BCAA

Posted on February 22, 2025｜Last updated February 22, 2025

BCAA (Branched-chain amino acids)

BCAA stands for Branched-chain amino acids, which are essential amino acids composed of valine, leucine, and isoleucine. They act as an energy source for muscles, making them essential nutrients for those who engage in intense weight training, and are a staple amino acid for athletes participating in prolonged, intense exercises.

In Japan, drinks like Burn also contain trace amounts of BCAA, although in very small quantities.

Effects of BCAA

Energy source for muscles during exercise
Prevents muscle depletion due to energy consumption
Improves endurance during exercise and helps with fatigue recovery
Promotes fat burning

Unfortunately, the amount of BCAA in energy drinks is very small (less than 1,000mg), so its effectiveness is minimal.

BCAA Intake Test

There has been an experiment on BCAA intake, so let's take a look at the results.

In this test, BCAA was administered at dosages of 8,000mg, 4,000mg, 2,000mg, 1,000mg, 500mg, and 0mg, and blood was drawn to measure the BCAA concentration at intervals for up to 2 hours.

The blood concentration peaked 30 minutes after ingestion and gradually decreased. Groups that took 2,000mg or more maintained a high blood concentration even after 2 hours, while groups that took 1,000mg or less saw their concentration drop back to pre-consumption levels within an hour.

The conclusion is that for optimal performance during exercise, a minimum of 2,000mg of BCAA intake is necessary.

When to Take BCAA

The recommended timing for BCAA intake is before, during, and after weight training. It is ideal to take 5,000mg at each of these times. By properly taking BCAA supplements, some individuals may even feel the effects.

BCAA serves as an energy source during exercise and aids in muscle repair, fatigue recovery, and fat burning due to energy consumption, making it an indispensable nutrient for athletes.

Fitness-related Energy Drinks Adding BCAA

As Bang Energy Drink gained popularity in the United States, Monster released REIGN, and Rockstar renewed its ExDurance series, both with high caffeine and added BCAA. Energy drinks are making their way into the fitness sector.

However, with the trace amounts of BCAA typically found in energy drinks, it is unlikely that significant effects will be felt, so it's important not to have excessive expectations.

BCAA Blood Plasma Concentration Changes After Consumption (Otsuka Pharmaceutical)

Author information Author: Energy Drink-kun

In 2001, while living in the United States, I encountered energy drinks through the dance scene and was deeply impressed. After returning to Japan, I found that energy drinks were considered novelty beverages, so I established a comprehensive website in 2013 to share the true appeal of energy drinks. As an energy drink enthusiast, I began drinking them seriously again, collecting over 7,000 varieties of energy drinks from various countries. I am also active as a critic and expert, receiving media interviews.