Btsa sports nutrition harm. Food Compatibility

For a long time, there have been many myths about the harm and benefits of BCA sports nutrition for the body. Most of these beliefs are imposed by ignorant people and old Soviet-school doctors, for whom any supplements other than domestic medicines are dangerous. By the way, not so long ago, one doctor, according to whom a bunch of liver diseases can develop from protein, beat his chest, claiming that instillation of fresh honey into the eyes treats cataracts. And there are many such examples. Not only because of ignorance, but also for their own benefit, some people spread the opinion about the dangers of sports nutrition. In many ways, this is beneficial to pharmaceutical companies that are ready to sell you their dietary supplements by any means. Think about it, is it worth believing this opinion? ..

But it's not even about that now. There are a lot of false opinions that have been foisted for one reason or another, but we will help you sort it out and find out what are the benefits and harms of BCAAs for the body.

What are essential amino acids, and is there any harm from BCAA?

Let's go back to the very beginning and understand our physiology. Since BCAAs are a supplement primarily for muscles, it is worth remembering that muscle tissue is largely built from proteins that are synthesized from amino acids. Some amino acids our body can produce on its own, and some must come from outside. A simple example - you are building a house, in the warehouse you have bricks, beams, slate, tools, but there is no, say, cement, and without it the house will not be built! This rule also applies to our body, certain amino acids are needed to build muscle proteins, and the lack of just one can bring down the process. Sports nutrition helps us keep this building process going all the time, and here we come to our BCAAs.

BCAAs are three essential amino acids - Leucine, Isoleucine and Valine, which make up 30% of muscle amino acids. That is, it is a simple organic supplement that our body uses for growth and repair. For him, there is not much difference - you get aminos from fish or from a jar of sports nutrition. Moreover, now the products are made from very high quality raw materials. So BCAA amino acids cannot theoretically cause any harm. What about in practice?

BCAA benefits and harm - where do legs grow from?

Once upon a time, an article appeared on the site VrednoLi.ru criticizing sports nutrition, and separately protein and amino acids.

“When visiting resources related to the sale of amino acids for athletes, it seems that after eating them, the body will instantly take on “masculine” forms and the buyer will be insanely happy. But there is no word about the dangers of such drugs. Is there really no harm from the consumption of substances unusual for humans?

This is just one quote from a supposedly authoritative article, but it already makes it clear that the author has a poor understanding of what amino acids are in general. Somehow, a similar topic has already been touched upon by us in an article about the harm of gainers - you can see the link. So, there we wrote that there are a lot of people screaming about the fact that amino acids are applied BCAA harm for the body, just out of ignorance they confuse these safe supplements with anabolic steroids. It is difficult to confuse, of course, even with meager knowledge, but believe me that there are such people.

How are BCAAs produced?

To finally dispel your doubts about the dangers and benefits of BCAAs, we will tell you a little about how they are made.

The production of BCAAs is in many ways similar to the production of protein, only this technology goes a little further. Surely you know about the three forms whey protein according to the production mechanism - concentrate, isolate, hydrolyzate. The hydrolyzate is the purest and very close to amino acids, which means it is quickly digestible. Why this retreat? And to the fact that BCAAs are obtained in a way very close to hydrolysis - under the influence of the enzyme, cow's milk protein is destroyed, it goes through several stages of purification, and voila - you have super-quality BCAAs in your hands, which are not harmful and do not cause side effects!

Should BCAAs be used by beginners?

This is another question stemming from the question "Is BCAA bad for the body?". The fact is that this is not a supplement that only professionals can use - it can be used by everyone: from an ordinary person who is not familiar with sports to an athlete of any category! A beginner needs BCAAs from the day he came to the gym and gave a load to his muscles. They help you recover and continue to keep your muscles, preventing them from breaking down. So, yes, this is the first supplement that a beginner should buy.

Another question is, in what dosage should I use it? The most effective dosage is: from 20 g per day for women and from 30 g per day for men. You can start right away at the recommended dosage, or you can start at a lower dosage, either way it won't hurt!

Learn how to drink BCAA powder correctly! With this regimen, you can feel that BCAAs work!

Affordable BCAAs for beginners!

In general, as a result, we will tell you absolutely in the affirmative - there are NO side effects and harm from BCAA and amino acids! Again side effects BCAA is a myth! You can trust our word, and if we are wrong, then the cancer will whistle on the mountain)

There are many muscles on the human body and they differ in their functions and capabilities. But their structure is similar: the most significant components are water (70-80%) and amino acids (10-20%).

BCAAs make up about 35% in the structure of all types of amino acids that make up muscles (if we consider only essential ones, then their proportion will be 42% ).

That's quite a lot. Up to twenty-five percent of the energy during exercise is allocated just from BCAAs. When consuming food rich in protein, these amino acids are the first to enter the bloodstream.

The abbreviation BCAA stands for "Branched-chain amino acids" and literally translates as "branched chain amino acids". They differ from other "aminoks" in that the body is not able to synthesize them on its own. Therefore, BCAAs are indispensable and must be supplied to the body in sufficient quantities, especially during heavy physical exertion.

They are split protein elements, which are represented by valine, leucine, and isoleucine. This means that the body does not need to waste energy on their absorption, which occurs much faster than with regular protein. They are mainly used during "drying", as a source of easily digestible protein from which the body can easily extract energy and building material.

The main role of these amino acids is reflected below:

In other words, if there is no BCAA, the muscles begin to starve. Regular weightlifting or powerlifting leads to the destruction of part of the contractile protein. It is very important at this time to take exactly the protein that is needed.

BCAAs relieve muscle fatigue, reduce the loss of other amino acids that are contained in the body. If taken immediately before a workout, muscle endurance will increase and fatigue will decrease.

If used immediately after a workout, cortisol levels will begin to drop and the supply of other amino acids in the muscles will increase, provided that they are not broken down to restore energy reserves.

But you must immediately take into account the fact that they are not suitable as a substitute for protein shakes.

It's just not profitable - drinking one cocktail, you deliver 40-50 grams of protein, and when taking essential amino acids, this number is 2-3 times less. Of course, the likelihood of BCAA absorption by the body is much higher, but the price is much more expensive.

Therefore, only bodybuilders who are ready to spend on their own can afford such a luxury. sports nutrition decent sums of money. And so, they are often used exclusively during drying, when it is undesirable to take carbohydrates, which in excess can turn into fat. With the function of power supply, as well as to save the dialed muscle mass essential amino acids are excellent, which cannot be deposited by the body in adipose tissue.

Main Functions

1. Essential amino acids are a broken down protein and are the main building material for muscles.
2. Contribute to the formation of other amino acids that the body needs for normal functioning. In other words, they help to make a more complex protein molecule from elements of a simple form.
3. Positively affect the production of insulin, which circulates blood sugar, and it, in turn, nourishes the cells muscle fibers energy. And when insulin is produced, the absorption of proteins is faster.
4. Amino acids support cortisol and testosterone at a favorable level, increase protein synthesis, and stimulate the production of growth hormones. Thus, they prevent the breakdown of proteins and block the loss of muscle fibers. This is very important on a low calorie diet.

Research

As experiments have shown, to reduce exhaustion muscle tissue Athletes need to consume enough essential amino acids.

It was also found that in athletes, after heavy strength training, muscle recovery takes place in the following two phases.

First comes catabolism, after which comes anabolism- the growth of muscle tissue. If the second process lasts longer than the first, then the muscles will begin to grow intensively.

If catabolism lasts longer, then vice versa. If you shorten the period of catabolism, you can achieve rapid growth muscle tissue. Just such a reduction can be facilitated by BCAAs.

However, the maximum benefit can be obtained if you take amino acids after training along with fast carbohydrates, which, in turn, will give the muscles an additional source of energy and activate insulin production. This cocktail is easy to make. It is enough to mix 25 grams of carbohydrates with ten grams of digested protein. Food will keep you full, and bcaa will reduce catabolism and increase the effect of your workout.

Side effects

Many underestimate this complex of amino acids. Some people think that taking it is dangerous. But this all comes from ignorance of the inner workings of the body. BCAAs are the same amino acids that make up food, such as milk or meat. Therefore, the whole danger lies only in how high-quality product you use.

How to use?

There is an optimal dose that suits most - it's four to eight grams at a time for both gaining muscle mass and burning fat. It is necessary to consume amino acids up to three times a day.

You can consume a smaller amount, but it is not enough to saturate the body. Many manufacturers understand that some people do not know all the nuances and deliberately deceive buyers.

In particular, they produce amino acids in small doses, while keeping prices high. In order not to fall for the bait, when buying, always pay attention to the number of servings and the size of the dose. Breaks are not required.

To achieve better results, it is necessary to take the BCAA complex separately from other amino acids. The fact is that this way they will quickly enter the body.

Since amino acids are much better absorbed when elevated level insulin, they must be taken simultaneously with food for half an hour before and after training. During this time, the recovery processes will have time to activate and create favorable conditions for anabolism.

Is natural food enough?

Sufficient doses of BCAAs can also be extracted from regular food. However, athletes who need increased portions of essential amino acids will have to strain their jaws and stomach quite a lot due to a large number meat consumed per day. Here is an example of how much BCAAs are in everyday foods.

There are many conflicting opinions on the Internet about BCAA amino acids - someone leaves reviews about the side effects of bcaa, someone, on the contrary, praises their effectiveness. BCAA components are found in a wide variety of foods - rice, fish, greens, eggs, legumes, cereals, nuts, meat, and even breast milk. In fact, these are substances of natural origin that form the basis of protein, daily and in large quantities, consumed by each person. Allergies and intolerances from almost all types of food habitual food do not happen. Therefore, rumors that bcaa side effects are irreversible, and they must be urgently eliminated from the diet sports menu nothing more than a myth associated with the illiterate intake of these drugs.

For the body, their role is almost priceless, because they perform many functions from cognitive to physiological.

Not a single essential amino acid can be harmful to health, not to mention the side effects of BCAA. For example, glutamic acid is involved in the regulation of the psychotropic system, providing an exciting, nootropic effect, or glycine, which is a neurotransmitter and has a tranquilizing, antidepressant effect, reducing fear, psycho-emotional stress and enhancing the effect of anticonvulsants.

Side effects and methods for their elimination

Talking about what side effects bcaa has, “victims” mention an allergic rash, intestinal disorders, chills, pain in the stomach, heartburn, belching, in general, all the symptoms, mainly of a digestive nature, that can also occur with normal, immoderate nutrition.

To avoid unpleasant consequences, there are simple rules for consuming this supplement:

• Before taking the drug, it is recommended to have a snack, as quickly abstracted proteinogenic amino acids, especially leucine, start the digestive process. As a result, there are pains, belching, heartburn from an excess of gastric juice that has not received the proper volume of products for processing.
• When losing weight, the use of BCAAs on an empty stomach is allowed, in combination with a sufficient volume of liquids - water or juice, and only after consultation with a gastroenterologist.
  Of course, it is far from always possible to have a snack, however, you can compensate for the food window and eliminate the side effects of bcaa with the help of pre-prepared protein or a gainer.
• Insoluble forms of amino acids, it is recommended to drink it with water or juice.
  Before taking it is necessary to carefully calculate the daily dosage of each amino acid (no more than 6 grams per hour), taking into account the food consumed and never exceed it. With excessive use, an overdose can affect the performance of the liver or kidneys.
• Also, you should always strictly follow the norm and recommendations indicated by the manufacturer on the packaging of the complex. Often, side effects from bcaa amino acids arise from the consumption of counterfeit drugs. That is why, you should purchase well-known brands from trusted sports nutrition retailers.

Branched chain is considered one of the most effective and beneficial supplements to any sports nutrition program. Meanwhile, not everyone understands why these substances are needed and how a sports BCAA supplement works on the human body. Although sport, I must say, is far from the only scope of these amazing amino acids - without them, the full life of any person is impossible.

General characteristics of amino acids

Amino acids are the building blocks for those contained in our bodies. All amino substances, connecting with each other, form chains, or peptides. And depending on the order of the amino acids in this chain, one or another type of protein is created. So, for example, to create growth hormone, the body will need a different amount and a different order of amino acids than to form food enzymes.

Most amino substances, when combined, create linear forms. When all the elements needed to create a protein are in place, the amino chain folds into a 3D shape. This process of assembling amino acids into a single pattern is called protein synthesis.

In foods, amino acids are also found in the form of proteins. And these proteins, when they enter the body, are broken down again into amino acids, which then selectively combine and create new proteins - those that the body needs for proper functioning. What is this protein for? It is the foundation of most of the human body. Skin, eyes, heart, intestines, bones and, of course, muscles are all made up of proteins.

There are about 300 amino acids in nature, but only 20 of them serve as components of proteins, and 8 of them are indispensable for humans. But when it comes to athletes, it is customary to single out three from the list of essential amino substances that bodybuilders need the most. We are talking about the so-called branched chain amino acids (BCAA) - and leucine.

BCAA: what is it

Among all the amino acids, there are those that are especially important for building protein. This is BCAA. The decoding of the abbreviation - Branched-chain amino acids - is translated from English as "branched chain amino acids". As already mentioned, this group of amino substances includes leucine, isoleucine and valine. And if we make a comparison with other amino acids, then the BCAA structure is not a line of elements strung one after another, but a branched structure resembling a tree crown.

The side chain of BCAAs is made up of one carbon atom and three hydrogen atoms, and this structure, I must say, is much better suited for the production of new proteins. Why? If only because branched-chain amino acids provide many more options for attaching elements than other amino substances. This means that stronger proteins are created with the help of BCAAs, and the process itself proceeds much faster. And when BCAAs are involved in muscle protein synthesis, the result is thicker, stronger muscle fibers.

Role in the body

And although BCAAs are more often remembered in the context of sports nutrition, many scientific studies confirm the benefits of these supplements not only for athletes. Branched-chain amino acid intake improves concentration, performance and cognitive functions of the brain, enhances short-term memory, prevents fatigue and maintains the functionality of the body. BCAAs are useful for people with chronic fatigue or impaired concentration. These amino substances slow down muscle atrophy in bedridden people, they are useful after surgery, during recovery from burns or other injuries. In the postoperative period, many patients receive BCAAs intravenously. In addition to building cells and repairing tissues, amino acids are necessary for the creation of antibodies, they are part of enzymes and hormones, form RNA and DNA, and are important for transporting oxygen throughout the body. It is also worth knowing that valine accelerates the regeneration of muscle tissue, isoleucine stabilizes sugar levels and increases hemoglobin, and leucine stimulates the secretion of growth hormone.

In medicine, these amino acids are used as a cure for headaches, dizziness, depression, irritability caused by protein deficiency.

The benefits of BCAAs will undoubtedly be felt by weightlifters, as well as athletes for whom endurance is important (for example, runners on long distances). BCAAs are unique amino acids that are concentrated in the muscles, where they are actually processed into the energy necessary for muscle work.

Other BCAA Benefits:

• necessary for the synthesis of proteins in general;
• useful for homeostasis (that is, they maintain a stable level of sugar in the bloodstream);
• directly regulate muscle protein synthesis;
• improve physical and mental performance;
• serve as "raw materials" for and glutamine;
• regulate the percentage of fat in the body;
• affect insulin secretion.

What gives athletes

There are varying opinions regarding the need for BCAA supplementation. The reason for the discussion was the fact that amino acids are available in most foods and are also found in whey protein powders. But in some cases this is not enough. First of all, we are talking about bodybuilders and people struggling with excess fat. So, how is the amino acid complex useful for athletes?

BCAAs are the most important amino acids for bodybuilding because they are able to repair muscle tissue. In addition, these three substances have a pronounced synergistic effect (enhance each other's abilities). In addition, about a third of muscle consists of BCAAs.

Unlike other amino acids, which are first transported to the liver after ingestion, BCAAs are sent directly to the muscles, where they are used by muscle fibers to repair tissue. By the way, of the three BCAAs, leucine is considered the most anabolic, so it is very important for bodybuilders to have this amino acid in the diet. Valine and isoleucine are called glycogens, which means they can serve as an efficient source of energy during exercise. exercise and thereby increase endurance and prevent fatigue. And for this reason, BCAAs are extremely beneficial for beginners in bodybuilding.

But for an anabolic effect, it is not enough to take only valine or isoleucine; for a bodybuilder, the presence of all three components is important, moreover, in a certain proportion. Compliance with the correct ratio of components is more important than the total dose of amino acids received. The ratio of 2 parts of leucine and 1 part of valine and isoleucine is considered optimal.

Daily rate

In order for the process of protein synthesis to work at full strength, the body needs certain portions of amino acids. If we talk about leucine, then the daily norm of this substance is from 1 to 4 g. A more accurate calculation can be done using the formula: 31 mg of amino acid per kilogram of body weight. Interestingly, for infants, the daily allowance is more than 400 mg per kilogram.

But even these indicators are just the minimum required amount for, so to speak, completing basic level tasks. In fact, for athletes, especially weightlifters, the dosage of leucine can be more than 5-10 g. But still, for beginners, 2-3 g of the substance is a more acceptable dose (so that the stomach gets used to the new supplement). Then gradually (every 2-3 days) the daily dose can be increased by 1 gram and so on until the desired dosage is reached. The maximum allowable daily portion of BCAA for professional athletes should not exceed 80 g. The maximum portions of branched-chain amino acids bodybuilders take during a carbohydrate-free diet or before competition. And at the loading stage, BCAAs can serve as a replacement for proteins.

In addition, a portion of the supplement after any kind sports load accelerate the restoration of amino acid balance in the body. But for optimal results, it is advisable to take BCAAs separately from other groups of amino acids.

Why is BCAA deficiency dangerous?

It is well known that BCAAs are indispensable for the human body. They provide many vital processes, which means that the body must regularly receive the necessary portions of amino acids.

The use of BCAAs with food directly affects the concentration of amino acids in plasma and muscle tissue. But during exercise, BCAAs are quickly converted into energy, which serves as “fuel” for muscles. And the more intense the strength training, the more amino acid reserves are burned. If balance is not restored in time, catabolic processes are activated in muscle tissue. Hence the biggest paradox of sports: even the most powerful anaerobic loads against the background of an amino acid deficiency will not give muscle growth.

Contraindications, side effects, overdose

Probably, many men, before taking BCAAs, thought about how this food supplement affect potency. And there is nothing strange in this, since quite often you can hear that sports nutrition impairs erection and libido. In fact, a supplement containing only amino acids does not affect the potency of healthy men. Also, adequate portions of amino substances are not able to cause disruption of the digestive organs. But some contraindications still exist. And if you ignore The right way applications, supplements may cause some side effects.

The use of BCAAs can be dangerous for people with amyotrophic lateral sclerosis (in this case, against the background of the consumption of amino acids, pulmonary insufficiency may develop). In hepatic encephalopathy, BCAA intake may increase plasma ammonia levels. It is also not advised to consume branched-chain amino acids 2 weeks before the planned surgery. The fact is that BCAAs can affect plasma sugar levels, and this in turn affects blood clotting. In some cases (with cirrhosis or other hepatic diseases), a negative effect on the liver is possible.

Regular consumption of BCAAs reduces absorption efficiency. Therefore, the rules for taking amino acids require vitamins and minerals to be taken in parallel with the sports nutrition. In addition, an overdose of BCAAs affects the production of serotonin (the so-called joy hormone).

There are also known recommendations not to give BCAA powder or capsules to people prone to allergies, pregnant and lactating mothers, children, patients with diseased kidneys or cardiac problems. Beginners are often interested in how old you can start taking a BCAA course. Coaches and nutritionists answer: like any other sports nutrition, not earlier than in a year regular classes in the gym and only after 18-20 years.

Amino acids and catabolic processes

A low-calorie diet is a direct path to muscle breakdown. And this happens for several reasons. Deficiency leads to the fact that the body uses proteins, including those contained in the muscles, to produce energy. At the molecular level, it looks something like this: the breakdown of proteins is activated (a process known as catabolism is triggered), resulting in the release of amino acids, which the body uses as fuel. To prevent muscle loss, it is important to ensure that the rate of protein synthesis exceeds the rate of protein breakdown. If the speed of these indicators is equal, the muscles will not decrease, but they will not increase in size either. A low-calorie diet simultaneously affects two indicators: catabolism is accelerated, and protein synthesis, on the contrary, slows down. The result is that the body loses muscle faster than under any other circumstances.

And according to sports nutritionists, the only wise decision in this case is the use of amino acids in the form of a nutritional supplement. Many sources advise taking 4-8 g of amino substances before and after training. It is believed that this is the optimal dose to increase performance and protect against catabolic damage.

Benefits of Consuming BCAAs Before and After Your Workout

Consuming BCAAs before exercise has certain benefits for muscle tissue. These substances are able to reduce the level in the muscles produced during strength training. At the same time, BCAA activates the release of growth hormone into the bloodstream, which has an important anabolic value. In addition, branched chain amino acids affect the concentration of intramuscular enzymes creatine kinase and lactate dehydrogenase, thereby improving recovery and reducing damage to muscle fibers.

Another quality benefit of BCAAs is their ability to maintain blood sugar levels. And it's also important for bodybuilders, as a healthy blood sugar level provides energy for intense strength training.

Vitamin B12

The process of protein metabolism and the synthesis of amino acids in the body depends on this water-soluble vitamin. human body.

Biotin

Also known as vitamin H or coenzyme R. But no matter how this substance is called, it plays anyway important role in protein synthesis and glycogen production, which means it is also among the “friends” of branched chain amino acids.

Gainer

Combination of amino acids and gainer - a good option for a post-workout snack.

Taking BCAAs with complete proteins is almost pointless, as there is a duplication of amino acids. But the combination with vegetable protein is more beneficial for the muscles.

Creatine

The combination of creatine and branched chain amino acids is suitable for consumption in training days(before and after classes) and on rest days (morning and evening after meals). This combination accelerates the growth of muscle mass.

Carnitine

The simultaneous use of two supplements accelerates fat burning.

Enemies of BCAAs:

• milk (as a result of this combination, some people have an increased risk of allergies);
• alcohol (alcohol disrupts the absorption of amino acids);
• (caffeine with amino acids can cause insomnia).

A few common questions about BCAAs

How are they different from other amino acids?

The first and main difference between BCAA and amino acids lies in the structure, which actually determines the ability of the substance. The second difference is that BCAAs are more metabolized in skeletal muscle.

What are BCAAs made from?

As a rule, milk protein is the "raw material" for BCAA supplements. Under laboratory conditions, it is artificially broken down into amino acids using enzymes. Then different proportions of valine, leucine and isoleucine are mixed, thus creating a sports supplement. In addition to amino acids, the composition of the drug may include additional components: sweeteners, flavors, some useful chemical elements (instructions for use usually contain information about how much of which is included in the composition of the drug).

Which BCAA is better: capsules or powder?

The most common forms for sports nutrition are capsules, tablets and powders. Liquid supplements are believed to be absorbed much faster than chewable tablets, for example. This is true, but not always. When it comes to amino acids, the form of the supplement has almost no effect on the rate of absorption. Amino substances in tablets or capsules are absorbed by the body as quickly as a supplement in liquid form. As a rule, the difference in the rate of absorption of BCAA between different forms is no more than 6 minutes.

When choosing between BCAAs from different manufacturers, it is useful to pay attention to the dosage. For example, if one tablet contains only 200 mg of a substance, and athletes need 8-10 g per dose, then, of course, it is better to drink a cocktail than a handful of tablets.

The second difference between powders and capsules is the taste. Pure amino acids without sweeteners and flavors tend to be bitter. And this is more noticeable if you take the supplement in powder form.

How to check for quality?

This is the case when it is quite difficult to check the quality of a sports supplement. A good amino acid powder does not dissolve well, leaving a film on the surface of the liquid. The instructions for use contain information about what color and smell a particular product should have. Also, before use, you need to pay attention to the expiration date - expired amino acids can harm the body.

How to breed?

Powder containing aromatic and flavor additives can be diluted with plain water. It is useful to dissolve pure amino acids without impurities in juice or other drinks (this will allow you to kill the bitter taste of BCAAs). The exact description of the powder, how many grams of the substance is one serving of the additive and how much liquid is needed to dissolve the additive is always indicated in the product description.

BCAA vs Protein: Which is Better?

And now main question many athletes: "Why is it not enough to eat only proteins, because they consist of the same amino acids?". Despite the numerous benefits of BCAAs, there are many skeptics who consider the benefits of amino acids to be overstated, and whey protein is called a more useful supplement. But although whey is rich in BCAAs, it is not the best source of BCAAs.

The fact is that in whey BCAAs are connected by a peptide bond with other amino acids. Once in the body, whey protein first passes through the digestive organs, and then, being split into amino acids, is absorbed into the blood. And even the fastest protein - whey - will take some time to turn into amino acids.

BCAA supplements are the finished form of amino acids. These substances do not need to be digested, but immediately enter the bloodstream.

Even a few grams of BCAAs free form better increase the concentration of amino substances in plasma than 30 g of whey.

Protein powders often contain sweeteners, colors, and carbohydrates. Protein Supplements contain more calories than pure amino acids. As a rule, a portion of BCAA is no more than 10-20 kcal. And this is good news for everyone who wants to burn as much fat as possible and train muscles.

Finally, amino acids are present in BCAA supplements in a more bioavailable form than in protein powders or even more so in food. In addition, BCAAs are exactly the amino substances that muscle tissue needs.

In the course of acquaintance with sports nutrition, bodybuilding beginners have many questions. And one of them: how does the BCAA complex combine with other amino acids, in particular with glutamine? Some suggest that either glutamine or BCAAs can be taken. To make it easier to answer this question, you should understand some of the nuances.

Glutamine belongs to the group of essential amino acids. But despite the fact that the body is able to independently produce this substance, this is clearly not enough for athletes. Studies show that glutamine has a beneficial effect on performance immune system. How does this fact relate to sports? Regular intense physical activity (for example, weightlifting) can deplete the immune system, and this should not be allowed by athletes.

In addition, scientific studies have shown that the combination of BCAAs, glutamine and whey protein increases muscle growth and fat loss several times, as well as increases muscle endurance and strength.

Thus, in professional sports there is no question: glutamine or BCAA. Professional bodybuilders combine both for the best results.

BCAA for immunity: what are the benefits?

The immune system also sees noticeable benefits from BCAAs. Each strength training is definitely stressful for the body, which also affects the immune system. And essential amino acids support immunity and promote health. This is a scientifically proven fact. Thus, BCAAs are beneficial not only for strong muscles, but also for a strong immune system.

Can you lose weight with BCAAs?

It has been scientifically proven that BCAAs have fat-burning properties. But the most pronounced effect of splitting fats is provided by isoleucine (especially taken shortly before cardio training). Meanwhile, it must be understood that when consuming excessively high portions of branched-chain amino acids (more than 20 g), the benefits of isoleucine are leveled.

It is well known that fat loss is accompanied by some loss of muscle mass (due to a calorie deficit). Taking a serving of BCAAs about 30 minutes before a workout can provide the body with essential amino acids, which are actually responsible for muscle protein synthesis.

How to make a BCAA shake at home?

Sometimes the question arises: “What can replace a certain sports nutrition supplement, for example, BCAA?”. This can be done in two ways. The first method: knowing which products contain maximum amount BCAAs, review your diet and create a menu rich in beneficial amino acids. The second way: buy the necessary ingredients at the pharmacy and prepare the supplement at home. The correct recipe for a homemade BCAA drink is a mixture of leucine (2 parts), valine (1 part) and isoleucine (1 part). You can also make an amino acid drink from glucose and maltodextrin (25 g each), leucine (16 g) and whey protein (33 g). For amplification muscle growth this drink should be drunk immediately after training.

BCAA supplements from top 5 companies

But still, which BCAA supplements are most often bought by advanced bodybuilders, which products should you pay attention to first of all? Here is a short list of some of the most popular BCAAs on the sports nutrition market.

SciVation

xtend

The supplement was created according to the classic BCAA formula (2:1:1) and is considered one of the highest quality on the sports nutrition market. One serving contains 7 g of amino acids. In addition to valine, leucine and isoleucine, the composition of the drug includes glutamine and citrulline malate. No added sugar. It prevents catabolic processes in the muscles, improves protein synthesis, and also acts on the body as a fat burner. Suitable for consumption during training (helps to prolong the session, increase efficiency) and after it (for effective recovery). The manufacturer offers different flavor options, as well as BCAA powder no taste.

In addition, SciVation's line of amino acid supplements includes other products. In particular, Xtend Free, which does not contain dyes, sweeteners, artificial flavors, and Xtend RTD, a ready-made amino acid drink.

SAN

It is a powdered BCAA product with glutamine. The formula of the supplement consists of leucine, isoleucine and valine in a unique ratio - 12:1:1, which is well suited for gaining muscle mass and losing weight. The supplement has a beneficial effect on the immune system, does not cause unpleasant side effects, and is suitable for girls and men who are professionally involved in sports, as well as for beginners. The powder dissolves well in liquid. It happens with the taste of strawberries, kiwi, watermelon, blueberries, raspberries.

Optimum Nutrition

Mega size

The capsules of this supplement optimally combine leucine, isoleucine and valine (in the classic ratio of 2:1:1). The supplement is suitable for men and girls for high-quality muscle building and restoration of energy reserves. Among the advantages is a favorable dosage (1 serving is 2 capsules). The drug is suitable for use before, after or during a power program.

Ultimate Nutrition

Flavored

It is the most commonly used combination of BCAAs in bodybuilding in a 2:1:1 ratio. The supplement is produced in the form of a powder with different flavors. To prepare a portion of the drink, you will need 1-2 scoops of powder and about a glass of liquid. Suitable for use during the day and after training. It improves protein synthesis, prevents the breakdown of muscle tissue, and has fat-burning properties.

Weider

Premium BCAA Powder

One of the best BCAA supplements that Germany produces. The special formula and texture of the powder allow the additive to dissolve easily in liquid. Suitable for beginners and professional bodybuilders as good source energy, prevents destructive processes in the muscles, has anabolic properties, accelerates recovery, burns fat, improves muscle relief. In addition to BCAAs, the composition of the drug includes glutamine, a small amount of fats and carbohydrates.

Other popular supplements on the market include:

1. USPlabs: Modern.
2. Dymatize: Complex, Recoup.
3. Olimp: Xplode, Mega Caps, Extreme Shot.
4. MyProtein: BCAA Unflavoured.
5. BSN: Amino x.

Also noteworthy for athletes: Scitec Nutrition (Xpress, Complex, BCAA X, Mega), Universal Nutrition (Stack, Atomic, BCAA Pro), Unflavored (5000 Powder), BPI Sports (Best), Mutant (BCAA), Maxler (BCAA) , Sportline (BCAA), USPlabs Modern (BCAA).

However, these are just examples of available amino acid supplements. Everyone has the right to independently choose what is right for him, especially when he has knowledge of what branched chain amino acids are, why they are needed and how to choose the right BCAA supplement.

The benefits and harms of BCA are a question of interest not only to professional athletes, but also to fragile women. To understand the properties of sports nutrition, you need to study the composition and scope of BCAAs.

What is BCAA (BCA)

The abbreviation BCA stands for one of the most useful and widely available sports supplements. It is actively used by professional bodybuilders and amateur weightlifters, BCAA is used in most sports, where muscle mass is of great importance, since it is responsible for muscle growth. The benefits of BCAAs for girls are also noted - the supplement allows you to quickly burn excess fat.

In fact, BCAAs are a complex of three essential essential amino acids, those that cannot be synthesized in the body on their own. You can get BCA along with regular food, but sometimes using a supplement is more convenient and rational.

Composition of BCAA and release form

In sports nutrition stores, a useful supplement can be found in two main forms of release - in powder and capsules. Both options have their own advantages: capsules are more convenient to take orally, but healthy powders are cheaper.

Regardless of the form, BCA additives have the same composition and properties. They contain three amino acids:

• leucine;
• isoleucine;
• valine.

These three branched-chain substances are responsible for building protein compounds in the body. To evaluate the role of BCAs, it is necessary to get acquainted with their properties in a little more detail.

Isoleucine

BCA isoleucine acts as an energy source for the body. The presence of isoleucine in the blood is especially important during intense power loads. If it is too small, then the reserves are quickly consumed, while the level of leucine decreases, and muscle tissue begins to break down. Accordingly, the volume of muscles in an athlete decreases, strength indicators and endurance decrease.

Useful isoleucine should be present in the blood in sufficient quantities and in moments of severe hunger. At this time, there is also an active consumption of energy - with a lack of BCAAs, the body again begins to receive the necessary substances due to muscle tissue.

Leucine

BCA leucine is responsible for the synthesis of protein compounds. Without this substance, most proteins simply cannot form inside the body. Leucine is essential for building muscle mass. And we are talking not only about the excess volumes in which weightlifters are interested, but also about the most common muscles that every healthy person needs. With a lack of leucine in the blood, the process of weight loss starts, the state of health worsens and there is a lack of energy.

Valine

BCAAvaline is another source of energy for the body, very important in the process of building muscles. In addition, the amount of valine in the blood is directly related to the level of the hormone serotonin, which is responsible for endurance, physical vigor and good mood. The harm from a lack of valine is a decline in strength and loss of efficiency - it is necessary to monitor the level of BCA not only for athletes, but also for ordinary people.

How BCAs work

Usually power training aimed at increasing mass. However, during heavy loads, the process is often reversed.

1. In an effort to make up for the loss of energy, the body begins to break down BCAAs, turning them into glucose.
2. Blood levels of valine, isoleucine, and especially leucine drop sharply.
3. In order to return the balance of substances to a normal level, the body starts the process of protein breakdown, extracting BCA from it.

Thus, training does not lead to the desired result - the volume of muscle tissue either remains unchanged or even decreases.

The additional intake of BCAA for weight gain minimizes the risk of muscle loss. A significant supply of BCAAs provides the body with an affordable source of energy and prevents the destruction of protein compounds. In order to maintain energy at the proper level, the body does not have to break down protein back into amino acids, the amount of valine, leucine and isoleucine is already enough for a productive workout.

Benefits of BCAA

Having studied the composition and role of BCA for the body, several useful properties of a sports supplement can be distinguished. BCA complex:

• protects tissue from decay during intense physical exertion;
• prevents physical damage to the fibers, making training safer;
• accelerates the process of formation of protein compounds necessary for building muscles and thereby contributes to accelerated mass growth;
• allows you to maintain muscle volume even during the rest period, for example, with a temporary absence of training after an injury;
• accelerates the metabolism throughout the body and helps to achieve the optimal ratio of muscle and adipose tissue in the human body - this explains the properties of BCAA for women;
• starts fat burning processes;
• increases the overall endurance of the body, reduces fatigue;
• increases the level of testosterone in the blood and reduces the amount of cortisol, which is especially useful for men;
• has a slight anti-inflammatory effect on the muscles.

The benefits of BCAAs for men are especially pronounced, but women who want to lose weight also use amino acids. excess weight. Sports supplements allow you to purposefully burn fat without sacrificing mass and maintain an adequate supply of energy in the body.

Attention! The main benefit of BCAA supplements is that the necessary substances enter the body in their pure form. Their properties are absorbed almost instantly, and therefore positive effect from reception it is shown at once.

Dosage and rules for taking BCAAs

In order for the properties of amino acids to bring maximum benefit, you must follow the instructions for use of BCA and follow the traditional supplementation schedule.

The daily norm of amino acids for a healthy person is up to 35 g of BCA, subject to a complete balanced diet. As for the timing, BCA should be taken several times a day.

1. To prevent harm from weight loss, it is necessary to consume healthy supplements immediately before and during training. BCAAs are also needed after a workout - this will fill the body with energy and prevent the destruction of muscle fibers. A single dose should be approximately 8 g. It is also necessary to consume BCA in the morning, and in conditions of especially intense loads in the evening, shortly before bedtime.
2. On days when training is not expected, you can limit yourself to the morning intake and consume another serving of amino acids during the day to protect the muscles from breakdown. A single dosage is also about 8 g of amino acids.

In general, on days of serious physical exertion, it is recommended to take the amino acid complex up to 6 times a day. On weekends, it is enough to take BCA twice a day to maintain existing results.

How to take BCA capsules

BCA amino acids in capsule form are the most popular because they are the most convenient to take. But capsules also have certain disadvantages. In particular, they are more slowly absorbed by the body.

• To beneficial features amino acids entered the blood faster, capsules are recommended to drink big amount water.
• A single dosage depends on the amount of valuable substance in 1 capsule - the body should receive about 8 g of amino acids per dose.
• It is necessary to consume BCAA capsules in the morning, directly during training and shortly before going to bed.

The total amount of BCA per day should be about 35 g.

How to take BCA powder

Amino acids in powder form are absorbed by the body faster, although they are not as convenient to use as capsules. In order to dilute a healthy mixture, you need a spoon and a glass of water. But it is easier to calculate the correct dosage of the powder - the volume of a standard teaspoon is about 5 g, respectively, you need to take 1.5 teaspoons of the powder at a time.

The total amount of BCAA powder per day should also be about 35 g. As in the case of capsules, take BCAA during training, after it, in the morning and before bed. Since amino acids in this form of release enter the bloodstream very quickly, you can dilute and drink the powder just a couple of minutes before the start of classes.

Contraindications and side effects of BCAAs

With a careful study of BCAA sports supplements, their benefits become obvious. But the question remains whether the properties of amino acids can be harmful to health.

The benefits and harms of BCAAs, according to doctors, depend on the quality of the supplements and compliance with the rules of use. Most experts in the field of sports nutrition believe that BCAs themselves cannot bring harm. This is logical, since the supplement contains only essential amino acids, one way or another necessary for the functioning of any organism.

However, with careless acquisition or use of BCAAs, they still bring a negative effect.

1. Amino acids should not be consumed on an empty stomach. Taking BCA increases appetite, but since no food enters the stomach after amino acids, the production of gastric juice occurs in vain. At first, this can lead to heartburn, nausea and diarrhea, and with a regular repetition of the situation - to gastritis and stomach ulcers.
2. For the same reason, BCAAs are not recommended for chronic pancreatitis, gastritis, ulcers, severe liver and kidney diseases. Beneficial supplements enhance secretion internal organs, create a certain extra load and can provoke exacerbations, which will be harmful.

Advice! When buying BCA, it is necessary to ensure that the composition of the additives is natural, without unnecessary impurities, dyes, flavor enhancers that can cause an allergic reaction.

What foods contain BCA

BCAAs cannot be produced by the body on their own, but they can be obtained not only from sports supplements. Useful isoleucine, valine and leucine are found in common foods, namely:

• in chicken fillet;
• in salmon;
• in lean beef;
• in chicken eggs;
• in peanuts.

However, the intake of a sports supplement remains preferable for the reason that the amounts of amino acids in these products are very small. For example, in 150 g of chicken fillet there are only about 6 g of amino acids to get daily allowance substances, you will have to boil fresh meat several times a day.

Important! Through the use of ordinary products, you can get only the necessary minimum of BCA acids, which is enough for the normal functioning of the body.

To gain muscle mass or lose weight, the BCAA supply in the blood must be increased.

Which is better: protein or BCAAs

Along with BCA supplements, protein mixtures, or protein shakes, are popular. It is believed that their properties and benefits are similar to those of BCAAs. Protein is also responsible for weight gain and fat burning processes.

• More than 20 amino acids are present in protein mixtures. Thus, more nutrients enter the body along with protein. But at the same time, protein whey is absorbed more slowly - the process takes at least 40 minutes.
• BCA supplements contain only 3 essential amino acids in their purest form. Despite the fact that the composition of the supplements is a little poorer, the effect of BCAA comes almost instantly - you can drink the remedy in powder or capsules right during your workout, and this will be beneficial.

If it is necessary to support the energy of the body directly during physical activity, best effect will give BCAA. Protein will be more useful if you need to deliver an expanded complex of valuable substances to the body.

How to distinguish a fake BCAA

The benefits and harms of BCAA amino acids depend on the naturalness of the supplements. Unfortunately, there are many counterfeit BCAs on the sports nutrition market. In order not to stumble upon a fake, first of all it is necessary to purchase products from trusted brands - and read the composition of the complex before purchasing.

However, the quality of BCA can also be assessed directly during the first appointment.

1. Fake BCAs have a bitter taste, they should not be consumed, the properties can be harmful and cause poisoning.
2. Fake BCAAs in powder form, when diluted in water, form a film on the surface of the liquid, normally it should not be.
3. Small crystals of fake additives dissolve poorly, sediment remains at the bottom of the glass.

The presence of flavors and other impurities in the composition may indicate the unnaturalness of additives. Most often, with their help, the manufacturer tries to hide the low-quality properties of the product.

Conclusion

The benefits and harms of BCA are a matter of the quality of sports supplements and their proper use. Real BCAA amino acids will not harm the body, but will increase strength and endurance, and also contribute to weight loss.