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The Impact of Branched Chain Amino Acids in the Diet and in Exercise By: Kyle Sell What Are They? • Amino acids are the building blocks of protein and there are three specific essential amino acids that make up as much as 33 percent of skeletal muscle. • These amino acids are known as the branched chain amino acids (BCAAs) and they include, valine, leucine and isoleucine. • Valine is necessary for messages from the brain to be recognized by a cell. • Leucine is considered to be the most important amino acid for muscle growth because it activates complex muscle building pathways. • Isoleucine’s major function is proteinogenesis, it acts as a building block for the proteins our bodies make. Why Are They Good For Exercise? • The period of time right after your body exercises, it is in recovery. • The longer and more intensive the exercise, the longer it will take for your body to regain its strength. • BCAAs (especially leucine) have increased anabolic effects on the rate of protein synthesis in resting muscle. As well as a decrease in protein degeneration. • Studies have shown that in the period of recovery time after exercise, BCAAs activate the enzyme kinase. • Kinase is important for phosphorylation which helps our bodies store energy for a later use.