Branched Chain Amino Acids and their Effect on Sports Performance - Article Example

Branched Chain Amino Acids and their Effect on Sports Performance With sportsmen seeking alternatives to illegal and unsafe performance enhancing drugs, “ergogenic aids” have come to their rescue. Ergogenic aids are supplements that enhance the performance of athletes by improving their speed, strength and agility. A number of natural products are marketed as ergogenic aids, which have found a ready market among sportspersons. Their biggest advantage is that they are legal, apart from being safe and effective. Examples of such aids include branched chain amino acids, creatine, medium chain triglycerides, pyruvates and vitamins. I. What are Branched chain amino acids? Branched chain amino acids (BCAA) are amino acids whose molecular structure is made up of branched aliphatic side chains. Three amino acids occurring in humans, viz. valine, leucine and isoleucine, are essential BCAAs. They are essential because they are not synthesized by the body and have to be supplied through diet. Amino acids are the building blocks of proteins, which in turn, are the building blocks of the body. A high proportion of muscle tissue is built of BCAAs. Therefore, these are of high utility in increasing muscle mass, especially for those who undertake strength training. II. Sources of BCAAs Since BCAAs are essential amino acids, they have to be supplied either through diet or through dietary supplements. All food sources that are rich in proteins have sufficient amounts of BCAAs. Commonly available food sources that are rich in BCAAs include dairy products, eggs, whey, chicken and meat, especially red meat. III. The need for BCAA supplementation During strength training and strenuous exercise, a high amount of BCAAs are broken down and used up. Oxidation of these amino acids occurs in skeletal muscles. Though BCAAs are not used as a source of energy in the body under normal conditions, they do contribute to energy generation during heavy and strenuous exercise. The subsequent breakdown of these amino acids for energy generation during heavy exercise leads to muscle damage and tear. Therefore, restoring them with the help of protein supplements is extremely necessary to make up for the loss of proteins. IV. Effect on athletic performance Innumerable studies have investigated the effects of BCAAs on the performance of athletes. Studies and clinical trials have investigated their potential role in decreasing fatigue, improving physical performance, increasing strength and affecting cognitive abilities. A few of the most significant studies are discussed here. While BCAAs have been found to be of help in enhancing sports performance, there is lack of sufficient evidence from clinical trials. Therefore, while the intake of BCAAs has been proved to be of help in some cases, their overall benefit in enhancement of sports performance is still debated and needs strong evidence. Reduction of fatigue BCAAs are reported to reduce central fatigue during exercise. Fatigue is caused when there is an increase in the levels of 5-hydroxytryptamine (5-HT) in the brain. Clinical trials on humans have shown that intake of BCAAs indirectly leads to a reduction in the release of this chemical, thereby delaying fatigue. “When BCAAs were supplied to human subjects during a standardized cycle ergometer exercise, their ratings of perceived exertion and mental fatigue were reduced” (Blomstrand). It was also found that performance in various cognitive tests and physical tasks was also fairly improved upon consumption of BCAAs. Fatigue is one of the most significant limitations faced by athletes. Intake of BCAAs as dietary supplements will help in overcoming this limitation. Reduction in protein degradation Another significant benefit of the intake of BCAAs is that they prevent the breakdown of other proteins in the skeletal muscles. “Provision of BCAA, particularly leucine, may result in a net decrease in the rate of protein degradation in skeletal muscle” (Blomstrand, Sonja and Newsholme 485). However, this study also affirms that a few studies on this aspect of BCAAs have shown contrary results. Therefore, further studies will have to be done before establishing the potential role of BCAAs in reduction of protein breakdown. Muscle soreness, inflammation and sensation of fatigue In a double-blinded cross-over study conducted on long-distance runners who were subjected to intensive training periods, it was found that participants who were given BCAAs during their training program reported lesser levels of muscle soreness and sensations of fatigue, compared to those who were given placebos (Matsumoto et al 424). Furthermore, this study also found that levels of plasma creatine kinase, lactate dehydrogenase and granulocyte elastase, which are indicators of inflammation and muscle damage, were fairly low in those who consumed BCAAs during the training period, compared to those who were given placebos. The authors of this study suggest that lower levels of muscle soreness and fatigue in those who consumed BCAAs may be because of the attenuation of inflammation and muscle damage. In view of the results obtained in this study, it can be stated that BCAAs will prove to be of great utility for sportsmen suffering from muscle soreness and inflammation resulting from bouts of exercise and high levels of physical exertion. V. Are BCAAs really helpful in enhancing sports performance? Although BCAAs are increasing in popularity and their positive effects on the human physiology have been shown in several studies, there is a divided opinion in the scientific community regarding their use and efficacy in enhancing sport performance. According to Gleeson: Majority of later studies, using various exercise and treatment designs and several forms of administration of BCAAs (infusion, oral, and with and without carbohydrates), have failed to find a performance-enhancing effect. No valid scientific evidence supports the commercial claims that orally ingested BCAAs have an anticatabolic effect during and after exercise in humans or that BCAA supplements may accelerate the repair of muscle damage after exercise. Furthermore, “while there is a theoretical basis for BCAA-enriched diets to enhance performance, there is currently insufficient data to support its use”(Platell et al 709). Although their efficacy in delaying fatigue, increasing muscle mass and preventing muscle soreness has been established through clinical trials, their overall effects on enhancing sports performance will have to be studied further. VI. Side effects Though studies have confirmed that supplementation of BCAAs up to six months are safe, their long term usage is still under evaluation. Those with Lou Gehrig’s disease, amyotrophic lateral sclerosis or Maple Syrup Urine Disease should avoid BCAA supplementations. BCAAs are also known to cause liver and brain damage in alcoholics. They are also known to adversely interact with a few drugs such a levedopa and a few anti-diabetes medications (Haven). While BCAAs have proven to be of extreme utility in enhancing strength and preventing fatigue in some cases, their long-term effects will have to be proven in future studies. Before recommending them for improvement or enhancement of athletic performance, stronger evidence and reliable clinical trials are warranted. Works Cited Blomstrand, Eva. “A role for branched-chain amino acids in reducing central fatigue.”  The Journal of nutrition 2006 544S-547S. 6 August 2011 < http://jn.nutrition.org/content/136/2/544S.short> Blomstrand, E, Sonja Ek, and E A Newsholme. “Influence of ingesting a solution of branched-chain amino acids on plasma and muscle concentrations of amino acids during prolonged submaximal exercise.”  Nutrition 12 (1996): 485-490. 6 August 2011 < http://www.edulife.com.br/dados%5CArtigos%5CNutricao%5CNutricao%20Esportiva%20e%20Suplementacao%5CBranched-Chain%20Amino%20Acids%20on%20Plasma.pdf> Gleeson, Michael. “Interrelationship between physical activity and branched-chain amino acids.”  Time 135.6 Suppl (2005) : 1591-1595. 6 August 2011 < http://jn.nutrition.org/content/135/6/1591S.short> Haven, L. “Branched-Chain Amino Acids - Part 5 - Side Effects and Cons.” HubPages (n.d.). 6 August 2011 < http://bendo13.hubpages.com/hub/Branched-Chain-Amino-Acids-Part-5-Side-Effects-and-Cons > Matsumoto, K et al. “Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program.”  Journal of Sports Medicine and Physical Fitness 49.4 (2009) : 424-431. 6 August 2011 < http://www.fusionlabs.com.au/R/Positive%20Benefits%20of%20BCAA%20Supplementation.pdf> Platell, C et al. “Branched-chain amino acids.”  Journal of Gastroenterology and Hepatology 15.7 (2000) : 706-717. 6 August 2011 < http://onlinelibrary.wiley.com/doi/10.1046/j.1440-1746.2000.02205.x/full> Read More