Why I Recommend BCAAs For Endurance Athletes

BCAAs - branched chain amino acids - are a cost-effective sport supplement which I recommend to almost all endurance athletes once they have their diet in check. Read on to find out how BCAAs could benefit you.

Amino acids are often called the "building blocks of muscle". They are in fact what all proteins are made of - so it probably makes more sense to call amino acids the building blocks of protein. 

Some amino acids are "essential" (our bodies can't make them unless we get them from our diets or in supplement form) and some are "non-essential" (our bodies can make them, but it's still a good idea for athletes to supplement with them).

So what are BCAAs? Branched chain amino acids - BCAAs - are three of the most important amino acids: leucine, iso-leucine and valine. Leucine in particular is enjoying kind of celebrity-status in the sports supplement world at the moment, with many nutrition experts suggesting it could be the most important amino acid of the lot.

BCAA supplements are listed by ratio - the most common is 2:1:1 but you can also get 4:1:1 and even 8:1:1 (the first number is that all-important leucine). I think 2:1:1 is absolutely fine, given that we also get leucine from any protein foods we eat.

BCAAs for endurance training: Studies suggest that supplementing with BCAAs in tablet, capsule or drink/powder form may have huge benefits for endurance athletes both in exercise performance and in recovery, helping to prevent the muscle breakdown that happens during intense training.

BCAAs won't give you energy as such - they're not an energy drink or a stimulant - but I have found anecdotally that endurance athletes feel more energised during training when they sip on a BCAA drink. And I am convinced that BCAA supplements help maintain muscle mass and avoid the loss and damage of muscle tissue.

BCAAs to help with recovery: I recommend endurance athletes take BCAA tablets or capsules during the day if there are long gaps between protein meals, and I would also suggest using a BCAA drink during training. If you already use a sports drink, or your own concoction of energy drink, try switching to a flavoured BCAA powder (mixed with water) instead. See how it affects your performance during training, and your rate of recovery after sessions. 

One last point - do make sure you are eating enough protein before worrying about BCAA and amino acid supplements (that's why they're called supplements, after all). Get at least 0.8g protein per lb body weight (if you're 10 stone/140lbs=110g protein minimum daily, 12 stone/168lbs=135g protein minimum daily). And enjoy a wide variety of protein foods, including a variety of meats, fish, seafood as well as eggs, nuts, seeds, vegetables and protein powder if needed.

A varied, healthy diet with supplements as necessary will support your sports performance and recovery for a long and happy life in endurance sport!