The BCAA tablets or capsules discussed on this page are certainly a transitional link between obsolete food and the very optimal fuel of the future. They still have to be put in the mouth, but no longer need to be chewed. At the same time, BCAAs have adherents who claim that the 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 in there
In scientific terms, BCAAs are branched-chain amino acids: 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 they get these amino acids only with food. Processing foods containing BCAAs (meat, eggs) requires a lot of time and energy. To save them, BCAA complexes were just invented - nutritional supplements containing essential amino acids.
Why is it needed
You probably know that protein is not directly absorbed by the body. First, it is broken down into amino acids and peptides, and muscle protein is already synthesized from them. This process is like 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, not even similar to your own (for example, the protein of nuts or mushrooms, which are not meat at all). The BCAA complex is good because 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 all go naturally. But, alas, with serious anaerobic loads (aimed at growth muscle mass) your BCAA stores are depleted. Imagine: a lot of other, nonessential, amino acids have accumulated in the body, but you cannot start building muscles, because BCAAs have not been brought in. However, the process is 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 replenishment of 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 split quickly enough. Pills are digested 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: acidifiers, vitamins, flavorings. We will not recommend any specific brands. This is a matter of taste and financial preferences (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 at least in a couple of countries other than 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, then you may have already heard about the benefits of BCAAs (branched chain amino acids - leucine, valine and isoleucine). Theoretically, they are wonderful - BCAAs reduce muscle soreness, accelerate 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 get plenty of protein to reap the same benefits? In some cases, this is a great plan. However, BCAAs can radically improve body composition and athletic performance. In this article, we will discuss the pros and cons of taking BCAAs so you can get the most out of them.
Benefits of BCAAs
No. 1. The branched chains of these amino acids facilitate the process of converting each amino acid into energy.
BCAAs 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 the "branched chains" makes it easier for the body to utilize amino acids as building material during intense physical exertion.
No. 2. BCAAs trigger protein synthesis and reduce muscle cell damage.
Depending on the availability of amino acids, the body constantly fluctuates between building and decreasing muscle mass. Every time you replenish your supply of building materials with protein intake, which contains BCAAs, you help increase muscle mass. Combining BCAAs with strength training maximizes protein synthesis by triggering a metabolic muscle building mechanism called mTORC1.
Theoretically, this means that taking BCAAs during exercise will raise their plasma levels, leading to an increase in protein synthesis. However, if you consume a protein with a high concentration of BCAAs before or after a workout, then this is unlikely to lead to a significant increase in muscle mass growth.
BCAA intake promotes muscle growth in the following situations:
If you train on an empty stomach or perform long endurance exercises. For example, taking BCAAs during competition " iron Man or even during a marathon, you not only eat, but also prevent 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 is very simple and convenient.
If you are a vegetarian. Vegetarians are highly recommended to consume one particular amino acid in the BCAA, leucine, which has the most powerful stimulatory effect on protein synthesis. Seeds, soybeans, and some vegetables such as watercress contain leucine, but their concentration is minimal compared to whey protein, meat or eggs.
No. 3. BCAA play important role in energy production during exercise.
In addition to maintaining 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 case of suppressed appetite.
No. 4. BCAAs combined with taurine reduce muscle soreness from intense workouts.
The results of a series of studies in trained and untrained people showed that in terms of reduction (but not prevention) of delayed muscle soreness syndrome (DOMS) as a result of both endurance and strength training the effect of taking BCAAs is worth the time and money spent. For example, taking 100mg/kg of BCAAs reduced the period of muscle soreness by 48 hours, allowing untrained women to regain strength faster. It is these women who are most at risk for serious DOMS.
The results of a more recent study showed that BCAAs have a synergistic effect when combined with the intake of the amino acid taurine. Untrained men took placebo, taurine alone, or BCAA alone, or 2 grams of taurine and 3.2 grams of BCAA three times a day for two weeks. They then performed an eccentric workout that damaged the muscles. Study participants who took taurine and BCAAs suffered less damage muscle tissue and experienced less soreness during the 4-day post-workout recovery period than participants in the other groups.
Combining taurine with BCAAs brings triple benefits:
First, the water content in the muscle fibers increases, which leads to a decrease in muscle damage.
Second, the consumption of a wide range of amino acids increases the sensitivity of the contracting part of the muscle fibers to calcium, while inhibiting the production of creatine kinase, a by-product that accumulates and causes muscle fatigue.
Third, both taurine and BCAAs reduce oxidative stress. Simply put, this dynamic pair reduces junk production during intense workouts, which means less DOMS and faster recovery.
No. 5. Reduces fatigue during long endurance workouts.
One of the most interesting effects of BCAAs is the reduction of fatigue in the central nervous system. When during intense workout the concentration of BCAA in the body falls, the level of entry of the amino acid tryptophan into the brain increases. This stimulates the production of the fatigue-inducing neurotransmitter serotonin.
Scientists who study the limits of human endurance believe that the main determinant of endurance is a message from the brain: "I'm tired." BCAAs are one solution that helps keep the brain from giving up. For example, in one study, subjects who took 300 mg of BCAAs daily for three days and then did a long, exhausting workout showed 17.2 percent greater resistance to fatigue than the placebo group.
Disadvantages of BCAAs
No. 1. BCAAs lower vitamin B levels.
Vitamin B is essential for amino acid metabolism and can be depleted when high doses of BCAAs are taken. This can be detrimental to health, as vitamin B is involved in a variety of processes, from controlling arousal and cognitive function to energy metabolism and resisting food cravings. For example, vitamin B is required for the production of an enzyme that the body needs to efficiently 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 your workouts, these and other biological processes that depend on various B vitamins will eventually suffer.
To solve this problem, avoid excessively high doses of BCAAs and consume plenty of foods containing B vitamins. Here are plant-based 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 a varied diet, such as fish, meat (particularly liver), and eggs.
No. 2. BCAAs can lower serotonin levels.
Seratonin is a calming neurotransmitter that improves mood and sleep quality. On a high-protein, low-carb diet, serotonin levels drop. Evidence suggests that taking BCAAs before and after exercise can negatively impact performance (although it improves performance and endurance levels). Here's how it works. As mentioned, tryptophan is a precursor that is used by the body to produce serotonin. The presence of BCAAs 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 who eat a low-carbohydrate diet and consume a lot of protein are most at risk. A simple solution to this problem is to consume carbohydrates in the evening to provide the body with the building blocks for the production of serotonin and maintain mood. Try beans, fruits, or starchy vegetables.
The most famous (but wrong) way to boost serotonin levels is with 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.
While most people don't replace real foods with BCAA supplements, studies show that there is a trend among young people. Scientists have identified the new kind an eating disorder where people substitute supplements for real food.
This is a poor choice leading to nutrient deficiencies. You need to consume protein foods to get the 19 essential and non-essential amino acids that the body needs to repair damaged tissue and function at its peak. Although the three branched-chain amino acids make up about 35 percent of the amino acids muscle protein, research data regularly confirms that protein foods or supplements with additional amino acids provide increased 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. Finally, it is protein that primarily satisfies hunger, which is a key factor in weight management and fat burning. This begs the question, can you use the almost total lack of calories in BCAAs to create a calorie deficit? This has not yet been studied, but it is most likely a bad idea, since it is the process of chewing food that affects the production of hormones that blunt hunger and provide a feeling of fullness. Plus, you won't get the other nutrients found in protein, and while BCAAs are a great tool in certain situations, they come at a cost.
Summary: BCAA is an effective maintenance tool sportswear and recovery. Avoid the dangers of high doses of BCAAs by consuming high doses of B vitamins, practice carbohydrate intake after training and before bed, and consume plenty of protein from whole natural sources.
Primary sources:
Audhya, Tapan. Role of B Vitamins in Biological Methylation. Health Diagnostics and Research Institute. Retrieved 30 May 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 acids 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 their results. The best (according to athletes and experts) BCAAs are in our rating.
What are BCAAs and what are they for?
BCAA is a unique complex of three essential branched chain amino acids, namely leucine, isoleucine and valine. It is they that act as a building material for muscle tissues 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 receive them with food.
What are the benefits of BCAAs:
- Prevent muscle breakdown (catabolism) during intense physical exertion;
- Stimulate and provide muscle growth;
- Facilitate recovery;
- Provide the body with energy, increase endurance;
- Contribute to the improvement of strength indicators;
- Help to fight fatty deposits;
- Enhance the effect of the use of other sports supplements.
Types of BCAAs and variants of release forms
Under the abbreviation BCAA on the package, either the amino acids themselves with a branched side chain structure, or a complex based on them with the addition of other auxiliary components, can be hidden.
Another common difference between BCAA supplements is their 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. What are the best BCAAs to choose? There is no single answer. Everything here is purely individual. Many experienced athletes believe that the “classic” is better, and an increase in the concentration of very effective, but not very expensive leucine, allows manufacturers to maximize the price of the supplement at a low cost.
Release forms are already familiar to sports nutrition:
- Powder;
- Pills;
- Capsules;
- Liquid.
In terms of speed of assimilation, there is no difference. Price and ease of use are more important. The most popular option is powder. It's cheaper and usually has a higher concentration of BCAAs per serving. Capsules and tablets are more expensive, but more convenient to take. The liquid form is not very popular due to the high price without any performance benefits.
Is BCAA an effective supplement or an invention of marketers? Find out why, how much and how to take BCAAs according to scientific evidence.
BCAAs are essential amino acids that have an aliphatic (branched) side chain. They are called essential because our body is unable to synthesize them. BCAAs are three amino acids: leucine, isoleucine and valine. These substances are key to muscle growth and should be included in our diet.
There is a wealth of information on the web about. We will tellwhy, how much and how to take BCAA amino acids,based on scientific data.
BCAA metabolism
The metabolism of BCAA in the body has interesting features. The processing of these substances is carried out with the help of an enzyme complex called the dehydrogenase complex of branched amino acids (BCRA). The higher the level of CKRA in muscle tissue, the more BCAA is destroyed.
The amount of the enzyme complex increases during exercise, that is, training increases the destruction of BCAA.
It should also be noted that if metabolites (decay products) of BCAA are present in the muscles, the activity of RKRA is suppressed. As a result, the available essential amino acids are preserved.
Do BCAAs Reduce Fatigue?
Before proceeding to characterize individual BCAAs, we will discuss their overall putative ability to reduce fatigue. There is a hypothesis that says the following: elevated 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 be converted to glucose.The carbon atoms of valine can be used to make glucose and eventually glycogen.
The process of valine oxidation to glucose is enhanced in skeletal muscle after injury. Thus, supplementation 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.
Leucine - the "king of BCAA"?
The main reason people usesports nutritionwith BCAAs - improved muscle mass gain. In our trinity of amino acids, it is leucine that contributes to this as much as possible.
The process of muscle protein synthesis depends on the signaling elements mTOR and S6K .
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 5g of leucine results in stronger muscle protein synthesis than 5g of a BCAA blend.
There is even evidence that leucine provides the most powerful growth signal compared to other amino acids and insulin. Thus, it is essential 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 also has other beneficial effects, in particular, it helps to recover after training.
One of critical 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 nuance here. The amino acid induces the synthesis of insulin by the pancreas without the presence of carbohydrates. Therefore, the combination of leucine and carbohydrates will provide a double effect.
Carbohydrates and leucine supplementation post-workout have been shown to be much more effective at restoring muscle glycogen than amino acids or carbohydrates alone.
Interestingly, insulin is important in regulating protein synthesis (and we already know that leucine activates the release of this hormone).
Thus, leucine is of key importance in the processes of muscle protein synthesis and recovery.
Leucine during fasted training
The use of leucine improves the anabolic environment in the body, maintainingbenefits of fasted workoutwhen losing weight. Studies have shown that this amino acid reduces the release of cortisol 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 doing it on an empty stomach, but you need to build muscle.
Leucine and fat burning
There is a phrase: "Fats burn in the flame of carbohydrates." This means that carbohydrates are needed for effective fat burning, but science says that amino acids can also act as "fire". Generally speaking, the carbon base of amino acids provides the 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 low carbohydrates, our body uses a significant amount of amino acids to oxidize fat.
Leucine supplements provide essential ingredients for the Krebs cycle and fat oxidation. Don't believe? A University of Tennessee study found that 2.25 grams of leucine per day in physically active men reduced the respiratory quotient (the ratio between the amount of carbon dioxide exhaled and the amount of oxygen taken in) compared to placebo. This indicated that they were using more fat as fuel.
Another study showed that leucine promotes the "migration" of energy from fat cells to muscle cells, which leads to an increase in the use of fatty acids in muscles.
Isoleucine
Isoleucine is an isomer (chemically identical but structurally different) of leucine. It has fewer beneficial effects compared to the "king of BCAA". But still, isoleucine has some interesting properties.
Isoleucine fills muscles with glucose
Like leucine, isoleucine promotes glucose uptake skeletal muscles facilitating recovery. This is not a bad effect, in addition, some studies have shown an increase in glucose use after taking isoleucine by 35 – 70%.
Isoleucine does not restore glycogen
Unfortunately, the increase in glucose uptake caused by isoleucine does not lead to improved glycogen synthesis. Therefore, the "junior" amino acid fades compared to the "king", but do not be discouraged – after all, the simultaneous intake of leucine and isoleucine will provide a good synergistic effect.
How much and how to take BCAA amino acids
BCAAs 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 packaging of the product before buying: see the component composition per serving. The duration of intake of essential amino acids is not limited.
Hydroxymethylbutyrate is a metabolite of BCAA
Earlier, we mentioned that BCAA degradation products (metabolites) suppress the activity of DSPA and slow down the degradation of available essential amino acids. Someone decided to try to simply introduce these metabolites into the body and stop the decay.
Hydroxymethylbutyrate (HMB) is a leucine metabolite that prevents the breakdown of muscle tissue. According to research, it reduces markers of muscle damage, improves recovery, and has an anti-catabolic effect.
How to drink HMB? It is best to use it around training time. Dosage - approximately 3 g per day.
conclusions
- BCAAs (especially leucine) are useful when playing sports.
- The use of leucine and HMB improves recovery.
- Choose BCAAs that contain at least 5g 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 BCAAs.
But what exactly are BCAAs and why are they talked about so much?
BCAAs 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 and stimulate recovery by increasing the rate of protein synthesis, as well as providing a large number of other benefit.
We wrote this article to answer all the hot questions you might have about BCAAs. To help you understand what they are for and tell you about all the benefits they can provide.
What are BCAAs?
Protein is made up of amino acids.
There are essential amino acids (those that cannot be produced by the body) and non-essential ones (those that are produced by the body with proper nutrition), and both types play particularly important biological roles.
When amino acids enter the body from outside, they are absorbed by the intestines and delivered directly to the liver. Then she decides what to do with them and where they need to be transported next.
If your body needs more energy for any reason, the liver will break down these amino acids for fuel instead of using them to repair muscles and other tissues.
This is where BCAAs come to the rescue. Why are they useful? As a rule, 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, which makes them ideal for building muscle mass and general muscle recovery, as there is a savings in the digestive process (we are talking about getting amino acids as a supplement). That is why many people wonder how to drink BCAAs to get these effects.
The scientific definition of BCAAs is branched chain amino acids that have aliphatic side chains with a central carbon atom bonded to three or more carbons. 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 a beautiful and strong muscle corset.
Another reason leucine is such a powerful anabolic agent is the ability to release insulin from the pancreas and deliver it to the muscles to stimulate growth.
And finally, this amino acid contributes to the production of testosterone and estrogen.
Isoleucine helps your body process ketones and fatty acids, and supports brain function.
It is an important amino acid in the processing of fat cells. It activates certain receptors that increase fat burning and prevent fat deposits.
Valine is an essential amino acid that has a stimulating effect. It helps prevent muscle breakdown by supplying the muscles with additional glucose, which is responsible for energy production during exercise. 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 BCAAs for? In fact, 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 of chemical substances that allow our brain to function normally.
A person gets them from external sources such as eggs, meat, seafood, soybeans, etc.
Have you ever wondered why bodybuilders like to eat so many eggs? Because from them they get high-quality essential amino acids.
However, all of these sources are associated with increased calorie intake; so BCAA supplements tend to be more the best choice, especially if you want to get muscle relief. But here the question arises of how to properly take BCAAs, 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 state, 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 BCAAs
If you've ever wondered what BCAAs do, read on for their main benefits.
1. Improve Muscle 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 height 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. Pain reduction and faster recovery:
BCAAs block the production of serotonin, which rises during physical activity. Serotonin increases the perception of fatigue during exercise, making a person feel more tired during exercise.
In short, BCAAs prevent this, which means you can train longer and harder.
They also help reduce muscle pain during a workout.
3. More Power:
Another common use of BCAAs is as a source of direct energy, especially during heavy exercise.
As mentioned earlier, valine supplies your muscles with additional glucose, which is responsible for energy production during physical activity, which means that 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.
It has to do with gaining muscle mass. As is known, what more muscle, the greater the consumption of calories to save them.
Therefore, gaining lean muscle mass with these BCAAs will help you burn more calories throughout the day.
They also suppress appetite in some people, causing them to eat less and destroy fat.
5. Increase immunity:
Branched-chain amino acids also help boost the immune system, according to research.
The body uses glutamine (another form of amino acid) as energy for immune cells. During intense exercise, glutamine levels drop, which can seriously hinder the immune system from working effectively.
BCAAs help protect the body's stores of glutamine and prevent a decline in immune system defenses.
Finally, numerous others beneficial features, which are currently being extensively studied, such as helping to treat anorexia, improving brain function, etc., all make this supplement an excellent investment in your own health.
Side Effects of BCAA Supplements
BCAAs have minimal side effects and are completely safe for healthy adults.
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 associated with a pre-existing condition of the person.
Do not take these supplements if you have any of the following:
Diabetes
ketoaciduria
low arterial pressure
excess alcohol consumption
Parkinson's disease
amyotrophic lateral sclerosis (Lou Gehrig's disease, Charcot's disease)
undergoing or recent surgery
Finally, while it is completely safe to use BCAAs for up to six months, it is not recommended to use them beyond this period, as they will further interfere with coordination and require an increase in dosage.
When and how to drink BCAAs
If you've ever wondered how to take BCAAs, we've got you covered. To decide whether to take them before or after a workout, you first need to know a few things.
How many:
There are many thoughts on this subject, but it all depends on the intensity of your training. You also need to know how to drink BCAAs per day for you, namely how much the body needs personally.
A suitable option for most people is to take BCAAs in doses of 5 g, 2-4 times a day, when needed. You can always increase the 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 from the reception, we will consider all possible options.
- Before workout
Take a pre-workout supplement if you want to train on an empty stomach. This will prevent muscle breakdown and provide enough energy.
- After training:
Taking a supplement after a workout will speed up the processing of amino acids in the muscles when they need them most and help with recovery.
- During training:
According to this study, athletes who took carbohydrates and BCAAs during their workouts significantly improved their exercise performance. Therefore, if you are planning a long and exhausting workout, you can take a BCAA supplement during your workout.
- Before bedtime:
It is well known that sleep is your body's recovery time. This means that if your muscles are sore after training, 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 speed up recovery.
Can women take BCAAs?
Of course yes! The benefits of BCAAs 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 BCAAs. Most fitness models add them to their diet.
This gives them extra energy and increases efficiency, and also helps in muscle recovery and tones the body.
BCAAs are completely safe because there are no scientifically proven side effects unless you have the pre-existing body conditions mentioned earlier in this article.
Note: BCAAs are not a magic pill.
It is important to determine what your training goals are and what you want to achieve before including BCAAs in your diet.
If you don't have a well-thought-out diet and exercise plan, these supplements won't help you because they're not a magic pill that you just swallow and suddenly grow muscles - you still need to exercise.
Consider BCAAs to help you recover better and reduce muscle fatigue after a workout.
They provide more energy and increase muscle growth and strength, indirectly helping you lose weight.
But everything ultimately depends on you. If you use BCAAs and train with the principles proper nutrition, this supplement will be a huge help in achieving your goals, whether it is building muscle, increasing endurance and performance, as well as burning fat and drawing muscle relief.
We answered why take BCAAs
Consider all the benefits of BCAAs. 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 to help you reach your fitness goals faster.
However, getting enough of these amino acids throughout the day can be quite tricky because you need to eat plenty of protein to do so. This greatly increases your carb and fat calorie intake, which is good if you want to be a bodybuilder and bad if you just want to look lean.
This is why a BCAA dietary supplement can be a great option.
If you take BCAA powder, you won't have to consume a huge amount of calories to get the benefit and you can focus on sports training no extra 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 uncover the benefits of BCAA supplementation. The reason for her success in the sports industry is the ability to reach her 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 questions about how to take BCAAs, but only questions about where to buy.
