First, let’s get clear on what BCAAs are – Branched Chain Amino Acids. The keyword I want you to focus on here is “amino acids.” As you probably already know, amino acids are what make up protein! A complete protein – meat, fish, whey, and other sources – contain all essential amino acids. An incomplete protein – tofu, beans, bread, etc – is missing at least one of the 9 essential amino acids. Alright, so we have those basics down – how do BCAAs fit into this? BCAAs contain only 3 amino acids -leucine, isoleucine, and valine. These amino acids are all important to bodily functions – including muscle building and reduced muscle soreness post-workout. So should you take them?

The evidence says – maybe, but if your nutrition is solid, probably not. I know this isn’t the answer most people want to hear rather than a simple yes or no but there’s a reason for it! If you are eating a variety of complete protein sources and hitting your daily protein goal, spending money on BCAAs is probably not going to do much good. The truth is, a lot of the research done on this supplement that have shown benefits have been small studies so generalizing their benefits is a bit of a stretch – again, IF you are eating adequate protein. Are they bad for you? Also no if the other ingredients in the BCAAs you’re looking at are solid (if you are pregnant, nursing, have MSUD, or any liver/kidney dysfunction, check with a doctor first).

So do I need them? The key groups that MAY benefit from adding in BCAAs are people with severely restricted calorie diets (should only be the case if working with a medical professional), you are really struggling to reach your protein needs, and if you are vegan/vegetarian (mainly because these groups are often low in protein and leucine – essential for muscle building – is less available in non-animal protein sources).

Do I take them as a health coach? Yes, sometimes, but not for the reason you think! I sometimes struggle to get my water in and like having yummy flavors in my water from time to time so I find adding BCAAs in can help especially during a workout! I personally haven’t noticed much decreased soreness or muscle growth with them though because I do eat an adequate amount of protein. If you are interested in trying them, here is a brand I like: BCAA Glutamine Intra Workout Supplement + Vitamin C – Transparent Labs.

Til next time,

Coach Sophie