These 3 amino acids are Leucine, Isoleucine, and Valine. I like to remember their names with the acronym "LIV" which I pronounce as the world "live." (Sometimes you need to make up silly ways to remember stuff, how else do you think I got an A in biochemistry :-P).
These 3 BCAAs make up ∼35% of the essential amino acids in muscle proteins in the human body. Exercise increases energy expenditure and promotes protein and amino acid catabolism, or break down (1). In order to get energy, BCAAs can be oxidized in skeletal muscles, and their oxidation is enhanced by exercise. In other words, the body can breakdown muscle to get these BCAAs. Both muscle protein synthesis (MPS) and muscle protein breakdown (MPB) are elevated after exercise in the fasted state (in the absence of feeding), where the net muscle protein balance is negative, favoring catabolism. Positive protein balance is achieved only when amino acid availability is increased, elevating MPS remarkably (2). Therefore, by supplying BCAAs during or post-workout, muscles are spared from breakdown, which occurs as a natural part of metabolism.
Now I am sure we all have heard how important it is to consume protein following our workouts, particularly whey protein powder in the form of a protein shake. Well this is true because protein post-workout will make this shift from a negative net protein balance to a positive one, allowing our bodies to build new muscle tissue and initiate muscle protein synthesis (IMPORTANT FOR GETTING STRONG!). Whey protein is known to be the fastest digesting and absorbed form of protein, as compared to casein, with higher muscle protein synthesis rates. It has been concluded that this is largely due to the Leucine content of the whey protein.
If you ever look at a tub of protein, it usually states it contains Xg of BCAAs per scoop. I know my tub of Cellucor Whey says it contains up to 5.5 g per serving right on the front. Companies like to accentuate this because research has shown that ingesting whey protein resulted in greater mixed muscle protein FSRs than did casein and casein hydrolysate administration. Postprandial FSR values showed a significant positive correlation with the increase in plasma essential amino acids (EAA) concentrations, and the postprandial rise in plasma leucine concentrations showed the strongest correlation with postprandial FSR values (3). Postprandial FSR values mean the rate of protein synthesis following a meal. The higher that is, the better! This shows that Leucine is most strongly associated with the increase of muscle protein synthesis upon ingesting whey protein, once again supporting how BCAAs post-workout is important.
How I use BCAAs
What I like to do is have my BCAAs pre- or intraworkout (during my workout). I start sipping my drink of 1 scoop of BCAAs (or 2.5g Leucine, 5 g total), 4-5 g creatine, 8 oz coconut water, 8 oz water while I'm on the way to lift. Then I drink sips throughout my workout and finish what is left before I am done with squats. That way I am not limiting myself to having ALL of them only before exercise or only after, while also staying hydrated with water and the natural electrolytes in coconut water. Then I will have a scoop of Cellucor whey protein which is ~30 g and contains 5.5 g of BCAAs in my post-workout shake when I am home. This supplies not only more BCAAs to start up protein synthesis, but all the other amino acids (remember there are 20 standard ones for human life!) that my body will use to build new muscle tissue.
I feel it is important to have BCAAs in general while exercising, so don't get too caught up in if it has to be pre- or post-workout. There is research showing it is beneficial both before and after workout. As a matter of fact, the research I just presented showed both postprandial increase in muscle synthesis and also BCAAs before workout to prevent muscle damage. That's why I just toss some BCAAs into my shaker cup I bring to the gym so I have them over the course of the 2 hours I am working out, and then make sure I eat enough protein post-workout in the form of whey or lean meat (chicken, ground turkey, etc.) to supply my body enough BCAAs & other AAs to begin building new muscle. I get BCAAs both pre- and post-workout this way.
Cellucor BCAAs
Although the optimal ratio of BCAAs remains unknown, toxicity studies of BCAAs using animals showed that BCAAs are quite safe amino acids when the three BCAAs are provided in a ratio similar to that of animal protein (a 2:1:1 leucine:isoleucine:valine ratio) (1). Cellucor BCAAs provides this exact 2:1:1 ration with 2.5 g of Leucine and 1.25 g of Isoleucine and Valine per scoop. This falls within the range of 2-3 g of Leucine needed to begin protein synthesis or suppress muscle catabolism, so by having this before/after your workout (or by having ~30 g of whey protein or animal meat post-workout) you'll be in the clear.
Now this product does include Natural And Artificial Flavors, Sucralose, and FD&C Red Lake #40. For me, this is not a deal breaker. There are brands of BCAAs that do state they contain no artificial colors, but most I find have sucralose in them to avoid sugar and adding calories to the product and an inferior taste.
The choice is yours if BCAAs are right for you, but for me, I am happy taking them every day and feel they help my performance and strength gains for weightlifting.
Stay Thirsty for Knowledge & Protein,
Leighann