Branched chain amino acids, or BCAAs, along with caffeine are two of the most popular ergogenic aids for athletic performance. Branched chain amino acids and caffeine have the potential to increase energy and enhance endurance.
A particular benefit of using BCAAs is that they can support muscle protein synthesis.
Many fitness enthusiasts ask if it's possible to drink BCAA coffee.
The short answer is yes, but let's examine the best practices for mixing BCAA powder into coffee.
Is it Safe to Mix BCAAs in Coffee?
It is perfectly safe and effective to mix BCAAs into your morning coffee as long as you can tolerate caffeine.
Safety considerations
The combination of BCAAs and coffee generally does not pose any safety considerations.
Caffeine is a stimulant and consuming too much can cause side effects such as jitteriness, rapid heart rate, high blood pressure, difficulty sleeping, agitation, and heart palpitations.
Avoid shaking hot coffee with the supplement to avoid spilling. You should also avoid using a blender at high speed to prevent injuries.
Low-quality supplement powders with sugar alcohols can cause digestive distress among other health issues. Therefore, choose a high quality BCAA supplement.
Potential interactions between caffeine and BCAAs
There are no direct negative interactions between caffeine and branched chain amino acids.
However, caffeine can interfere with sleep, so you should avoid having a protein powder coffee drink in the evening.
Why Athletes and Fitness Enthusiasts Use BCAAs and Caffeine
Starting the day with BCAA coffee has become a popular routine for many athletes.
BCAAs can support and enhance muscle protein synthesis, which is the metabolic process where the body incorporates amino acids from food and supplements into skeletal muscle.
These special amino acids bypass the liver and go directly into the bloodstream and can be used immediately as an energy source for the body.
BCAA intake reduces muscle breakdown that occurs during and after endurance and strength training. Therefore, starting the day with BCAA coffee is a great way to support muscle growth and reduce muscle loss.
Athletes love having BCAA coffee before a workout as they find it takes them longer to fatigue and they can achieve more reps. The combination of caffeine with BCAAs before workouts helps to wake up the body and reduce feelings of fatigue.
Does Heat Effect BCAAs in Coffee?
It is effective to have hot BCAA coffee. If the temperature of the coffee is too hot, it can affect the structure of the protein. Liquids that are boiling can denature some of the protein, which can lead to it being less effective.
However, there is no need to worry about protein denaturing as long as the coffee is below boiling point.
Benefits of Mixing BCAAs with Coffee
There are several benefits of combining BCAAs with coffee. Here are some of the top benefits of adding BCAAs to coffee:
Enhanced energy and focus from caffeine and BCAAs together
Caffeine and BCAAs have been shown to improve energy levels and focus, particularly during endurance exercise.
Combining BCAAs with coffee has the potential to augment these benefits.
If you choose to combine coffee and BCAAs it's recommended to keep your caffeine consumption between 100 and 200 mg daily. This daily amount can enhance energy, endurance, and resistance to fatigue during prolonged exercise without the negative side effects of excessive caffeine intake.
Improved workout performance
Caffeine can increase energy levels and performance. Caffeine can trigger the body to utilize fat stores as fuel instead of tapping into glycogen reserves. When fat is used as an energy source, muscles are able to work at higher intensities for longer duration before reaching fatigue.
BCAAs can also potentially enhance performance by providing your muscles with a ready source of energy.
The unique chemical structure of these amino acids allows them to bypass the normal digestion route and be used directly by your muscles to produce ATP, which is the main energy source of your cells.
Therefore, ingesting BCAAs during workouts can potentially help conserve muscle glycogen stores during endurance exercise so that you can continue performing at a high intensity for longer workouts.
Faster Recovery Time
A BCAA supplement can decrease the time it takes for your to recover after a tough workout.
BCAA coffee helps to minimize protein breakdown by preserving muscle glycogen stores.
If mixing your supplement in coffee is a reliable way for you to consume these helpful amino acids, then BCAA coffee is doing its job.
Boost in Brain Health
In addition to supporting better workouts and driving muscle protein synthesis, branched chain amino acids can also boost brain health.
These three amino acids influence the production of neurotransmitters like glutamine and GABA, both of which are necessary for brain function, memory, and mood regulation.
Interestingly, BCAAs compete with the amino acid tryptophan for the same pathway in the brain, leading to a reduction in serotonin levels. During intense exercise this helps to delay fatigue and improves focus, however, excessive BCAA intake without adequate tryptophan can possibly negatively impact mental health.
However, when taking BCAAs, just be sure to eat adequate high quality protein sources and you can be rest assured that you're getting enough tryptophan.
Potential Downsides of Mixing BCAAs and Coffee
Although combining BCAAs with caffeine can boost athletic performance, there can be a few potential downsides, including the following:
Digestion Upset
Coffee can cause digestive symptoms such as bloating, gas, and diarrhea.
For example, marathon runners with sensitive stomachs can experience “runner's trots,” or the sudden need to use the bathroom, during a run if they drink too much coffee before running.
BCAAs typically don't cause digestive issues when you choose a clean BCAA powder or supplement.
Be wary of products that may contain artificial sweeteners and other fillers that often do cause digestive distress. To decrease your likelihood of digestive upset, choose products free of added artificial ingredients.
Similarly, if you are lactose intolerant and consume whey protein powder, you may experience digestive issues when combining coffee with protein powder.
Hydration considerations
Since caffeine is a diuretic, it's helpful to ensure adequate fluids if you're taking your BCAA coffee before training.
In addition to the body utilizing amino acids and caffeine to fuel a successful training session, it also requires adequate hydration, not to mention enough calories and glucose as well.
On a daily basis aim to drink at least 64 oz of hydrating liquids such as water, herbal teas, or sports drinks.
Taste and texture considerations
Not all protein powders mix well with water, coffee, or any other beverage. Different brands can vary significantly in quality, taste, and ability to mix with liquids.
Most standalone BCAA powders are flavorless and should mix well into coffee.
That said, adding protein powder or BCAA powders into hot coffee can potentially cause clumping while mixing protein powder into iced coffee can prevent the powder from fully mixing in.
This can result in a gritty texture.
You may need to experiment with different brands to find the best protein powder or BCAA supplement for coffee.
Keep in mind that even unflavored protein powders often have a subtle flavor.
For example, collagen protein can taste somewhat salty and have umami undertones while hemp protein can taste grassy.
Mixing these types of protein powders into coffee can result in an unpleasant-tasting concoction.
Some athletes enjoy mixing flavored protein powder into coffee, but this comes down to personal preference.
Best Practices for Mixing BCAAs with Coffee
Here are a few beneficial tips for how to mix BCAAs into coffee:
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To mix your BCAA coffee, use a blender or frother to mix the supplement into room-temperature liquid or into cold brew.
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If you want your BCAA coffee warm, you can heat it up after mixing in the protein powder. Heat in short intervals, stirring frequently before continuing to heat your beverage.
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Adding milk or plant-based milk can impart creaminess and improve flavor over adding BCAAs to black coffee. For best results, combine the supplement with milk in a shaker bottle first and then add that mix to coffee.
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Do not use a shaker ball in a sealed coffee cup or blender to mix your BCAA coffee.
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Choose pure BCAA powders to prevent clumping, taste issues, and digestive problems.
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To avoid unwanted weight gain, avoid calorie-rich creamers and sugar additives to your BCAA coffee.
Conclusion
Drinking BCAA coffee can boost athletic performance by improving energy levels, endurance, and focus. Generally, it is safe to consume a combination of branched chain amino acids and caffeine together, but moderation is key.
Choose high quality brands that do not contain any artificial ingredients or additives.
To decrease the likelihood of experiencing adverse effects, keep daily caffeine consumption below 200 mg and choose high-quality BCAA supplements for the best results.
Also Read:
BCAAs Before or After a Workout?
