I was hoping for some advice on whether BCAAs are useful for cyclists and if so how and when should you use them? And when buying a supplement, what should I be looking for (we can’t always get the same brands here in NZ).
@janesimmonds i don’t use BCAAs but i know others do - this is an older thread but it might be helpful to start and Coach put a link for BCAAs in the Black Friday list I think
BCAAs (leucine, isoleucine, valine) are just three of the nine essential amino acids. For muscle repair and recovery, the body needs all essential amino acids, not just BCAAs. A complete protein source (e.g., whey powder, meat, eggs, dairy, soy) contains all EAAs including BCAAs, typically in higher and more effective amounts.
When daily protein intake is sufficient (usually 1.6–2.2 g/kg for athletes and older folks like us), the body already has the full amino acid profile needed to stimulate muscle protein synthesis. In this context, adding isolated BCAAs doesn’t provide any additional improvements in recovery, adaptation, soreness, or performance.
There are supplements that have all the essential aminos, not only BCAAs, such as the one I recommend. However, these are only necessary for convenience in cases where you know you won’t have enough protein on the day or are on the go. I’d also recommend this for vegans.
When choosing a supplement, go for the ones who are Safe for Sport or Certified for Sport. These certifications mean the product has been independently tested for purity, accuracy, and banned substances.
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