Branch Chain Amino Acids

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Branch Chain
Amino Acids
By: Timmy Phomsouvanh
Introduction

My name is Timmy Phomsouvanh and my major is Human Performance
Management with a minor in Nutrition Education

I chose this topic because I’ll be working in a fitness setting and questions
about supplements tend to come up.
Overview

History

What is it?

Different BCAA’s

Supplements

Suggested Intake

Food Chart

Conclusion
History


Leucine was discovered in 1818 by Joseph L. Proust in putrefying cheese
Henri Braconnot discovered leucine for himself while decomposing meat with sulfuric
acid.
-
Gave the name because of its sparkling white appearance

Valine was discovered in 1901 by German scientist named Emil Fischer. He discovered
it by hydrolyzing milk protein called casein.

Isoleucine was discovered in 1904 by Felix Ehrlich. It was first isolated from fibrin; a
protein that takes part in blood clotting
What is it?
Leucine

Has a branched hydrocarbon side chain (is hydrophobic)

Strongest and most important BCAA for inducing anabolism

Helps athletes rebuild muscle and increase their physical
endurance and strength

Utilized in the liver, adipose and muscle tissue

Foods: Nuts, brown rice, almonds, fish, beef, milk, eggs, etc.
Isoleucine

Energy supply of muscle tissue- critical during periods of
extensive exercise

Interchangeable with leucine and occasionally with
valine in proteins

Foods: Meat and other animal produce, dried peas, and
walnuts
Valine

Promote normal growth, repair tissues, regulate blood sugar,
and provide body with energy

Maintenance of a proper nitrogen balance in the body

Helps breakdown of muscle supplying the muscles with extra
glucose for energy production during intense physical
activity

Foods: meats, dairy products, soy products, beans and
legumes
BCAA’s
Supplementation

Pill or Powder form

Look at nutrition label

Ratio- 2:1:1, 4:1:1
Foods

High quality protein- mainly animal
meat or animal products such as
eggs and milk.

Incomplete protein- lentils, dried
beans and peas, nuts, and cereals.
Suggested Intake
Dietary Reference
Intake (DRIs) for
Essential Amino Acids
Amino Acids
Estimated Average
Requirement for Children 1-3
years (mg/kg/day)
Estimated Average
Requirement for Adults
(mg/kg/day)
Isoleucine
22
15
Leucine
48
34
Valine
28
19
Popular Food BCAA Content
Conclusion

Discussed branch chain amino acids

The three different BCAA’s- leucine, isoleucine, and valine

Supplements and Foods

Suggested intake per day

Food content
References

Burke, L. M. (2001). Branched-Chain Amino Acids (BCAAs) and Athletic Performance.
International Sportmed Journal, 2(3), 1.

Williams, M., Anderson, D., & Rawson, E. (1999). Protein: The Tissue Builer. In Nutrition
for health, fitness, & sport (10th ed., pp. 241-243). Boston, Mass.: WCB/McGraw-Hill.

Gleeson, M. (2005). Interrelationship between Physical Activity and Branched-Chain
Amino Acids. Journal Of Nutrition, 1351591S-1595S.

Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise
Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during
Exercise. Journal Of Nutrition, 1341583S-1587S.

Shimomura, Y., Yamamoto, Y., Bajotto, G., Sato, J., Murakami, T., Shimomura, N., & ...
Mawatari, K. (2006). Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal
Muscle. Journal Of Nutrition, 136(2), 529S-532S.

McNight, C. (2014, January 31). Branch Chain Amino Acids Benefits. Retrieved
September 8, 2014.

McArdle, W., & Katch, F. (1999). Sports & exercise nutrition. Philadelphia: Williams &
Wilkins.
References Continued

Turley, J., & Thompson, J. (2013). Nutrition: Your life science. Australia:
Wadsworth Cengage Learning.

Blomstrand, E., Eliasson, J., Karlsson, H. R., & Köhnke, R. (2006). Branched-Chain
Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise1-3.
Journal Of Nutrition, 136269S-273S.

Guinter, B. (2014, February 26). Branched-Chain Amino Acids - First Supplement
Usage. Retrieved September 9, 2014.

What Are BCAA's And How Do They Work? (2012, February 22). Retrieved
September 15, 2014, from http://www.youtube.com/watch?v=hwp8bTQWidU

Hajoway, M. (2003, November 21). The Importance Of BCAA's! Retrieved
September 10, 2014, from http://www.bodybuilding.com/fun/bcaa2.htm

Evans, G. (2013, October 24). What Are BCAA Supplements? Retrieved September
10, 2014.

Roussell, M. (2013, February 22). “What Are The Best BCAA Food Sources?”.
Retrieved September 2, 2014.

Freedman, L. (n.d.). Supplement Guide: Branched-Chain Amino Acids. Retrieved
September 11, 2014.

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