BCAA and sport: everything you need to know about the benefits of these amino acids
BCAA? What's that? When it comes to sport, certain words come up regularly in conversations between athletes, coaches and endurance enthusiasts: protein, carbohydrates, electrolytes… et BCAA. These letters, which crop up in discussions about performance and recovery, are intriguing. Fortunately, as an expert in sports nutrition, Baouw explains everything in this article, drawing on science as well as our 100% natural philosophy! So let's focus on BCAAs and their role in the world of sport. Because, as you'll see, bodybuilders aren't the only ones who benefit from them!
So, what are BCAAs?
BCAAs, or Branched-Chain Amino Acids, are literally ‘branched-chain amino acids’. There are three of them: leucine, isoleucine and valine. These molecules belong to the large family of amino acids, which you can think of as the building blocks of proteins. One of their special features is that they are considered essential: our bodies cannot produce them on their own. So we have no choice but to obtain them through food or supplements (but at Baouw, we prefer natural sources above all else!).
Dans le cadre du sport, nos fameux acides aminés jouent un rôle déterminant. Ils représentent près d’un tiers des protéines présentes dans les muscles et sont directement impliqués dans les mécanismes de maintien et d'augmentation de la masse musculaire. Autrement dit, les BCAA représentent des atouts de poids pour tout sportif désireux de :
- continue to progress,
- avoid excessive fatigue,
- recover better after training sessions.
The benefits of BCAAs for athletes
BCAA, sports, and protein synthesis
Just this once, let's take a step back from endurance sports and consider all disciplines in a broader sense. The benefits of BCAAs in sport can be explained by several physiological mechanisms. First and foremost, leucine, isoleucine and valine play an active role in protein synthesis. Leucine in particular acts as a trigger: it gives the signal to the muscle to rebuild itself after exercise. This is why we often talk about its role in muscle mass gain in strength athletes, but we shouldn't think that BCAAs are only for bodybuilders.
Amino acids and muscles at their best
Chez les coureurs, cyclistes, triathlètes et autres sportifs d’endurance, le corps finit par puiser dans ses propres réserves, y compris dans les muscles, lorsque tu enchaînes les kilomètres ou les heures d’effort. Or, les BCAA limitent ce phénomène et permettent de protéger la masse musculaire. Et celle-ci, il n’y a pas que les férus de muscu qui en ont besoin !
Fatigue from exercise? With BCAAs, you won't know what that is!
Toujours dans le cadre d’un effort prolongé, un déséquilibre entre certains neurotransmetteurs peut favoriser la sensation d’épuisement. Les BCAA, en compétition avec le tryptophane (qui lui aussi participe à la formation des protéines) au niveau cérébral, jouent un rôle de régulateur et retardent l’apparition de cette fatigue centrale.
What are its natural sources?
However, there is no need to immediately consider supplements, as BCAAs are found naturally in food. Significant amounts can be found in protein-rich foods. In terms of animal products, eggs, poultry, fish and dairy products are the most valuable sources. But you don't have to eat meat to benefit from them: legumes (lentils, chickpeas, beans), certain oilseeds (almonds, cashews) and seeds (sunflower, pumpkin) also provide BCAA. Whole grains round out the picture by combining fibre, complex carbohydrates and amino acids.
This natural presence in food explains why it is entirely possible to meet your daily requirements with a balanced diet.
When and how should these three amino acids be consumed?
If you regularly read our articles, you may have already read the one on chrononutrition. Justement, la question du bon timing pour s’assurer des apports intéressants en BCAA est se pose légitimement. Réponse immédiate : consommer des BCAA avant l’effort permet de préparer le muscle à l’épreuve en limitant les dommages musculaires à venir. Enfin, après l’entraînement ou la compétition, les BCAA deviennent tes meilleurs amis pour enclencher rapidement la reconstruction musculaire et accélérer la récupération.
BCAAs at Baouw: natural, well-balanced and tasty!
The good news is that you don't need to take lots of artificial supplements to benefit from their effects. Well-formulated natural products, such as our protein bars or isotonic drinks, incorporate BCAAs into an overall healthy and balanced nutrition plan.
At Baouw, we proudly display our philosophy: ‘cooking, not chemistry’. Naturally, there is no question of getting involved in artificial nutrition, saturated with additives or refined sugars. Our products are made with natural ingredients, often organic, approved by a nutritionist and tested by top athletes.
Baouw protein bars are a good example of this approach. Each 50 g bar contains approximately 12 g of plant-based protein and between 1,250 and 1,350 mg of BCAAs, depending on the recipe. These amounts are designed to effectively meet your needs as an athlete, without excess and with perfect digestibility.
But since we don't like to do things by halves, our recipes don't just provide protein and BCAAs. They are also rich in healthy fats (such as those found in Kalamata olives), fibre and antioxydants. The result: a complete snack that doesn't cause blood sugar spikes or energy crashes, and a taste experience that's as high-quality as the nutritional content.
Precautions and common misconceptions
Admittedly, the benefits of BCAAs were initially promoted in the context of sports nutrition. But that doesn't mean they should be considered a magic wand! They are not a substitute for a balanced diet, and consuming a Baouw protein bar will only be truly beneficial if your overall diet is already consistent and tailored to your sporting activities.
In addition, it is important to remember that BCAAs are even more effective when combined with other essential nutrients: complete proteins, carbohydrates suitable for exercise, and electrolytes for hydration in particular. Finally, avoid overdoing it: in sport, regularity and balance are more important than occasional overloads.
Aussi, que tu sois coureur, cycliste, triathlète ou adepte de sports de force, ces trois acides aminés peuvent t’aider à franchir un cap et à rendre tes séances plus efficaces.
