What are BCAAs?

In this post, I’d like to introduce you to that mysterious liquid climbers are often seen drinking—something many of you have likely been curious about. While there are many different supplements out there and this isn't necessarily true for every case, the "mysterious liquid" that so many climbers drink is a supplement called BCAA.

What are BCAAs?

BCAA stands for Branched-Chain Amino Acids, which are amino acids primarily known as the building blocks of muscle.

BCAAs consist of three amino acids: valine, leucine, and isoleucine. These amino acids are thought to promote muscle protein synthesis, and their intake is believed to help: (1) increase muscle endurance, and (2) aid in muscle recovery and fatigue reduction.

As mentioned above, taking BCAAs is expected to provide benefits such as: (1) increased muscle endurance, and (2) reduced fatigue and improved muscle recovery.

So, why do BCAAs help with (1) increasing muscle endurance and (2) reducing fatigue and aiding muscle recovery?

When you climb, your body breaks down the carbohydrates and fats stored in your muscles to create the energy needed to move. When these carbohydrate and lipid stores are depleted, the next source of energy the body turns to is amino acids, such as BCAAs. The human body attempts to generate energy by breaking down muscle tissue to extract the BCAAs within. If muscle is broken down, your natural muscle endurance is lost, and recovery time is delayed.

In short, by taking BCAAs during or around your workout, you prevent muscle breakdown and preserve the BCAAs within your muscles, which is how you achieve the benefits of (1) increased muscle endurance, (2) reduced fatigue, and improved muscle recovery.

When is the best time to take them?

BCAAs are absorbed about 30 minutes after ingestion. Therefore, taking them 30 minutes before exercise allows you to utilize them efficiently. Since BCAAs are continuously consumed during physical activity, it is also effective to sip them periodically while you are climbing.

So, do you have a better understanding of BCAAs now?

There is a growing variety of BCAA flavors these days, so it can be fun to try different ones and find the one you like best! Make good use of BCAAs and enjoy your climbing even more!