diets to lose weight. Diets have been created for the purpose of sales and marketing, by people interested in selling a book, workshop, or seminar. Diets attack the problem but not the cause;…

  • Planes for Performance – Get Strong in all 3!
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, The scoop in all
    Planes for Performance – Get Strong in all 3!

    As a hockey player or any athlete, the ability to move well is essential to becoming a beast! The second piece to that is becoming strong in all of your movements…and the third and final piece is the ability to be move well and be strong in all the planes of motion! What are the…

  • Top 3 Techniques To Get Stronger Without Weights
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, Sports performance, The scoop in all
    Top 3 Techniques To Get Stronger Without Weights

    Although we live in a performance world where everyone wants to use weights to get stronger which obviously can work…but before you go buying all those weights, there are a few techniques you can still use to get super strong that can be done anywhere anytime! We’ll break down our top 3 techniques. we use…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.