The Importance of Bcaas for Cutting and Losing Weight

If you're looking to build and retain muscle, then you'll know that protein = power, and amino acids are the compounds in protein that provide this benefit. There's nothing more gutting than failing at a weight you could previously lift — a problem too often encountered by those of us getting lean and losing muscle.

Trying to lose weight means a calorie deficit — which already makes you miserable — and therefore cutting out the calorie-heavy shakes that you would usually take to build muscle. This is where BCAAs brighten the day of any gym goer on the shred, as the low-calorie content and amino acids allow you to retain muscle and still lose fat¹. Want to shed a few pounds off your body and add a few to your bench press? BCAAs could be the answer.

Why Should You Take BCAAs?

Studies have determined that three amino acids are the most essential to muscle anabolism (growth) and anti-catabolism (retention)² . These processes are why BCAAs for cutting and losing weight are so popular, as you won't lose muscle mass while losing fat.

The three essential amino acids in BCAAs — which stands for branched chain amino acids — are leucine, isoleucine, and valine.

Easily the most important, leucine is the main muscle building and sparing amino acid. This is because it stimulates mTOR — a protein that induces muscle protein synthesis in human muscle³. In addition to this, it also has muscle-preserving effects. So, in a fasted state, your body will not use muscle tissue for fuel which is ideal for those using BCAAs for cutting fat while maintaining muscle. This is particularly important when your glycogen stores are empty⁴.

Isoleucine also has a muscle building and sparing effect, it's not nearly as effective as leucine. Its secondary function involves increasing glucose uptake into the muscles during exercise⁵. This won’t help anybody that’s doing fasted cardio to burn fat as your body shouldn’t have any stored glucose. It would be beneficial, however, during a lifting session after a meal to increase available energy.

Valine is a bit more of a mystery — it appears to be weaker than both other amino acids for stimulating muscle growth and preventing catabolism⁶. There hasn’t been a big enough study done on Valine in isolation, so its benefits are yet to be pinpointed.

Who Should Be Taking BCAAs?

From the start, anybody who is in a calorie surplus or is trying to gain weight can take BCAAs, but you guys should hit the shakes as well. In this situation you’ll need a higher calorie intake than BCAAs can offer, but they work great combined with other supplements. If you're a hardgainer needing some help, then check out this introduction to a hardgainer's diet.

For those looking to maintain their physique, it's down to your diet. If you consume enough protein on a daily basis and can maintain your strength and size, there is no need to supplement with BCAAs. If you begin eating at maintenance and your strength or size start to go down, BCAAs could prevent muscle loss.

Finally, those dieting and eating a daily calorie deficit, you’ll be losing muscle whatever you do. Along with a high-protein diet, BCAAs can be an important addition to a cutting routine to prevent as much catabolism as possible.