The magic of the branched-chain amino acids

It is a bit unfair that the best things come with a high price tag. Leucine, isoleucine, and valine are called BCAAs (branched-chain amino acids) and happen to be the best building blocks of protein that we know of. They also happen to belong to the few elements that our bodies cannot synthesize, but which are essential for health and life. They can be found in meat and diary products, and of course, you can also buy BCAA supplements, which – you guessed it – are expensive.

But they could be worth it. The world of medicine is not quite sure how they do it, but the BCAAs are what energy drinks would like to be – bundles of energy that help you recover from hard workouts by reducing the protein breakdown within your muscles. They also increase testosterone and growth hormone, your body's most important fat-fighting and muscle-building hormones. Last but not least, they have their most profound effect when you are cutting calories in order to lose weight.

The daily recommended value is 0.64 grams for every kilogram of your body weight, as long as 60 grams a day are not exceeded. Generally, it is a good idea to start with 10 grams and to wait a month before gradually increasing the dose. If you buy supplements, look for those that are 50 percent leucine, 25 percent isoleucine, and 25 percent valine.