The BCAA tablets or capsules discussed on this page are certainly a transitional link between outdated food and the very optimal fuel of the future. You still have to put them in your mouth, but you no longer have to chew them. At the same time, BCAA has adherents who claim that muscles from these pills grow faster than from the most thoughtful diet, but there are also opponents. We decided to help you figure it out.
What do they put there?
Scientifically speaking, BCAAs are amino acids with branched side chains: leucine, isoleucine, valine. They are also called essential amino acids. This is not an exaggeration: neither your nor anyone else's human body produces them. And these amino acids are obtained only from food. Processing foods containing BCAA (meat, eggs) requires a lot of time and energy. To save them, BCAA complexes were invented - food additives containing essential amino acids.
Why is this necessary?
You probably know that protein is not absorbed directly by the body. First, it is broken down into amino acids and peptides, and from them muscle protein is synthesized. This process is reminiscent of building a new house from the ruins of an old one. The body breaks down protein foods into bricks and then assembles new protein molecules from them. Thanks to this, you can absorb any protein, even one that is not similar to your own (for example, the protein of nuts or mushrooms, which are not meat at all). The good thing about the BCAA complex is that it does not need to be dismantled: the amino acids in it are immediately ready for assembly.
Why not as usual?
It would seem, why save time on protein processing at all? Let it go naturally. But, alas, with serious anaerobic exercise (aimed at growth muscle mass) BCAA reserves in you are depleted. Imagine: many other, non-essential amino acids have accumulated in your body, but you cannot start building muscles because you did not bring in BCAA. However, the process has been started, and the body begins to destroy its own protein molecules in order to extract BCAAs from them. The assembly of some muscles, therefore, occurs at the expense of the destruction of others. Therefore, without feeding with amino acids, the proportion of muscles in your body will remain unchanged. You can eat a tuna sandwich, but it's not guaranteed that it will break down quickly enough. The pills are absorbed instantly.
What do they taste like?
It is clear that any BCAA complex contains an inseparable trinity: leucine, isoleucine and valine. However, different manufacturers vary the proportions of amino acids and often add their own ingredients to the pills: acidulants, vitamins, flavorings. We will not recommend any specific brands. This is a matter of taste and financial preference (some BCAA complexes are unreasonably expensive). The main thing is to make sure that the BCAA complex you like is not a fake and that it is sold in at least a couple of countries besides Russia. Well-known manufacturers - Dymatize, Axis, Weider, Optimum Nutrition. Release form: capsules, tablets and solutions. Liquid complexes are absorbed better, but they usually have a shorter shelf life.
If you play sports or want to improve your figure, you may have already heard about the benefits of BCAA (branched chain amino acids - leucine, valine and isoleucine). In theory, they're great—BCAAs reduce muscle soreness, speed up fat burning, and inhibit the breakdown of muscle cells. But what does all this really mean?
After all, BCAAs aren't cheap and are found in regular foods, so why not just eat a lot of protein to get the same benefits? In some cases, this is a great plan. However, BCAAs can radically improve body composition and sports results. In this article, we will discuss the pros and cons of taking BCAA's so you can get the most out of them.
Benefits of BCAA
No. 1. The branched chains of these amino acids make it easier to convert each amino acid into energy.
BCAA are essential amino acids, meaning the body cannot synthesize them from other amino acids. They can only be absorbed through food or supplements. This sad circumstance is compensated by the fact that the composition of “branched chains” makes it easier for the body to utilize amino acids as building material during intense physical overload.
No. 2. BCAA triggers protein synthesis and reduces damage to muscle cells.
Depending on the availability of amino acids, the body constantly fluctuates between building and losing muscle mass. Every time you replenish your building materials by consuming protein that contains BCAAs, you help build muscle mass. The combination of taking BCAA supplements with strength training increases protein synthesis to the maximum, as it triggers the metabolic mechanism for muscle growth called mTORC1.
Theoretically, this means that taking BCAAs during exercise will raise their plasma levels, leading to increased protein synthesis. However, if you consume protein with a high concentration of BCAA before or after training, it is unlikely to lead to a significant increase in muscle growth.
Taking BCAA promotes muscle growth in the following situations:
If you train on an empty stomach or perform long-term endurance exercise. For example, taking BCAA during competitions" iron man" or even during a marathon, you are not only eating, but also preventing muscle loss.
If you don't have time to eat before or after your workout. BCAAs can be taken in capsule form or as a supplement to whey protein powder. It's very simple and convenient.
If you are a vegetarian. Vegetarians are highly recommended to consume one specific amino acid in the BCAA, leucine, which has the most powerful stimulating effect on protein synthesis. Seeds, soybeans, and some vegetables such as watercress contain leucine, but their concentrations are minimal compared to whey protein, meat or eggs.
No. 3. BCAA's play important role in energy production during exercise.
In addition to preserving muscle mass, the body can use BCAAs to provide the energy needed to maintain ATP levels during glycogen-depleting exercise. Isoleucine helps the body use energy by increasing the uptake of glucose into cells. In addition, leucine enhances fat oxidation, and together these two processes contribute to increased metabolic flexibility, which is very important for fat burning and is a major factor in endurance.
The supplement is best suited for those who practice endurance sports with high level catabolism and without additional weight training. In this situation, you will need any means to prevent muscle loss, and BCAAs are very convenient in this situation as they are easily absorbed even in cases of suppressed appetite.
No. 4. BCAA's combined with taurine reduce muscle soreness from intense workouts.
Results from a series of studies in trained and untrained individuals showed that there was a reduction in (but not prevention of) delayed onset muscle soreness syndrome (DOMS) from both endurance and strength training The effect of taking BCAA is worth the time and money. For example, taking 100 mg/kg BCAA reduced the period of muscle soreness by 48 hours, allowing untrained women to regain strength faster. These are the women who are at greatest risk for severe DOMS.
A more recent study found that BCAAs have a synergistic effect when combined with the amino acid taurine. Untrained men took a placebo, taurine alone, or BCAA alone, or 2 grams of taurine and 3.2 grams of BCAA three times daily for two weeks. They then performed eccentric training, which caused muscle damage. Study participants who took taurine and BCAA suffered less damage muscle tissue and experienced less soreness during the 4-day post-exercise recovery period than participants in the other groups.
The combination of taurine with BCAA brings triple benefits:
Firstly, the water content in muscle fibers increases, which leads to a decrease in muscle damage.
Second, consuming a broad spectrum of amino acids increases the sensitivity of contracting muscle fibers to calcium while inhibiting the production of creatine kinase, a byproduct that accumulates and causes muscle fatigue.
Third, both taurine and BCAA reduce oxidative stress. Simply put, this dynamic pairing reduces waste production during intense workouts, which means reduced DOMS and faster recovery.
No. 5. Reduces fatigue during long endurance training.
One of the most interesting effects of BCAA is the reduction of central fatigue nervous system. When during intense workout the concentration of BCAA in the body decreases, the level of supply of the amino acid tryptophan to the brain increases. This stimulates the production of the neurotransmitter serotonin, which causes fatigue.
Scientists who study the limits of human endurance believe that the main factor in endurance is a message from the brain: "I'm tired." BCAA is one solution that helps the brain stay on track. For example, in one study, subjects who took 300 mg of BCAA daily for three days and then performed a long, exhausting workout showed 17.2 percent greater resistance to fatigue than the placebo group.
Disadvantages of BCAA
No. 1. BCAAs reduce vitamin B levels.
Vitamin B is essential for amino acid metabolism and can be depleted when taking high doses of BCAAs. This can be detrimental to your health, as vitamin B is involved in a variety of processes, from managing arousal and cognitive function to energy metabolism and resisting food cravings. For example, vitamin B is required to produce an enzyme that the body needs to effectively break down and use BCAAs.
Another enzyme involved in BCAA metabolism requires other B vitamins: thiamine (B1), riboflavin (B2), niacin (B3) and pantothenic acid (B5). The presence of these enzymes is the limiting factor in BCAA metabolism. If you take megadoses of BCAAs during exercise, these and other biological processes that rely on various B vitamins will eventually suffer.
To combat this problem, avoid excessively high doses of BCAA and eat plenty of foods containing B vitamins. Here are plant sources of B vitamins: spinach, parsley and other leafy greens, broccoli, beets, asparagus, lentils, bell peppers, papaya, oranges, melon.
B vitamins are also found in some animal products that provide variety in the diet, such as fish, meat (especially liver) and eggs.
No. 2. BCAAs may lower serotonin levels.
Seratonin is a calming neurotransmitter that improves mood and sleep quality. On a high-protein, low-carbohydrate diet, serotonin levels drop. Evidence suggests that taking BCAAs before and after exercise may have a negative impact on performance (although it does improve performance and endurance levels). Here's how it works. As mentioned, tryptophan is a precursor that the body uses to produce serotonin. The presence of BCAA leads to a decrease in tryptophan in the brain, resulting in a decrease in serotonin levels. Low serotonin levels lead to depression and poor mood.
Those at greatest risk are those who eat a low-carbohydrate diet and consume a lot of protein. A simple solution to this problem is to consume carbohydrates in the evening to provide the body with the building blocks for serotonin production and maintain mood. Try beans, fruits or starchy vegetables.
The most well-known (but incorrect) way to increase serotonin levels is to drink a glass of milk before bed. Although it contains tryptophan, milk is also high in BCAAs, which compete to cross the blood-brain barrier and reduce tryptophan levels. People who drink milk before bed are more likely to get a psychological effect, which is also not bad.
No. 3. BCAAs should not be taken as a supplement to a high protein diet.
Although most people are not replacing real food with BCAA supplements as their source of amino acids, research shows that there is a trend among young people. Scientists have identified new look eating disorder when people substitute additives for real food.
This is a poor choice and leads to nutrient deficiencies. It is necessary to consume protein foods to obtain the 19 essential and non-essential amino acids that the body needs to repair damaged tissue and function at its peak. Although three branched chain amino acids make up about 35 percent of amino acids muscle protein, research data regularly confirms that protein foods or dietary supplements with additional amino acids provide an increase in protein synthesis.
Protein foods also contain other nutrients that are very important for athletic performance and health, such as carnosine, carnitine, glutamine, creatine and vitamin B12. Lastly, protein is what primarily satisfies hunger, which is key to weight management and fat loss. The question arises, can the almost complete absence of calories in BCAA be used to create a calorie deficit? This hasn't been studied yet, but it's probably a bad idea because chewing food affects the release of hormones that reduce hunger and promote satiety. Additionally, you won't get other nutrients that are found in protein, and while BCAAs are a great tool in certain situations, they are expensive.
Summary: BCAA is an effective maintenance tool sports uniform and recovery. Avoid the dangers of high doses of BCAAs by consuming higher doses of B vitamins, practicing carbohydrate intake after exercise and before bed, and consuming plenty of protein from whole natural sources.
Primary sources:
Audhya, Tapan. Role of B Vitamins in Biological Methylation. Health Diagnostics and Research Institute. Retrieved May 30, 2015. http://www.hdri-usa.com/assets/files/role_of_b_vitamins_in_biological_methylation.pdf.
Ra, S., et al. Additional Effects of Taurine on the Benefits of BCAA Intake for the Delayed-Onset Muscle Soreness and Muscle Damage Induced by High-Intensity Eccentric Exercise. Advances in Experimental Medicine and Biology. 2013. 776, 179-187.
Bajotto, G., Sato, Y., et al. Effect of BCAA Supplementation During Unloading on Regulatory Components of Protein Synthesis in Atrophied Soleus Muscles. European Journal of Applied Physiology. 2011. 111, 1815-1828.
Borgenvik, M., Nordin, M., et al. Alterations in Amino Acid Concentrations in the Plasma and Muscle in Human Subjects during 24 Hour of Simulated Adventure Racing. European Journal of Applied Physiology. 2012. Published Ahead of Print.
Da Luz, Claudia, Nicastro, H., et al. Potential Therapeutic Effects of BCAA Supplementation on Resistance Exercise-Based Muscle Damage in Humans. Journal of the International Society of Sports Nutrition. 2011. 8(23).
Gualano, A., et. al. Branched-Chain Amino Acids Supplementation Enhances Exercise Capacity and Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion. Journal of Sports Medicine and Physical Fitness. 2011.51(5), 82-88.
Hsu, M., Chien, K., et al. Effects of BCAA, Arginine, and Carbohydrate Combined Drink on Post-Exercise Biochemical Response and Psychological Condition. Chinese Journal of Physiology. April 2011. 542), 71-78.
Jackman, S., et al. Branched-Chain Amino Acid Ingestion Can Ameliorate Soreness From Eccentric Exercise. Medicine and Science in Sports and Exercise. 2010. 42(5), 962-970.
Shimomura, Y., et al. Branched-Chain amino acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness. International Journal of Sport Nutrition and Exercise Metabolism. 2010. 20(3), 236-244.
One of the key roles in sports nutrition is given to amino acids. And among them the most popular among representatives power types sports and fitness traditionally use BCAA complexes. The main confirmation of the effectiveness of the latter is the numerous positive reviews athletes and the results they achieved. The best (according to athletes and experts) BCAA are in our ranking.
What are BCAA's and what are they for?
BCAA is a unique complex of three essential amino acids with a branched side chain structure, namely leucine, isoleucine and valine. They act as a building material for muscle tissue and more than 30% of human muscles consist of them. The term “essential” itself means that the body is not able to synthesize these substances on its own and can only obtain them from food.
What beneficial properties do BCAA have:
- Prevent muscle breakdown (catabolism) during intense physical activity;
- Stimulate and ensure muscle growth;
- Facilitate recovery;
- Provide the body with energy and increase endurance;
- Helps improve strength performance;
- Help fight fat deposits;
- Enhance the effect of using other sports supplements.
Types of BCAA and release form options
The abbreviation BCAA on the package can hide either the amino acids themselves with a branched side chain structure, or a complex based on them with the addition of other auxiliary components.
Another common difference in BCAA supplements is the different ratios of leucine, isoleucine and valine. The classic version is 2:1:1, but there are 4:1:1, 6:1:1, 8:1:1 and even more. Which BCAA are better to choose? There is no clear answer. Everything here is purely individual. Many experienced athletes believe that the “classic” is better, and increasing the concentration of very effective, but not particularly expensive leucine, allows manufacturers to increase the price of the supplement as much as possible while the cost of the supplement is low.
Release forms are already familiar to sports nutrition:
- Powder;
- Pills;
- Capsules;
- Liquid.
There is no difference in terms of absorption speed. Price and ease of use are more important. The most popular option is powder. It is cheaper and usually has a higher concentration of BCAA per serving. Capsules and tablets are more expensive, but more convenient to take. The liquid form is not very popular due to its high price without any benefits in effectiveness.
Is BCAA an effective supplement or a marketing invention? Find out why, how much and how to take BCAA amino acids according to scientific evidence.
BCAA are essential amino acids that have an aliphatic (branched) side chain. They are called essential because our body is not able to synthesize them. BCAA is made up of three amino acids: leucine, isoleucine and valine. These substances are key to muscle growth and should be included in our diet.
There is a lot of information on the Internet about. We'll tell youwhy, how much and how to take BCAA amino acids,guided precisely by scientific data.
BCAA metabolism
The metabolism of BCAA in the body has interesting features. The processing of these substances is carried out using an enzyme complex called the branched-chain amino acid dehydrogenase complex (BCAA). The higher the level of DCPA in muscle tissue, the more BCAA is destroyed.
The amount of the enzyme complex increases during physical exercise, that is, training increases the destruction of BCAA.
It should also be noted that if metabolites (breakdown products) of BCAA are present in the muscles, DCRA activity is inhibited. As a result, available essential amino acids are preserved.
Do BCAA reduce fatigue?
Before we get into the characterization of individual BCAA amino acids, we'll outline their overall purported ability to reduce fatigue. There is a hypothesis that states the following: increased level serotonin in the brain, caused by an increase in tryptophan (tryptophan is converted to serotonin) during exercise, leads to fatigue.
BCAAs are thought to prevent this because they compete for the same transporter in the brain. Hypothetically, reception BCAA prevents the absorption of tryptophan and therefore reduces fatigue.
But this is all theory.
Unfortunately, practice has shown that the effect of BCAA on the level of fatigue is negligible, and it is not a fact that it exists at all.
Valine and glucose synthesis
Valine is the least studied amino acid in the BCAA triad. Therefore, its known biological effects are minimal.
Valine is a glucogenic amino acid, meaning it can form and/or convert into glucose.The carbon atoms of valine can be used to produce glucose and ultimately glycogen.
The oxidation of valine to glucose is enhanced in skeletal muscle after injury. Thus, supplementing with this amino acid during heavy training that damages muscle tissue may be beneficial for muscle recovery. However, leucine is much more effective in this regard.
Is leucine the “king of BCAA”?
The main reason why people usesports nutritionwith BCAA – improves muscle mass gain. In our three amino acids, it is leucine that contributes to this as much as possible.
The process of muscle protein synthesis depends on the mTOR and S6K signaling elements .
Interestingly, leucine is able to activate mTOR independently of other growth signals such as insulin.
This amino acid significantly enhances the effect of protein intake by activating mTOR. For example, taking 5 g of leucine leads to greater muscle protein synthesis than 5 g of BCAA mixture.
There is even evidence that leucine provides the most powerful growth signal compared to other amino acids and insulin. Thus, it is extremely important for muscle protein synthesis.
Leucine and insulin - a powerful combination
Just because you don't care too much about building muscle doesn't mean you don't need leucine. It has other beneficial effects, in particular helping to recover after training.
One of the most important factors Recovery is how quickly you replenish your glycogen stores. The sooner you do this, the faster you . Leucine can speed up the recovery process by increasing glucose uptake. There is one caveat here. The amino acid causes the pancreas to synthesize insulin without the presence of carbohydrates. Therefore, the combination of leucine and carbohydrates will provide a double effect.
Consuming carbohydrates and leucine supplements post-workout has been shown to be much more effective at restoring muscle glycogen than taking amino acids or carbohydrates alone.
Interestingly, insulin is important for regulating protein synthesis (and we already know that leucine activates the release of this hormone).
Thus, leucine is key in muscle protein synthesis and recovery.
Leucine during fasted training
Consumption of leucine improves the anabolic environment in the body, maintainingbenefits of training on an empty stomachwhen losing weight. Research has shown that this amino acid reduces cortisol release and muscle protein breakdown caused by exercise.
If you go to the gym in the morning on an empty stomach, taking leucine is a good idea.
Of course, it turns out that you will not be exercising on an empty stomach, but you need to build muscle.
Leucine and Fat Burning
There is a phrase: “Fats burn in the flames of carbohydrates.” This means that effective fat burning requires carbohydrates, but science says that amino acids can also act as “fire”. Generally speaking, the carbon base of amino acids provides substrates for the so-called Krebs cycle, which involves burning fat.
In particular, leucine is converted to acetyl CoA, the main substrate required for the Krebs cycle. Therefore, when we consume few carbohydrates, our body uses a significant amount of amino acids to oxidize fat.
Leucine supplements provide the necessary ingredients for the Krebs cycle and fat oxidation. Don't believe me? A study by researchers at the University of Tennessee found that consuming 2.25 grams of leucine per day in physically active men reduced the respiratory quotient (the ratio between the amount of carbon dioxide excreted and the amount of oxygen absorbed) compared to a placebo. This indicated that they used more fat as fuel.
Another study found that leucine promotes the “migration” of energy from fat cells to muscle cells, leading to increased utilization of fatty acids in muscles.
Isoleucine
Isoleucine is an isomer (chemically identical but structurally different substance) of leucine. It has fewer beneficial effects compared to the “king of BCAA”. But still, isoleucine also has some interesting properties.
Isoleucine fills muscles with glucose
Like leucine, isoleucine promotes glucose absorption skeletal muscles, promoting recovery. This is a good effect, and some studies have shown an increase in glucose utilization after taking isoleucine by 35 – 70%.
Isoleucine does not restore glycogen
Unfortunately, isoleucine-induced increases in glucose uptake do not translate into improved glycogen synthesis. Therefore, the “junior” amino acid fades in comparison with the “king”, but do not be discouraged – because the simultaneous intake of leucine and isoleucine will provide a good synergistic effect.
How much and how to take BCAA amino acids
BCAA can be taken in the morning (as previously stated), before, during and/or after exercise. One serving of BCAA should contain at least 5 g of leucine. Therefore, check the product packaging before purchasing: look at the ingredients per serving. The duration of taking essential amino acids is not limited.
Hydroxymethylbutyrate – BCAA metabolite
We mentioned earlier that the breakdown products of BCAA (metabolites) inhibit the activity of DCPA and slow down the destruction of available essential amino acids. Someone decided to try to simply introduce these metabolites into the body and stop the breakdown.
Hydroxymethylbutyrate (HMB) is a metabolite of leucine that prevents the breakdown of muscle tissue. Research shows it reduces markers of muscle damage, improves recovery, and has anti-catabolic effects.
How to drink HMB? It is best to use it around training time. Dosage – approximately 3 g per day.
Conclusions
- BCAA (especially leucine) are useful during sports.
- Consuming leucine and HMB improves recovery.
- Choose BCAA's that contain at least 5 grams of leucine per serving.
We think you'll agree that if you're interested in fitness and have been working out at home or going to the gym for a while, you've probably heard of BCAA's.
But what exactly are BCAA's and why are they talked about so often?
BCAA are branched chain amino acids and are one of the most beneficial substances when it comes to training.
These essential amino acids are very popular in the fitness industry because they help build muscle mass and stimulate recovery by increasing the rate of protein synthesis and also provide large number other benefit.
We wrote this article to answer all the burning questions that may arise regarding BCAA. To help you understand what they are for and tell you about all the benefits they can provide.
What are BCAA amino acids?
Protein is made up of amino acids.
There are essential amino acids (those that the body cannot produce) and non-essential amino acids (those that the body can produce through proper nutrition), and both types play particularly important biological roles.
When amino acids enter the body from the outside, they are absorbed by the intestines and delivered directly to the liver. She then decides what to do with them and where they should be transported next.
If your body needs more energy for any reason, the liver will break down these amino acids into fuel rather than use them to repair muscles and other tissues.
This is where BCAAs come to the rescue. How are they useful? Typically, BCAAs are not completely used in the liver, but are directly accessed by body tissues such as muscle fibers and brain.
BCAA is the short name for branched chain amino acids. They are especially important for athletes and bodybuilders because they are metabolized in the muscles, making them ideal for building muscle mass and general recovery muscles, since there is a saving on the digestion process (we are talking about obtaining amino acids as supplements). This is why many people wonder how to drink BCAA to get these effects.
The scientific definition of BCAA is branched chain amino acids that have aliphatic side chains with a central carbon atom bonded to three or more carbon atoms. In Russian the name “btsaa” or “btsa” is also found.
There are three branched chain amino acids: leucine, isoleucine and valine.
Leucine directly involved in protein synthesis in muscles. It plays one of the most important roles in muscle growth, and without it there is no way to effectively recover from exercise and stress.
Since leucine is included in the process of protein synthesis, this means that it is the most important amino acid when it comes to getting beautiful and strong muscles.
Another reason why leucine is a very powerful anabolic agent is its ability to release insulin from the pancreas and carry it to the muscles to stimulate growth.
Finally, this amino acid promotes the production of testosterone and estrogen.
Isoleucine Helps your body process ketones and fatty acids and also supports brain function.
This is an important amino acid in the process of processing fat cells. It activates certain receptors that increase fat burning and prevent fat deposits.
Valin is an essential amino acid with a stimulating effect. It helps prevent muscle breakdown because it supplies the muscles with extra glucose, which is responsible for producing energy during physical activity.
Valine allows you to train longer because it prevents the rapid onset of fatigue by reducing the production of serotonin in the brain during intense training. This reduces the brain's signals that the body is tired.
What are BCAA's for? Essentially, they are the building blocks of protein, which include almost 35% of all amino acids involved in building muscle.
There are 22 amino acids in total, and all of them are biologically important compounds that ensure the proper functioning of the body, the construction of its tissues and the production chemicals, which allow our brain to function normally.
Humans get them from external sources such as eggs, meat, seafood, soy, etc.
Have you ever wondered why bodybuilders love to eat so many eggs? Because from them they get high quality essential amino acids.
However, all of these sources are associated with increased caloric intake; therefore, BCAA supplements are usually more best choice, especially if you want to gain muscle definition. But here the question arises of how to take BCAA correctly, and we will definitely talk about this further.
BCAAs. Why do people need them?
Amino acids help your body's cells repair themselves.
They provide an anabolic effect that promotes muscle tissue growth and also prevents the catabolic effect that inevitably occurs during training and causes muscle stress.
For example, when you consume fewer calories than your normal daily level to lose weight and start exercising, your body enters a catabolic state. This means that instead of creating new tissue, your body begins to break down fat and muscle.
In this condition, muscle loss occurs because the body begins to use amino acids as an energy source instead of using them for protein synthesis.
This is why athletes who want to lose weight without losing muscle supplement their diet with BCAAs to replenish low amino acid stores and prevent catabolic effects.
Scientific evidence shows that supplemental BCAA intake before and after exercise has positive effect reduce muscle damage due to exercise and stimulate muscle protein synthesis.
Five Key Benefits of BCAA
If you've ever wondered what BCAAs do, read on to learn about their main benefits.
1. Improved muscles and strength:
This is the property for which BCAA supplements are best known. Unlike most amino acids, only a small part of BCAA is processed by the liver - the rest goes to the muscles, adipose tissue and brain.
They play a fundamental role in protein synthesis and as a result provide best growth muscles and increased strength.
Leucine is the amino acid that plays the most important role in it. It activates a complex process known as mTOR, which is able to directly stimulate muscle protein synthesis.
2. Reduce pain and speed up recovery:
BCAAs block the production of serotonin, which increases during physical activity. Serotonin increases the perception of fatigue during exercise, causing a person to feel more tired during exercise.
In short, BCAAs prevent this from happening, which means you can train longer and harder.
According to research, they also help reduce muscle pain during training.
3. More Energy:
Another common use of BCAAs is as a source of direct energy, especially during strenuous exercise.
As mentioned earlier, valine supplies your muscles with extra glucose, which is responsible for producing energy during physical activity, meaning the more powerful and longer your workout, the more BCAAs will need to be used as fuel.
4. More fat is burned and tone appears:
The fat loss effect provided by this supplement is indirect.
This is associated with gaining muscle mass. As is known, than more muscles, the greater the consumption of calories to save them.
Therefore, gaining lean muscle mass with these branched chain amino acids will help you burn more calories throughout the day.
They also suppress appetite in some people, causing them to eat less and eliminating fat.
5. Increase immunity:
According to research, branched chain amino acids also help strengthen the immune system.
The body uses glutamine (another form of amino acid) as energy for immune cells. During intense exercise, glutamine levels decrease, which can seriously hamper the immune system's ability to function effectively.
BCAAs help protect the body's glutamine reserves and prevent the immune system from weakening.
Finally, numerous others beneficial properties, which are currently being widely studied, such as helping treat anorexia, improving brain function, etc., all make this supplement a great investment in your own health.
Side Effects of BCAA Supplements
BCAA's have minimal side effects and are completely safe for healthy adults to take.
However, as with all supplements, you should read labels carefully and only use them at the recommended dosage.
Currently, no studies have found a side effect worth mentioning. Each observed side effect is related to a person's pre-existing condition.
Do not take these supplements if you have any of these conditions:
Diabetes
ketoaciduria
low blood pressure
excessive alcohol consumption
Parkinson's disease
amyotrophic lateral sclerosis (Lou Gehrig's disease, Charcot's disease)
is undergoing or has recently had surgery
Finally, while it is completely safe to use BCAAs for six months, it is not recommended to use them beyond this period as they will continue to affect coordination and require increased dosage.
When and how to drink BCAA correctly
If you've ever wondered how to take BCAA, we've got you covered. To decide whether to take them before or after a workout, there are a few things you need to know first.
How many:
There are many thoughts on this topic, but it all depends on the intensity of your training. You also need to know how to drink BCAA per day, namely how much the body needs personally.
A suitable option for most people is to take BCAA in doses of 5 g, 2-4 times a day, as needed. You can always increase your dose, but first read the label carefully and follow the recommended amounts.
When to take branched chain amino acids (BCAAs):
For a more pronounced effect of taking it, we will consider all possible options.
- Before training
It is worth taking the supplement before training if you want to train on an empty stomach. This will prevent muscle breakdown and provide enough energy.
- After training:
Taking the supplement post-workout will speed up the processing of amino acids in your muscles when they need them most and aid in recovery.
- During training:
According to this study, athletes who took carbohydrates and BCAAs during exercise significantly improved their exercise performance. So if you're planning a long, grueling workout, you may want to consider taking a BCAA supplement during the workout.
- Before bed:
It is well known that sleep is your body's recovery time. This means that if your muscles are sore after working out, you should definitely take a BCAA supplement before bed to help your body recover.
Finally, for maximum effect Most serious bodybuilders and athletes advocate taking BCAAs before, during and after training and before bed to significantly maximize recovery.
Can women take BCAA?
Of course yes! The benefits of BCAA's are simply too many to ignore.
The biggest misconception is that if women take this supplement, they will become too muscular and big. This is absolutely false, because branched chain amino acids do not contain testosterone, so they will not allow a woman to “grow.”
Women who are serious about their workouts and want to have athletic body, should consider taking BCAA's. Most fitness models add them to their diet.
This gives them extra energy and increases performance, and also helps in muscle recovery and tone the body.
BCAA are completely safe because there is no scientifically proven side effects, unless you have the pre-existing conditions mentioned earlier in this article.
Note: Branched Chain Amino Acids are not a magic bullet.
It's important to determine what your training goals are and what you want to achieve before adding BCAAs to your diet.
If you don't have a solid diet and exercise plan, these supplements won't help you at all because they aren't a magic pill that you just swallow and suddenly grow muscle - you still need to exercise.
Consider BCAA's as an aid - they will help you recover better and reduce muscle fatigue after exercise.
They provide more energy and increase muscle growth and strength, indirectly helping you lose weight.
But everything ultimately depends on you. If you are using BCAA and training along the principles proper nutrition, this supplement will be a huge help in achieving your goals, be it building muscle, increasing endurance and performance, as well as burning fat and defining muscle definition.
We answered why take BCAA
Remember all the benefits of BCAA. They are extremely beneficial when combined with regular exercise and are worshiped by the vast majority of bodybuilders and athletes around the world.
BCAA supplements provide significant training and recovery benefits, helping you reach your fitness goals faster.
However, getting enough of these amino acids throughout the day can be quite challenging because you need to eat large amounts of protein to do so. This significantly increases your caloric intake from carbohydrates and fats, which is good if you want to be a bodybuilder, but bad if you just want to look lean.
This is why supplementing your diet with BCAA may be a great option.
If you take BCAA powder, you won't have to consume a huge amount of calories to get the benefits and you can focus on sports training without additional cardio.
Conclusion
So, do BCAAs work? Science confirms that the answer to this question is yes.
We hope we have given you enough information to discover the benefits of a BCAA supplement. The reason for her success in the sports industry is the ability to achieve training goals faster. And if you really want to reach your goals faster, you should consider this amino acid supplement. You should no longer have any questions about how to take BCAA, but only questions about where to buy them.
