Hello my dear readers. Today we will talk about whether amino acids cause bcaa harm for the body? I think it was the fear of side effects that stopped many from buying sports nutrition. Unfortunately, there is a lot of conflicting information on the Internet. Let's look for answers together. First, let's figure out what btsaa is and why it is needed.
BCAAs are amino acids that have a branched side chain in their structure. These substances our body cannot synthesize. They are irreplaceable. There are only three of them in this complex: valine + leucine + isoleucine
- Leucine regulates protein synthesis in the body, as well as nitrogen balance. It is this amino acid that makes up the bulk of all proteins;
- Valine is a source of energy in muscles, as well as one of the important components of tissue synthesis;
- Isoleucine is needed for the synthesis of hemoglobin, the regulation of blood sugar. Also, this amino acid is necessary for the metabolism of leucine.
All these substances are involved in the construction of new muscle fibers. And also, they play an important role in the recovery processes. We enter the body exclusively with food or supplements. The bsaa amino acids are most commonly found in sports nutrition.
Myths about harm
There are many myths surrounding these nutrients. At the same time, there are no clinical trials confirming their harm. I want to go over the main "horror stories" in a few words. I hope this clears up all your doubts.
In sports nutrition, you simply get a concentrated set of BSA. Those. the daily norm of such amino acids in the diet corresponds to several scoops. From the fact that the product is concentrated, it does not become chemistry. These are still natural ingredients.
Myth #2: bcaa amino acids cause ulcers, gastrointestinal upset. As studies show, even exceeding daily allowance you won't get poisoned. If you systematically abuse these substances, you can harm only the kidneys. At the same time, it is necessary to exceed the daily intake by 10-15 times for a long time.
Myth #3: Proteins and Vsaa lead to impotence. It's always been weird for me to read about it. Millions of men around the world use sports nutrition. However, none of them spoke about its harmful influence. Moreover, there are no clinical trials that would confirm this.
At the time of buying food additive just pay attention to the ingredients. Various dyes, sweeteners, preservatives that are found there cause gastrointestinal upset. They can also provoke allergies, negatively affect the functioning of the liver. It is better to buy amino acids from well-known companies and with a minimum of additives.
Benefit
The mechanism of action of these amino acids is well understood. Unlike various myths about harm, it has an evidence base. I want to acquaint you with the most important useful properties.
For muscle building
One third of the amino acids in muscle proteins are BCAAs. Therefore, it is this complex that is the main material for muscle growth. If there are not enough free amino acids in the body, muscle growth stops. For an ordinary person, the protein that he receives from the products is enough. For athletes, during and after training, the need for BCAAs increases dramatically.
During and after exercise, the concentration of BCAAs decreases. The amount of leucine in the body changes especially strongly. To restore the concentration of amino acids, metabolic processes are activated.
As a result, muscle proteins are destroyed. They are the main source of replenishment of leucine, isoleucine and valine.
When taken post-workout and while supplementing with BCAAs, there is no breakdown of muscle proteins
Scientists also believe that leucine is one of the main sources of energy. Its oxidation produces more ATP (adenosine triphosphate) molecules than glucose in the same amount. But ATP is a universal source of energy for the body.
Also, BCAA amino acids cover the increased consumption of glutamine during training. This substance not only plays a big role in muscle growth, it regulates protein synthesis. It also increases the production of growth hormone.
For weight loss
BCAA intake stimulates the production of leptin. It is this hormone that regulates our weight, appetite, fat consumption and its accumulation. Leucine, which is part of sports nutrition, quickly saturates the body. Appetite suppression occurs. Exercising increases your calorie expenditure as you burn fat along the way.
How to drink and who needs
These three amino acids are significantly different from the rest. They are metabolized exclusively in the muscles, so for sports people they are indispensable. In addition to the effect on muscle growth, they have other advantages. Taking BCAAs improves stamina and physical indicators. These substances have been clinically proven to strengthen the immune system. In addition, BCAA contribute to the rapid recovery of the body. If your lifestyle is associated with hard physical labor, taking BCAA will not hurt either.
For weight gain
The effectiveness of any sports nutrition depends on its quality and correct reception. This complex of amino acids can be taken in the morning. As well as during and after training. The following energy drink is considered optimal:
One to two scoops of amino acids + a few tablespoons of sugar + a glass of water
All ingredients are mixed. The body receives the carbohydrates it needs for energy. Restores with fluid water balance. And BCAAs replenish the amino acid balance. If you're looking to build muscle, this shake can be taken as soon as you wake up. This will help to avoid morning catabolism (destruction of muscle tissue).
For weight loss
If you are losing weight without sports loads its acceptance is inappropriate. To cover the daily protein requirement, it is better to use whey protein. By itself, the supplement will not burn fat. Although it has a beneficial effect on metabolism. If your weight loss is complex and you play sports, feel free to buy this product.
It is especially necessary if you combine strict diet with physical activity. In this case, the body will cover the deficiency of amino acids, destroying the muscles. That is why it is recommended to take BCAAs between meals. This will prevent catabolism, reduce appetite and preserve muscle.
Whether you are losing weight or gaining muscle mass, a single dose of BCAAs should be 1-8 grams. The frequency of administration is on average 3 times a day
As for which supplements to choose, first of all pay attention to the composition. Sometimes manufacturers produce BCAAs in small doses. The price, however, remains quite high. The food runs out quickly. Because for the daily dose you need to eat almost 1/3 of the can.
Also pay attention to solubility. In its pure form, such amino acids do not completely dissolve in water. A thin film forms on the surface. BCAAs also have a bitter taste. You can combine this supplement with almost all types of sports nutrition.
We are waiting for a lot of interesting topics! See you again.
Now, few athletes do not use sports nutrition. One of the most important and common complexes is the BCAA amino acids, but many still have the question: is it harmful or not? Let's see what side effects this supplement has, what positive effect it has.
Before considering main question, you should understand what BCAA amino acids are and what their composition is.
Taurine is a useful amino acid. As part of the diet of the athlete: beginner and professional, it stimulates the entire body during training with heavy loads. Taurine is used in combination with creatine and glutamine to stimulate activity. nervous system and brain, increasing the speed of reaction.
What are BCAs?
BCAs are extended chain amino acids. They include only three essential amino acids for humans: isoleucine, leucine, and valine, which are allocated to a specialized class due to the uniqueness of their structure.
In the human body, the proportion of these amino acids is forty-two percent of the total number of essential amino acids, which emphasizes their importance for stable life and activity.
Important! According to research, branched chain amino acids have been proven to help maintain muscle mass and strength while active classes, as well as during periods of stress, in addition, they increase the degree of endurance.
Composition of BCAAs
As already known, BCA contains three amino acids. Let's look at their action in more detail.
Isoleucine
It is a valuable source of energy for muscles and is necessarily involved in cellular processes. There are also disadvantages of the impact of this amino acid when taken incorrectly, such as:
- reduction in muscle mass in the human body;
- lowering the level of sugar in the blood;
- the occurrence of a state of drowsiness, lethargy.
Leucine
It has a major influence on the correct growth of muscles. Leucine ensures the formation of protein in the fibers of the muscles and liver, and also contributes to the organization of the protection of its molecules from destruction processes. In addition, this amino acid balances the amount of serotonin at the highest level, so that a person is less tired. Also, leucine delivers additional energy to the muscle fibers.
Valine
It is also a source of additional energy for muscle fiber cells, similar to leucine. It keeps the level of serotonin at the highest level, as a result, the body is much less tired.
Important! BCAAs, which have a generally positive effect on the body, can lead to a negative effect if used improperly. For example, Negative consequences applications can be as follows: gastrointestinal upset, drowsiness.
Now, based on the effects of the BCA amino acid complex, let's take a closer look at their benefits and harms.
Read also the article "" on our website.
The effect of BCAAs on the human body
Earlier, we considered the priority qualities of amino acids belonging to the type of essential BCAAs, on the basis of which we conclude that they are needed for the human body. Without these amino acids, proper muscle growth and their ideal construction is impossible, since BCAAs ensure the correct flow of all processes of filling muscle cells with additional fuel.
But this is far from the only positive effect of BCAAs. Numerous human studies have shown that these amino acids:
- become the main supplier of glucose when there is less glycogen in muscle fibers.
- taken before training, they protect muscles from destruction processes, while acting as the main supplier of the required energy;
- participate in the production of insulin;
- significantly accelerate the increase in muscle mass with proper use;
- accelerate metabolic processes;
- drown out the feeling of hunger;
- protect the body from unnecessary external influences.
Apart from positive effects, BCAAs can be harmful. But these are rare cases. Let's see in what cases there may be side effects when bcaa amino acids are consumed. Harm to the body from them will be exclusively in such situations:
- If you drink them on an empty stomach. The fact is that BCAAs contribute to the stimulation of the digestion process and provide increased secretion of gastric juice. The assimilation of BCA occurs very quickly, and the stomach continues to carry out its functions in vain, which often leads to belching, heartburn, or stool disorder.
- With an overdose. This leads to failures in the stable functioning of the liver, as well as the kidneys, so stick to the established norm.
- If you have liver disease. You should consult with your doctor. Amino acids have a negative effect on the liver, heavily loading it.
- If a young woman is breastfeeding. In this case, the effect on the girl’s body will be positive, but the baby can be harmed.
After the breakdown of protein foods into bcaa amino acids - organic compounds with amine and carboxyl groups, the construction of muscles, cells, hormones, antibodies begins. If the body produces 12 amino acids on its own, a person receives 9 with food. It would seem, why do we need BCAAs (branched-chain amino acids), when you can eat meat, eggs, dairy products and get the daily protein intake. However, in bodybuilders and powerlifters, the need for it increases significantly. In order for the body to receive lysine, valine, isoleucine in full, athletes are offered to additionally use sports nutrition.
Composition of BCAAs
These 3 essential acids differ in molecular lattice and aliphatic (side) chain structure. Amino make up 1/3 part, are responsible for the formation of muscle tissue, are involved in many processes. Each of them performs certain functions.
- Isoleucine- source of energy. Deficiency leads to chronic fatigue, apathy, decreased volume muscle mass. Promotes the healing of microtraumas of fibers obtained after strength training, increases the endurance of the body.
- Valine supports nitrogen metabolism, accelerates regeneration, prevents protein denaturation (destruction).
- Leucine stabilizes glucose levels, stimulates the synthesis of growth hormone, cell and tissue renewal. Bcaa leucine gives energy, enhances the action of the rest.
What are BCAAs made of and how are they made?
For the production of additives use cereals and animal proteins. To turn them into powders and tablets use 4 ways:
- extraction;
- biofermentation;
- chemical;
- enzymatic synthesis.
The last two technologies are rarely used. Mainly operated biofermentation method. Essential amino acids are obtained on the basis of pyruvic and aspartic acids and certain types of strains.
The purified product is no different from those produced by the body.
What are bcaa amino acids for?
The intake of sports nutrition is necessary to activate the intracellular signaling pathway mTOR, respondent:
- for growth, cell migration;
- metabolism in muscle tissue;
- the formation of nucleotides.
Since protein is synthesized on the condition of a sufficient amount of organic compounds, it is necessary for athletes to cover the deficiency of amino acids. after classes in the hall. BCAA is also needed by men so that after intense workout suppress catabolic processes. This is especially important during the drying period, when the body is working hard. With a lack immunity falls, mass growth stops.
The additive is an energy substrate
Why BCAAs are needed professional athletes know. During and after power loads there is an intensive oxidation of amino acids, their concentration drops sharply. The process is necessary for the breakdown of glucose and maintaining energy balance. To keep the level within the normal range, the metabolism increases, but this leads to the destruction of the protein. The supplement will help prevent this.
Sports nutrition for insulin secretion
The complex accelerates the production of insulin, the delivery of glucose and amino acids to muscle tissue. After training, it is useful to immediately take the powder with fast carbohydrates. Leucine quickly increases the secretion of the hormone, activates the regulatory protein PI3K, which is responsible for cell survival and division.
BCAA sports nutrition for weight loss
The supplement indirectly activates fat burning through increased calorie expenditure, since protein synthesis is an energy-intensive process. Power training and high concentration of protein create optimal conditions to increase volume and calorie consumption.
BCAA sports nutrition: when and how to take it
For those who drink protein shakes, the BCAA complex is not needed. Dosage calculated based on body weight.
- With a weight of 60-80 kg enough 15 g.
- If it is 80-100 kg, norm - 20 g.
- With a body weight above 100 kg 25-30 g of product is required.
Volumes shown are for protein weight only. Manufacturers do not release BCAAs in powders, capsules or solutions in pure form. Although complex additives are made from whey protein, after thorough cleaning, the mixture contains only 95% amino acids.
Sports nutrition is useful during the period of drying and weight gain.
- In the first case, it prevents the destruction of muscles;
- in the second- stimulates growth.
The daily rate is divided into 2 doses. Btsashki are taken daily in the morning, in the evening or after work in the gym. In addition, some drink during exercise to maintain a stable level of energy, others before bed to restore fibers.
Which shape to choose
Bsaa is more commonly drunk in powder form. Amino acids reach their destination faster and immediately begin to work. Moreover, the dispersed mass easily interferes with the protein shake.
- Capsules drink water. Gelatin shells take longer to dissolve than powder. Recommended take 2 pieces 1-3 times.
- Manufacturers offer BCAA drinks- complexes in the form of tablets with a liquid substance inside. They are inferior to the previous ones in terms of results. Eat 3-5 pieces during training and 4-6 after, as well as in the pauses between meals, 3 pieces.
- Bcaa complex liquid absorbed faster than powder. Norm — 45 ml before and after work in the gym. daily rate – 3-4 times.
Supplements are combined with all types of sports nutrition. For weight gain, they are taken together with, citrulline, anabolics. To find out what BCAA is for in sports, you can include it in your daily menu and compare the results before and after taking a month later.
Naturally, they are not produced, but enter the body with protein foods.
Recently, experts are increasingly talking about the low effectiveness of a separate intake of amino acids. They support their point of view by the fact that eating a healthy piece of steak is much cheaper and healthier, and there is even more protein there. The only difference is that in this case, the amino acids will enter the body a few minutes later than when taking BCAA.
BCAA and its composition
Contains three branched chain amino acids. They are necessary for the human body and can enter it only from the outside, because they are not synthesized naturally.
Leucine
This essential amino acid was discovered by accident, it was found in moldy cheese, and then it was described by scientists Laurent and Gerard. In medicine, it is used in the treatment of liver diseases, anemia. Among useful properties it is worth noting protein synthesis in the muscles and liver, normalization of serotonin levels, due to which the athlete is less tired, lowering blood glucose levels, and, as a result, stimulation of secretion. In addition, the breakdown produces b-hydroxy-b-methylglutaric acid, which is similar in structure to cholesterol and anabolic hormones. And, therefore, it simplifies the formation of androgens.
The daily requirement for this amino acid in adults is 31 mg. per 1 kg. weight.
Isoleucine
It is an essential amino acid that is involved in energy metabolism. An average person needs 1.5-2 grams per day. isoleucine, but for athletes this figure is much higher. A lot of this amino acid in meat, nuts. That is why BCAA can be replaced by these products. The only problem is that you can’t eat a lot of nuts, as they are quite high in calories. And the meat in a large number hard to digest. Just like leucine, this amino acid stimulates the secretion of hormones, and also strengthens the immune system.
Its reception must be carried out in accordance with all the rules. Otherwise, you can provoke the following undesirable consequences:
- decrease in muscle mass;
- lowering the concentration of glucose in the blood;
- increased drowsiness and lethargy.
Valine
In BCAA supplementation, valine plays an important role as it is indispensable for muscle growth and synthesis. In addition, thanks to experiments on mice, it was proved that the additional intake of this amino acid increases the body's resistance to stress (protects against temperature changes and pain). Like leucine, valine is a source of additional energy for muscles, maintains the concentration of serotonin on high level, the athlete due to this is less tired after training.
Valine is found in cereals, meats, nuts, as well as other amino acids in the supplement.
Important! BCAA supplementation and L-carnitine cannot be combined. Since amino acids can slow down the absorption of the latter.
Misconceptions about the negative impact
There are many different myths around BCAA. The most common of them:
- "BCAA is a dangerous chemistry" - it's not. Organic compounds that form protein are found only in natural products. In BCAA they are in a concentrated form. But from this sports nutrition does not become chemistry.
- “BCAA causes irreparable harm to the gastrointestinal tract, provokes stomach ulcers” - as clinical studies prove, even if the daily dosage is exceeded, intoxication will not happen. The additive can only harm the kidneys if consumed over a long period of time with ten to fifteen times the daily allowance.
- “The food additive provokes sexual dysfunction” is a statement that has not been confirmed by any clinical studies. Most likely, this myth arose due to bitter experience with hormone-based sports supplements. They caused problems with potency.
Real Side Effects
Adverse reactions occur due to improper intake sports supplement. BCAA can provoke belching, heartburn, problems with the stool. This happens when the drug is taken on an empty stomach.
Amino acids activate the work digestive system, gastric juice begins to be produced in more(in other words, the gastrointestinal tract functions in full mode). Because of this, undesirable consequences arise.
Conditionally to side effects include sprains and strains of muscles, wear and tear and damage to the joints. BCAA increases endurance, helps muscle growth. Because of this, people involved in bodybuilding and other sports significantly exceed the permissible physical activity. This is where injuries happen. For a supplement to be beneficial, it must be taken wisely.
Positive effect
The positive properties of BCAA are well studied and proven by research. When the body lacks amino acids, the growth of muscle mass stops. For a person leading a measured lifestyle, there are enough substances. But for athletes, they are not enough.
With intense physical activity the concentration of free essential amino acids in the body decreases (especially leucine). To make up for the lack, metabolic processes are activated, which destroys muscle proteins, which are sources of amino acids. When taking sports nutrition, this does not happen.
BCAA supplement is a source of energy. The chemical reaction of leucine produces more ATP than glucose in the same volume. BCAAs cover excessive consumption during sports activities. This element plays important role in a set of muscle mass, controls protein synthesis, increases the concentration of growth hormone.
BCAA helps not only build muscle, but also promotes weight loss. The supplement normalizes the synthesis of leptin. It is an element that regulates appetite, consumption and accumulation of fat.
Leucine saturates the body, due to which the feeling of hunger is dulled. Regular loads burn calories and fat - a person loses weight. This is a huge potential benefit of the supplement.
Contraindications
Despite the fact that BCAA contains amino acids necessary for the body, not everyone can take the supplement. The supplement is contraindicated in the following cases:
- pathological conditions of the pancreas (primarily diabetes);
- violations at work gastrointestinal tract: gastritis, ulcer, hyperacidity;
- severe diseases of the gallbladder, heart, kidneys and liver.
When a person has good health, there are no listed contraindications, BCAA will not harm the body if the instructions for use are strictly followed.
It is not recommended to take the supplement without consulting a specialist: some people develop intolerance to the components. If this is not taken into account, undesirable consequences, such as allergies, can be provoked.
Despite such a number of positive properties of BCAA, the popularity of this supplement has been declining in recent years, due to the low rationality of its use. As we said at the beginning of the article, eating normally is much cheaper than using expensive supplements. Professional athletes constantly drinking amino acids because sponsors supply them for free. The price of BCAA is not at all small, 300 gr. will cost 700 rubles. And depending on the manufacturer and volume, the cost can reach up to 5000 rubles and more.
There are many articles on the web on the subject. - harm to the body. Most of them are written by people who do not understand anything either in chemistry and biology or in sports nutrition. Moreover, they do not even know how and where they get these compounds.
It's time to put things in order in the information space, explaining to everyone who is interested how safe they are for health.
Harm BCAA. Scientific facts, myths, speculation
The first question to ask every reader is whether harm to the body BCAA science?
To answer such a question, it is enough to understand what these same amino acids are, what they contain and what they are needed for.
BCAAs are branched chain amino acids. They are in ordinary meat, fish, dairy products,. That is, they are natural constituents of proteins of natural origin. It is from these very natural proteins that they are obtained.
So when the newspapers write that BCAAs can cause problems for men, it's like writing "meat = impotence" or "fish is killing your children." In fact, some of the articles turned out to be reworkings of research materials.
Leucine, valine and isoleucine are among the essential amino acids that we need to get regularly from food. This is true for both a guy and a girl of any age.
You ask about articles about real people who have been harmed by supplementation? Such incidents have indeed taken place. But it was about counterfeit goods, in other words - fakes. They included harmful substances that have nothing to do with sports nutrition.
The most "promoted" of the components is leucine. It is not synthesized by our body. Contains:
- In fish (especially a lot of it in oceanic rocks);
- Milk. Not only cow, but also goat, camel;
- in eggs;
- In black and red caviar;
- soy;
- Some cereals, nuts, etc.
Harm BCAA on the body human- nothing more than a myth. It is constantly replicated by "yellow" publications both online and in print media. However, for any substance, incl. useful, there are norms for the body. Below the norm and above the norm is always harmful, and sometimes even dangerous.
In particular, an excess of leucine negatively affects cellular metabolism in muscle tissues. Therefore, it is not recommended to use it separately and in large quantities.
Uncontrolled use of any additives can lead to dangerous health consequences. Therefore, before you start using, you need to find out:
- Daily and one-time rate for your body with standard and intense loads, on non-training days;
- The content of each of the amino acids in one serving.
Keep in mind that you regularly receive BCAAs with food. Therefore, taking increased doses in the form of powders and tablets, you risk exceeding the dose. Your trainer or nutritionist should advise you.
