Sarah Charsley April 2021
BCAA Coffee: What it is and How it Can Help with Weight Loss?
If you're a gym goer you’ve no doubt come across BCAAs. A popular supplement on the fitness scene, many body builders and athletes swear by them for muscle growth and physical performance. But what exactly are BCAAs and how can they benefit YOU?
What are BCAAs and why should I take them?
BCAAs stands for Branch-chain Amino Acids. They consist of 3 essential amino acids: leucine, isoleucine and valine.
Your body needs amino acids to make proteins which are the building blocks of all cells, tissues and organs. They also play an important role in metabolism.
Out of the 20 amino acids the body needs to function properly, 9 are essential. This means the body cannot make them, so it is ‘essential’ to source them from your diet.
BCAAs make up about between 35% and 40% of your body’s essential acids. Foods that contain BCAAs are protein-rich foods including: meat, fish, beans, lentils, cheese, tofu, eggs, pumpkin seeds, quinoa and nuts.
What are the benefits of BCAAs?
Your body gets most of its energy from carbohydrates, unless you are following a low-carb or Keto way of eating, then comes it comes from fats
Amino acids also play an important role in energy production. According to a review in the reputable journal Nature, ‘Under conditions of low carbohydrate availability, the contribution from amino acid metabolism is increased.'
Can BCAAs increase energy during exercise?
Most amino acids are broken down in your liver. However, because BCAAs are mainly metabolised in your muscles they are thought to be particularly useful for exercise. Taking BCAAs before exercise allows them to be oxidised by the skeletal muscles and used as a source of energy.
If you are restricting your carb intake, for example if you are following a keto or low-carb diet, you will have less carbohydrates available for your body to use for energy. This makes it even more important to get enough essential amino acids from your diet – especially directly before or after exercise.
Give your body a superboost with BCAAs before or after exercise.
Can BCAAs improve physical endurance during exercise?
Several studies have been carried out supplementing with BCAAs to see the effect on physical performance during exercise.
In a randomised controlled study 23 male students were split into two groups and asked to cycle to exhaustion. Group one had been given BCAAs and group two a placebo. Group one reported less tiredness and cycled longer and harder than the placebo group.
The researchers concluded that BCAA supplementation can lower exercise tiredness and improve energy metabolism.
Another randomised study took 12 sailors and split them into two groups. One group consumed a standard diet and BCAAs whilst the control group consumed a standard diet alone. The two groups then took part in an off-shore rowing race. Group one reported less feelings of fatigue during the race than control group.
BCAAs may help reduce tiredness during exercise by decreasing serotonin levels in the brain. However, it’s important to note that reduced tiredness doesn’t necessarily lead to better physical performance.
BCAAS can increase lean muscle mass and decrease body fat
Another reason Branch Chained Amino Acids are popular with gym bunnies and athletes is their potential to help shed body fat and develop lean muscle mass.
This is good news if you’re looking to lose weight and tone up! One randomised controlled study put 36 strength-trained males and through an 8-week resistance training programme.
The participants were split into three groups. Group one took 14g of BCAAs, group 2 took 14g of whey protein and the other 28 g of carbs from a sports drink. Participants in the group one showed the most significant decrease in body fat and the greatest increase in lean muscle mass.
Although more research is needed, so far studies suggest that BCAAS may have benefits for your body, particularly for muscle protein synthesis, increased muscle and physical fitness.
Can BCAAs help with weight loss?
This is an under researched area but there is a small amount of observational evidence to suggest they can help the body to burn fat. However, in general results from studies into BCAAs and weight and fat loss are inconclusive.
If you are losing weight through dieting or any other reason, it's important to make sure you are getting enough essential protein intake from your diet and supplements, especially if you are vegetarian. This will help you retain muscle and prevent your metabolic rate from dropping.
If you are following a weight loss regime supplementing with BCAAs is a great way to help prevent muscle loss whilst you lose the pounds.
What Amount of BCAA should I take?
Unfortunately it's not a case of the more you take the bigger your muscles. We're not talking Popeye and spinach. Even gym bunnies should limit themselves to 10mg a day, to prevent mild intolerances. (Higher doses are only advisable for the likes of serious weight lifters and wrestlers – you know who you are.)
What are the benefits of BCAA Coffee?
Many people drink coffee before a workout because of caffeine's ability to boost your metabolism.
Various studies have explored the ergonomic potential of caffeine on exercise performance. Some results suggest that caffeine can have direct effect on muscle force and power. Add BCAAs to the coffee mix and you've got yourself an extra powerful pre-workout drink!
TOP TIP: A caffeine hit is at its strongest about 45 minutes after consumption, so time your pre-workout coffee accordingly. Our low-carb BCAA Coffee contains 4 grams of premium BCAAs, making it an ideal pre or post workout drink.
The added premium supplements will help fuel your morning workout, powering your muscles with extra energy so you can reach your full physical potential.
This unique brand new product to the market is tried and tested and is already getting great feedback from people who took part in our trials and who are now ardent customers.
1. 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids)
2. BCAA Benefits: A Review of Branched-Chain Amino Acids
3. Nutraceutical effects of branched-chain amino acids on skeletal muscle
4. Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists
Article credit : Sarah Charsley Msc