BCAAs, so-called branched-chain amino acids, are essential nutrients in the diet. Its natural sources are milk, meat, fish, eggs, and various grains, among which bean.
According to the Food and Agriculture Organization, BCAAs account for 46% of the amino acid essences in the diet.
Leucine, Isoleucine and Valine that correspond to the BCAA are metabolized for the production of energy, being important substrates in the prevention of fatigue and the preservation of muscle glycogen. In addition, some of its amino acids have specific effects such as Leucine that has been considered important for muscle recovery after the most intense exercises.
In addition to these already well-studied effects, new evidence has recently emerged regarding the effects of BCAAs on fat metabolism.
An article written by Finnish researchers and published in Exercise and Sport Science Reviews, a journal of the American College of Sports Medicine, discusses very interesting evidence on these amino acids.
According to the researchers, there is very consistent evidence to consider the following hypotheses:
– Active individuals with low body fat, present low concentration of BCAA in the blood, which characterizes evidence of great use of these nutrients. On the other hand, sedentary and obese people present high levels of BCAA, which characterizes low metabolism of these nutrients.
– Physical activity, particularly aerobic activity, significantly increases BCAA muscle metabolism.
– The diet rich in BCAA or its supplementation is associated with increased lipid metabolism, ie greater body fat burning, since it is associated with aerobic physical activity.
This last evidence seems to represent a new fact in the concepts of sports nutrition and beckons with very promising perspectives regarding the understanding of fat metabolism associated to the use of this nutrient.