Intra BCAA+ Powder is from UK based company PhD Supplements.com. This product states that it can reduce tiredness and fatigue and help maintain a healthy immune system during and after intense physical exercise. This review will aim to assess the ingredients within the supplement to understand how it can achieve this.

L-Leucine, L-Isoleucine, L-Valine

Leucine, Isoleucine and Valine are all Branched chain amino acids (BCAA’s). They are essential for protein synthesis which is stimulated after exhaustive exercise (1) as well as the critical metabolic process in muscle (2, 3). The metabolic roles of Leucine include energy production and the modulator of muscle protein synthesis via the insulin signalling pathway. There is a reason to suggest that it helps maintenance of muscle mass during weight loss (4). Leucine has also been shown to help in the direct maintenance of glucose homeostasis by improving the redistribution of glucose via the glucose – alanine cycle (5).

Soya Lecithin

SOYA Lecithin is an emulsifier which means that it helps aid the ingredients to disperse in water rather than separate into oily droplets and water.

Whey Protein Isolate (Milk)

Whey, soy and milk protein helps aid muscle protein synthesis when combined with resistance training (6, 7). Other key features include increasing muscle mass (8), an increase in lean body mass (9) and greater recovery from exercise (10). Longer periods of supplementation have shown greater gains in fat free mass (11).

Muscle protein synthesis is increased due to high concentration of Leucine (BCAA) which is a signalling molecule needed to increase muscle protein synthesis (12). Consumption of whey protein helps increase muscle mass due to a greater amount of peripheral nitrogen retention whereas soy protein has been found to have a greater effect on splanchnic protein synthesis (13).

The reason for greater recovery of exercise can be due to a post exercise insulin response (14, 15) which means glycogen resynthesis occurs rapidly so exercise can be prolonged, with greater training volume increased hypertrophy and decreased muscle damage.

L-Leucine

Leucine is one of several Branched chain amino acids (BCAA’s). It is essential for protein synthesis which is stimulated after exhaustive exercise (16) as well as the critical metabolic process in muscle (17, 18). The metabolic roles of Leucine include energy production and the modulator of muscle protein synthesis via the insulin signalling pathway. There is a reason to suggest that it helps maintenance of muscle mass during weight loss (19). Leucine has also been shown to help in the direct maintenance of glucose homeostasis by improving the redistribution of glucose via the glucose – alanine cycle (20).

L-Glutamin

Glutamine is a naturally non-essential neutral amino acid that helps with the transport of nitrogen between tissues. Heavy exercise has shown a reduction of glutamine in the blood (21). The amount of glutamine in the muscle is known to be related to the rate of protein synthesis (22) and glycogen synthesis (23) in the first few hours of recovery period of exercise.

CocoMineral™ Dried Coconut Water

Coconut Water has increased in popularity in recent years and now take prime place alongside sports drinks on shops shelves.  Coconut water is the fluid that is derived from inside coconuts as it has numerous benefits. The major positive aspect of Coconut water is that it can replenish electrolytes after work out which are lost when you sweat and helps in maintaining normal muscle function (24). Coconut water is also high in potassium, magnesium as well as a great source of B vitamins (25).

L-Alanine

L-alanine is a non-essential amino acid which has been found to aid in the metabolism of carbohydrates and sugar (26). It has also been found to increase immunity (27), provide energy for the muscle (28), brain and central nervous system (29).

Sodium Chloride

Sodium chloride is otherwise known as salt. It is theorised that sodium chloride can help prevent cramps as the key mechanism in muscle contraction is the flooding of the action potential in the muscle membrane, and so if there is a sodium deficiency it may cause the muscle to cramp (30).

Sucralose

Sucralose is a sweetener that is calorie free. This ingredient is used in many products and is used to make the product taste sweeter and does not have any nutritional benefit.  

Vitamin C (Ascorbic Acid)

Vitamin C is known to be a powerful antioxidant (31). Studies have suggested that it can increase endothelial nitric oxide by protecting it from oxidation and increase synthesis, another function that Vitamin C has suggested includes reducing blood pressure (32), however the only proven function of vitamin C is the prevention of scurvy (33).

Intra BCAA+ Powder can achieve the claims that it can reduce tiredness and fatigue and help maintain a healthy immune system during and after intense physical exercise as well as helping maintain normal muscle function post work out. This product is recommended to be taken during and post workout.  This product has no banned substances when referring to the WADA prohibited list when observing the label/ ingredients posted on the website.

*NOTE – This product has not been tested in a laboratory and may contain other substances that may not appear on the label

1 – Coker, R. H., Miller, S., Schutzler, S., Deutz, N., & Wolfe, R. R. (2012). Whey protein and essential amino acids promote the reduction of adipose tissue and increased muscle protein synthesis during caloric restriction-induced weight loss in elderly, obese individuals. Nutr J, 11(1), 105.

2 – Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Review Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein.

3 – Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 45(1), 111-131.

4 – Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., … & Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122-135.

5 – Hansen, M., Bangsbo, J., Jensen, J., Bibby, B. M., & Madsen, K. (2014). Effect of Whey Protein Hydrolysate on Performance and Recovery of Top-Class Orienteering Runners. International journal of sport nutrition and exercise metabolism.

6 – Coker, R. H., Miller, S., Schutzler, S., Deutz, N., & Wolfe, R. R. (2012). Whey protein and essential amino acids promote the reduction of adipose tissue and increased muscle protein synthesis during caloric restriction-induced weight loss in elderly, obese individuals. Nutr J, 11(1), 105.

7 – Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Review Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein.

8 – Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 45(1), 111-131.

9 – Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., … & Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122-135.

10 – Hansen, M., Bangsbo, J., Jensen, J., Bibby, B. M., & Madsen, K. (2014). Effect of Whey Protein Hydrolysate on Performance and Recovery of Top-Class Orienteering Runners. International journal of sport nutrition and exercise metabolism.

11 – Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American journal of clinical nutrition, 86(2), 373-381.

12 – Atherton, P. J., Smith, K., Etheridge, T., Rankin, D., & Rennie, M. J. (2010). Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells. Amino acids, 38(5), 1533-1539.

13 – Fouillet, H., Mariotti, F., Gaudichon, C., Bos, C., & Tomé, D. (2002). Peripheral and splanchnic metabolism of dietary nitrogen are differently affected by the protein source in humans as assessed by compartmental modeling. The Journal of nutrition, 132(1), 125-133.

14 – Hulmi, J. J., Volek, J. S., Selänne, H. A. R. R. I., & Mero, A. A. (2005). Protein ingestion prior to strength exercise affects blood hormones and metabolism. Medicine and science in sports and exercise, 37(11), 1990-1997.

15 – Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino acids, 37(2), 333-339.

16 – Tipton, K. D., Ferrando, A. A., Phillips, S. M., Doyle Jr, D., & Wolfe, R. R. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology-Endocrinology And Metabolism, 276(4), E628-E634.

17 – Hutson, S. M., & Harris, R. A. (2001). Introduction. Symposium: Leucine as a nutritional signal. The Journal of nutrition, 131(3), 839S-840S.

18 – Layman, D. K. (2002). Role of leucine in protein metabolism during exercise and recovery. Canadian journal of applied physiology, 27(6), 646-662.

19 – Layman, D. K. (2003). The role of leucine in weight loss diets and glucose homeostasis. The Journal of nutrition, 133(1), 261S-267S.

20 – Herman, M. A., & Kahn, B. B. (2006). Glucose transport and sensing in the maintenance of glucose homeostasis and metabolic harmony. The Journal of clinical investigation, 116(7), 1767-1775.

21 – Parry-Billings, M., Budgett, R., Koutedakis, Y., Blomstrand, E., Brooks, S.., Williams, C.,  & Newsholme, E. A. (1992). Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system. Medicine and science in sports and exercise, 24(12), 1353-1358.

22 – Rennie, M. J., Edwards, R. H. T., Krywawych, S., Davies, C. T., Halliday, D., Waterlow, J. C., & Millward, D. J. (1981). Effect of exercise on protein turnover in man. Clin Sci, 61(5), 627-639.

23 – Bowtell, J. L., Gelly, K., Jackman, M. L., Patel, A., Simeoni, M., & Rennie, M. J. (1999). Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. Journal of Applied Physiology, 86(6), 1770-1777.

24 – Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002). Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. Journal of physiological anthropology and applied human science,21(2), 93-104.

25 – Kuberski, T., Roberts, A., Linehan, B., Bryden, R. N., & Teburae, M. (1979). Coconut water as a rehydration fluid. The New Zealand medical journal, 90(641), 98-100.

26 – Felig, P. (1973). The glucose-alanine cycle. Metabolism, 22(2), 179-207.

27 – Schechter, I., Schechter, B., & Sela, M. (1966). Combining sites of antibodies with L-alanine and D-alanine peptide specificity and the effect of serum proteolytic activity on their estimation. Biochimica et Biophysica Acta (BBA)-General Subjects, 127(2), 438-456.

28 – Odessey, R., Khairallah, E. A., & Goldberg, A. L. (1974). Origin and possible significance of alanine production by skeletal muscle. Journal of Biological Chemistry, 249(23), 7623-7629.

29 – Monaghan, D. T., Bridges, R. J., & Cotman, C. W. (1989). The excitatory amino acid receptors: their classes, pharmacology, and distinct properties in the function of the central nervous system. Annual Review of Pharmacology and Toxicology, 29(1), 365-402.

30 – McCance, R. A. (1936). Experimental sodium chloride deficiency in man.Proceedings of the Royal Society of London. Series B, Biological Sciences,119(814), 245-268.

31 – Kalt, W., Forney, C. F., Martin, A., & Prior, R. L. (1999). Antioxidant capacity, vitamin C, phenolics, and anthocyanins after fresh storage of small fruits.Journal of Agricultural and Food Chemistry, 47(11), 4638-4644.

32 – Huang, A., Vita, J. A., Venema, R. C., & Keaney, J. F. (2000). Ascorbic acid enhances endothelial nitric-oxide synthase activity by increasing intracellular tetrahydrobiopterin. Journal of biological chemistry, 275(23), 17399-17406.

33 – Padayatty, S. J., Katz, A., Wang, Y., Eck, P., Kwon, O., Lee, J. H., … & Levine, M. (2003). Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American College of Nutrition, 22(1), 18-35.