08 Jan BCAAs for Runners

BCAAs have become very popular in the fitness world and are commonly used by all sorts of athletes. There are even some benefits to BCAAs for runners!

BCAAs are amino acids, which are the building blocks of protein. More specifically, they are the primary amino acids that make up our muscle tissue. This makes them known for their ability to help boost muscle mass, delay the onset of fatigue, speed up recovery, and improve overall athletic performance. 

Doesn’t this seem almost too good to be true? This blog will tell you everything you need to know and BCAAs and running.

What exactly are they? What are the benefits of BCAAs for runners? Should you be taking them? When? How much? And can they improve running performance?

Let’s find out.

What are BCAAs?

Branched-chain amino acids are the three amino acids: leucine, isoleucine and valine. 

These amino acids are essential, meaning our bodies can’t make them and we must get them from our diet and/or supplements.

Leucine is known to be the most importance amino acid as it has the biggest impact on muscle building. It is involved in protein synthesis, tissue regeneration and metabolism.

Isoleucine supports the immune system and is involved in wound healing.

And valine aids in muscle protein synthesis, repairing tissues and supporting energy levels.

What’s unique about BCAAs is that their structure allows them to be broken down in our muscles rather than the liver, like most other amino acids. This allows our muscles to use BCAAs for energy production.

Should I take a BCAA supplement?

BCAAs don’t have to be taken in supplement form. They can also be found in many whole food protein sources like meat, poultry, fish, eggs, dairy, chickpeas, lentils and quinoa.

What are the Benefits of BCAAs for runners?

Promote muscle growth

Building muscle as runners allows us to get stronger and run faster. More muscle mass can delay fatigue, and increase our power and speed potential.

Like mentioned above, leucine in particular has been shown to promote muscle growth as it is known to directly stimulate muscle protein synthesis.

This can allow us to run our best and hit some new PRs.

Prevent muscle loss

During a workout our muscles are being damaged and broken down. This is especially true for endurance athletes who are often training for hours at a time. Prolonged workouts can lead to our muscles running low on glycogen (the carbohydrates we use for fuel). When this happens, the body will turn to our muscle tissue for energy. BCAAs can help to spare muscle glycogen and provide an alternate fuel source, preventing unwanted muscle loss.

Cortisol (a stress hormone) can also cause muscle breakdown. What BCAAs can also do is inhibit cortisol, which can be a helpful way to slow the progression of muscle breakdown and support the prevention of muscle loss.

Speed up recovery and reduce muscle soreness

As a runner we’ve all experienced sore muscles which caused by inflammation and fluid accumulation. This is known as Delayed Onset Muscle Soreness or DOMS.

BCAAs have been found to decrease muscle soreness by helping to repair damaged muscle fibres quickly. This allows for more frequent training sessions. 

Improve running performance

BCAAs can act as fuel during exercise by preserving glycogen stores and using them for energy.

Depleted glycogen stores lead to fatigue, and that’s not something any of us want to feel while training or competing.

They also increase circulating oxygen levels to help improve endurance and reduce fatigue.

Overall, the effects of BCAAs can help optimize training and recovery to improve our running performance.

When to take BCAAs

Pre-run

Consuming BCAAs before you run may be able to boost your energy levels and help reduce muscle breakdown. This can be in the form of a protein-containing snack, 60-90 minutes before you head out the door. Some runners may be able to tolerate protein closer to a run, but for others this may trigger GI symptoms. Find the meal timing pattern that works best for you!

As you now know, BCAAs are able to bypass the liver and go straight to our muscles to provide us with fuel. 

This gives us both an energy and protein source which is perfect for endurance athletes. especially runners planning to run long distances.

Intra-run

BCAAs can also help us delay getting tired by providing a source of energy. During a long run, our glycogen and BCAA levels become depleted. 

When this happens, tryptophan goes into the brain and converts to serotonin which can make us feel fatigued. 

Taking BCAA during a run can actually inhibit the uptake of tryptophan and delay fatigue so we can have enough energy to finish our run off strong.

Try mixing some BCAA powder into your sports drink and sip on it during your run, This can also help you stay hydrated!

Post-run

BCAAs help to repair our damaged muscles and taking them after a run can not only reduce soreness but help speed up recovery. Including a source of protein in your post-workout meal is the best way to reach your BCAA goals.

How much BCAAs do I need?

Generally, athletes like runners need 1.2-1.7 grams/kg body weight of total protein. 

To calculate your total protein needs, simply take your weight in kg and multiply that by 1.2-1.7. This will give you your daily estimated protein requirement in grams. 

The longer or more intensely you train may require more protein to prevent muscle loss.

For BCAAs, aim to consume for 10-20 grams of total BCAAs and 3-4 grams of specifically leucine at each meal throughout the day.

Should I be consuming BCAAs?

If you are consuming adequate protein from food sources, you can get enough BCAAs.

Supplementing is never required; however, some runners may find it hard to meet their protein needs through food, and supplementing can be a great way to help.

Some people may find that large amounts of BCAAs can make them feel nauseas. However, BCAAs are generally safe and there are no known dangerous side effects of taking them if the quantity is in the range of your body’s needs.

The bottom line

The many benefits of BCAAs can help improve your running performance! 

They have the ability to help boost our energy and reduce fatigue during a run, promote muscle growth, and prevent muscle loss.

Another benefit is that they can even help to speed up recovery and reduce muscle soreness so we’re able to get back to training quicker.

Taking BCAA supplements are not necessary, but you may find them helpful if you have trouble getting enough protein in with food.

You may want to talk to a Registered Dietitian (like me!) to discuss what the best option is for you and your training plan.

https://stephaniehnatiuk.com/2020/07/05/sports-drinks/