Why is this product controversial?
BCAAs, from the English Branched Chain Amino Acids, are three branched-chain amino acids and make up the primary subunits of our muscle proteins. They are found in protein-rich foods.
But also as dietary supplements, popular with people who exercise, especially weightlifters.
BCAAs have a controversial past. Originally, the first dietary supplements that appeared on the market were synthetic BCAAs made in Asia from animal hair and feathers (ducks, geese…) and even from human hair.
Unfortunately, low-quality products still exist today and even dominate the market!
How good are Vegan BCAAs?
New BCAA formulations have appeared on the market with the rise of veganism. To offer a new option, many brands have developed Vegan BCAAs produced from fermented wheat or corn.
After several chemical transformations, the glucose extracted from the carbohydrates in the grains is converted through several chemical and enzymatic steps into leucine, isoleucine, and valine.
Bien qu’estampillés Vegan et non extrait de l’animal, les suppléments de BCAA restent un produit ultra-transformé.
Lire aussi | Comment choisir les meilleurs BCAA selon un diététicien
What should you look for in the formulations?
This dietary supplement can be found in several forms: plain tablets or powder format to be diluted in water.
Some powdered BCAAs have very poor nutritional quality. Here are ingredients that I consider bad and that are found in some powdered BCAA formulas:
- Artificial flavors
- Preservatives: citric acid
- Synthetic colorants
- Sweeteners: sucralose, acesulfame K
- Anti-caking agents: silicon dioxide
- Emulsifiers
Are BCAAs considered performance-enhancing drugs?
No, they are not part of the WADA list of prohibited substances.
Are BCAAs dangerous for your health?
BCAAs are not dangerous to health. No study has shown any adverse effects in healthy people following their consumption.
BCAAs provide proteins that produce ammonia waste following their digestion. This increases your kidney filtration. I therefore do not recommend them for people with kidney failure.
Furthermore, I do not recommend BCAAs for children, adolescents, and pregnant or breastfeeding women.
Where can you find high-quality BCAAs?
BCAAs are readily found in the diet (1.1 g of BCAAs for 2 eggs) and are abundant in dietary proteins (meat, fish, eggs).
As a dietary supplement, they are found in native whey protein isolate, which is a good-quality source of BCAAs. This whey provides about 7.5 g of BCAAs per 30 g of powder.
Read also | Our criteria for choosing the best whey
My final tips
💡 Should you take BCAAs alongside your exercise routine?
Yes, but I do not recommend consuming them as isolated BCAAs.
💡 I strongly recommend opting for native whey isolate
You can find this for around €30 per kilogram. It will easily provide your daily BCAA requirement (7.5 to 15 g/day in supplementation) and will be truly effective in helping you achieve your goals.
