2) Higher BCAA Levels Correlate With A Lean Body Composition
Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance. A review in the journal Aging found that BCAAs, and in particular leucine, “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of that mTOR pathway that I mentioned in #1.

The benefits of BCAAs for a lean physique are confirmed with a large study of 4429 subjects in which those with greater amounts of BCAAs in their diets were the slimmest and had significantly less chance of being overweight than those with lower BCAA intake. Researchers think leucine is the magic bullet for a slim body comp, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best.

MY TAKEAWAY: BCAAs Increase Fat Burning And Keep You Lean

3) BCAAs Result in a Better Testosterone to Cortisol Ratio and Muscle Building
BCAAs will minimize the cortisol response that comes from the stress of exercise. This is ideal because cortisol degrades the muscles and can lead to greater fat gain. Less cortisol means a more favorable testosterone to cortisol (T:C) ratio that will result in faster recovery and more muscle development.

Two studies highlight the role of BCAAs in decreasing muscle protein degradation. A 2010 study found that taking BCAAs in conjunction with resistance training produces significantly higher testosterone levels than a placebo. Participants who took BCAAs also had a lower cortisol response. This is significant because both strength gains and a decrease in protein degradation are more correlated with a better testosterone to cortisol ratio than total testosterone levels.

A new study in the Chinese Journal of Physiology tested the effect of a drink of BCAAs, arginine, and carbs (BCAA drink) on hormone response and psychological state after a single bout of exhaustive exercise. Testosterone was up significantly and the testosterone to cortisol ratio was much more favorable with the BCAA drink than with a placebo. Testosterone was highest at the 120-minute recovery point, indicating a prolonged anabolic effect. Also, participants were given a mood states profile test to measure psychological condition after the extremely intense workout. Participants who received the BCAA drink recovered much more quickly than the placebo trial the decrease in fatigue score at 120 minutes post-workout was significant only in the BCAA trial.

Additional research compared taking 10 grams of protein that was 18 percent leucine with a similar drink that was 35 percent leucine. The higher leucine concentration resulted in greater anabolic protein signaling, which means less muscle breakdown from the degrading effects of cortisol.

MY TAKEAWAY: BCAAs Result In Higher Testosterone And Lower Cortisol Meaning a Better T:C Ratio. Leucine Is Key To This Equation. Hence the high content of leucine in the formula I developed.

4) Greater Strength Gains from Taking Leucine with Training
A British study showed that taking the leucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after completing the same training program.

MY TAKEAWAY: BCAAs Enhance Strength Gains From Training Because They Allow You To Train Harder And Longer.

5) BCAAs Result in Lower RPE and Greater Endurance Performance
Researchers from Sacred Heart University compared taking a BCAA supplement with consuming a carbohydrate beverage prior to a 90-minute endurance cycling trial at 55 percent of maximal oxygen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise, a factor that likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to a carb supplement to help lower RPE and allow for more intense training at the same relative level of exertion.

A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAAs had a 2 percent increase in performance during a 2-hour treadmill run over a placebo group. Central fatigue was also lower, which indicates lower RPE during a debilitating endurance trial.

MY TAKEAWAY: Take BCAAs To Stay Strong Longer. BCAAs Are Crucial For Strength And Endurance Athletes.

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