This hype is not totally unwarranted because a number of research studies support some of these concepts. In fact, one recent review paper (free to download) reports that BCAAs might help suppress the natural muscle loss associated with aging[1]. However, little research has examined the relationship between BCAA consumption and obesity risk.
A new population-based study published online ahead of print in the Journal of Nutrition examined the possible link between dietary BCAA intake and the prevalence of being overweight or obese[2]. Diet information and overweight/obesity status were determined in over 4,000 individuals taking part in the International Study of Macro-/Micronutrients and Blood Pressure. Country-specific food tables and dietary recall questionnaires were used to determine BCAA intake. The researchers reported that the risk of being overweight was reduced by 30% in individuals in the highest quarter of BCAA dietary intake. Additionally, the risk for obesity was decreased with increasing levels of BCAA consumption.
The results of this study suggest that adequate dietary intake of BCAAs can help reduce one's risk of becoming overweight or obese. These benefits were seen across all the study populations examined, which included groups in China, Japan, the UK, and the US. The BCAAs, leucine, isoleucine, and valine, are three of the nine essential amino acids and therefore must be obtained from the diet. It has been reported that one can obtain BCAAs from numerous dietary sources. For example, leucine is prevalent in red meat, nuts, beans, whole wheat and soy flour. Foods such as chicken, fish, eggs, almonds, cashews, and soy protein are good sources of isoleucine, and meat, mushrooms, diary products, grains, and soy protein are good sources of valine. When choosing foods rich in BCAAs, make sure to choose foods low in saturated fat, so lean meats, non-fat dairy, whole grains, and soy protein would make good choices.
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