{"id":16908,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=16908"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"benefits-of-bcaa-supplements-for-sports-performance","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/benefits-of-bcaa-supplements-for-sports-performance\/","title":{"rendered":"What are the benefits of BCAA supplements for sports performance?"},"content":{"rendered":"<p>Whether you\u2019re an athlete trying to improve your performance or somebody looking to grow muscle, BCAAs can offer great benefits to your body. But, what are the benefits of BCAA supplements? Continue reading our helpful guide to discover the benefits and how often you should take BCAAs.<\/p>\n<h2>What are BCAAs?<\/h2>\n<p>Amino acids are crucial building blocks for proteins in the body, which are important in muscle performance and recovery. Making up three of the nine essential amino acids are the three branched-chain amino acids (BCAAs): Leucine, Isoleucine and Valine. BCAAs can promote muscle protein synthesis, which is the process of growing muscles whilst also being shown to reduce protein degradation. <span style=\"font-weight: 400;\">BCAAs are found in protein-rich foods like meat, dairy products and eggs, and are also a popular dietary nutritional supplement like <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/athlete-health\/bcaa-capsule-120\"><span style=\"font-weight: 400;\">SiS BCAA capsules<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>BCAA supplement benefits<\/h2>\n<p>So, what are some common BCAA supplemental benefits and can you use BCAAs in sport nutrition? There are a several benefits to using BCAA, and they are:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Muscle growth<\/li>\n<li>Lower muscle soreness<\/li>\n<li>Reduce fatigue<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Muscle growth<\/h3>\n<p><span style=\"font-weight: 400;\">One of the most popular uses of BCAA is for muscle growth. One of the amino acids in BCAA, leucine, activates the process of building muscle using a pathway inside the body that helps to stimulate muscle protein synthesis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study by the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28638350\/\"><span style=\"font-weight: 400;\">National Library of Medicine<\/span><\/a><span style=\"font-weight: 400;\">, it was found that people who consumed a drink with 5.6g of BCAAs after a resistance workout had an increase of 22% in muscle protein synthesis compared to those who consumed a standard drink.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, their muscle protein synthesis was approximately 50% less compared to people who consumed a whey protein shake containing a similar amount of BCAAs. Whey protein contains all of the essential amino acids required to build muscle so, while BCAAs are good for increasing muscle protein synthesis, they don\u2019t perform as well as whey protein.<\/span><\/p>\n<h3>Lower muscle soreness<\/h3>\n<p>BCAAs are also useful for reducing muscle soreness after a workout or prolonged exercise. Post-workout soreness in muscles is classified as delayed onset muscle soreness (DOMS). It develops between 12 and 24 hours after a workout and can even last up to 72 hours.<\/p>\n<p>It\u2019s believed that muscle soreness is attributed to tiny tears in muscle tissue (via National Library of Medicine). BCAAs have been shown to decrease muscle damage, which can lead to a reduction in muscle soreness.<\/p>\n<h3>Reduce fatigue<\/h3>\n<p>Just as BCAAs can help to reduce soreness following prolonged exercise or a workout, they can also help to reduce fatigue. How quickly an individual tires from exercise depends on the severity of the activity, the duration, environmental conditions, nutrition, and fitness levels.<\/p>\n<p>During certain scenarios, like very prolonged exercise, muscles can use small amounts of protein as energy, which causes blood levels of BCAA to decrease. When blood levels of BCAAs decrease, levels of the essential amino acid, tryptophan, increase in your brain. This is then converted to serotonin, which is a chemical in the brain that\u2019s thought to contribute to the development of fatigue.<\/p>\n<p>In a study conducted by the National Library of Medicine, individuals who supplemented with BCAAs improved mental focus during exercise. This is thought to result from the fatigue-reducing effect of BCAAs. That makes BCAAs ideal for endurance athletes.<\/p>\n<h2>How often should I take BCAAs?<\/h2>\n<p><span style=\"font-weight: 400;\">So, how often should you take BCAAs for sport nutrition and for workouts? Well, you can use BCAAs anytime &#8211; before, during and after workouts to increase amino acid levels in the blood, promote protein synthesis, and prevent muscle protein breakdown.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to take at least four <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/athlete-health\/bcaa-capsule-120\"><span style=\"font-weight: 400;\">SiS BCAA capsules<\/span><\/a><span style=\"font-weight: 400;\"> per day, which amounts to 4g of BCAAs in a <\/span><span style=\"font-weight: 400;\">2:1:1 ratio (L-Leucine, L-IsoLeucine, L-Valine)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>BCAA supplement benefits at SiS<\/h2>\n<p><span style=\"font-weight: 400;\">At Science in Sport, our <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/athlete-health\/bcaa-capsule-120\"><span style=\"font-weight: 400;\">SiS BCAA capsules<\/span><\/a><span style=\"font-weight: 400;\"> contains an impressive 4g of BCAAs in a <\/span><span style=\"font-weight: 400;\">2:1:1 ratio (L-Leucine, L-IsoLeucine, L-Valine)<\/span><span style=\"font-weight: 400;\"> per recommended serving and has been designed to support lean muscle growth and sustained workout intensity. These capsules are perfect pre, intra or post workout, or in between meals to keep you on track with your nutrition targets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find out more about the nutritional supplements we supply at SiS, <\/span><a href=\"https:\/\/www.scienceinsport.com\/help\"><span style=\"font-weight: 400;\">contact us<\/span><\/a><span style=\"font-weight: 400;\"> today.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re an athlete trying to improve your performance or somebody looking to grow muscle, BCAAs can offer great benefits to your body. But, what are the benefits of BCAA supplements? Continue reading our helpful guide to discover the benefits and how often you should take BCAAs. What are BCAAs? Amino acids are crucial building [&hellip;]<\/p>\n","protected":false},"author":148,"featured_media":16909,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[570],"tags":[],"class_list":["post-16908","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-products"],"acf":{"subtitle":"","product_skus":"131336","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2022\/08\/August-Sep-Articles-SiS-1600x500-V8.png"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BCAA supplement benefits | Science in Sport<\/title>\n<meta name=\"description\" content=\"Find out the benefits of BCAA supplements for sport and athletic performance, as well as how often you should take it. 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