BCAA is comprised of valine, isolosin and losin. The branched chain amino acid supplements, known as BCAA, are frequently used by the athletes, who wish to increase their fat-free muscle mass and performance. BCAA is comprised of valine, isolosin and losin.

In the details, you will find why I recommend especially the BCAA to my patients regarding the weight loss instead of recommending it only to those, who work out.


We compiled the article from different books with different approaches on the subject matter for you;

Now its BCAA’s time to talk…

  • Valine, isolosin and losin are referred as one due to the fact that they are all metabolized by the same enzyme,
  • It makes up %35 of the muscle proteins,
  • valine, isolosin and losin,
  • BCAA increases the muscle mass, muscle power and durability,
  • Only BCAA’s can be oxidized in skeletal muscles. (Shimomura et al,2004),
  • BCAA’s are different from other AA derivatives with their ability to be burnt in the muscles as a fuel source,
  • Especially losin prevents protein destruction and stimulates the muscle – protein synthesis,
  • This accelerates the post work out recovery process,
  • BCAA’s increase the visceral (inner fat) burn, this type of fat responds poorly to diets and exercises,
  • BCAA’s are required to regulate the blood sugars and to stimulate the growth hormone,
  • BCAA is a reliable and effective anabolitic,
  • Increases the mental and physical performance,
  • BCAA’s limit the serum glutamine depletion that frequently occur after long work out routines, (Negro et al, 2008)
  • It was determined that the BCAA may limit the muscle damage and muscle atrophy that occurs during the post injury recovery periods due to the decrease in the physical training and immobilization, (Bajotto et al,2011)
  • In long term use, it controls the crossing of the AA’s called, tryptophane, phenylalanine and tyrosin to the brain tissue and thus may have an adverse effect on the psychological state. Should be discontinued for a while.
  • The recommended intake is 6-14 grams / day.

BCAA Sources

If you work out to have a stronger and more masculine body, you need to stimulate your muscles at the cellular level. BCAA’s make up 1/3 of the muscle proteins and they decrease muscle exhaustion, shorten the recovery period and by preventing the amino acid loss that occurs during the training, allows the body to absorb the proteins in a better way. If any one of valin, isolosin or losin is insufficient in the body, there will be muscle loss. Unlike the other amino acids, the BCAA’s are metabolized in the muscles instead of the liver.

BCAA Foods

Since the BCAA’s are in mutual interaction, the muscle absorption rate of one decreases without the presence of the other. Furthermore, the BCAA levels within the muscles swiftly decrease during a workout. That is why, taking BCAA supplements during and after the training increases the performance and delays the exhaustion. Taking a course of BCAA right after the workout (single or with a meal) decrease the cortisol levels, which impair the muscles and fills the depleted BCAA deposits in the muscles faster.

Foods High in Amino Acids & Protein Diet

The Time of BCAA Use

Taking BCAA’s with each course of meal and before and after the training is ideal. In order to accelerate the muscle renewal process and to create an anabolic environment, the BCAA’s should be taken within 30-60 minutes before and after the work outs.