The abbreviation BCAA stands for Branched Chain Amino Acids, which means amino acids with branched side chains. In other words, these are vitamins that are indispensable for the body, which it cannot synthesize alone. Amino acids BCAA provoke an increase in muscle mass. 20 different substances contribute to this process in the human body, but the main burden lies with only three:
They are fully contained in the BCAA, which allows you to get the required number of elements for muscle growth.
The top workout blog is recommended for those who are intensely and regularly involved in sports, and also sets a goal to gain muscle mass. Drink “BCAA” should be in accordance with the instructions — from 2 to 5 times a day, depending on individual needs.
Before using any food additives or medications, you should consult your doctor and take tests to make sure that these medications are necessary for your body.
The role of BCAA in the body
Amino acids BCAAs increase muscle mass and trigger fat burning. In addition, the effect of BCAA extends to other systems and organs of the human body:
- amino acids strengthen the cardiovascular system;
- restore energy and strength reserves;
- synthesize muscle protein, preventing the production of cortisol;
- help increase productivity by affecting the brain and neural system;
- bring the work of internal organs to normal;
- are a source of glutamine synthesis.
Amino acids are indispensable for the human body, but it is not able to independently synthesize some of them. The use of BCAAs helps to obtain the necessary nutrients from the outside, which affects the overall health and results of classes. It’s easy to understand why BCAAs are needed — they make the training as effective as possible and restore the body after it. You can learn more about BCAA from the video:
The composition of the additive
Additives have not only restorative, but also preventive properties. Due to the fact that they are made from animal proteins and crops, they are safe when used properly and have a cumulative effect. The composition includes amino acids of three forms:
- Leucine. Keeps the glucose level normal, provokes an enhanced metabolism, affecting growth hormone.
- Isoleucine. Gives the body strength and energy. Helps heal microtrauma after intense exertion.
- Valin. It interferes with the breakdown of protein, accelerates healing.
BCAAs are for those who want to build muscle. If you play sports to maintain health or tone the body, you do not need to use additional supplements. The description of the drug indicates that BCAAs are drugs from the sports nutrition category, they are designed to provide the body with elements that it is not able to get from food in sufficient quantities. If you are not determined to play sports intensively, you can get all the necessary elements from proper nutrition.
For weight loss and fat burning
BCAA amino acids have fat-burning properties, which helps to reduce the percentage of fat in the body. However, the supplement does not directly affect weight loss, and in order to have a complex effect, it is important to consider several rules:
- Be sure to accompany the administration of drugs with increased loads.
- When choosing a supplement, pay attention to the ratio of leucine, since it is he who has a fat-burning effect, and other branched chain amino acids. The optimal ratio is 2-1-1 and above.
- For weight loss, you should choose a dosage of 4-8 grams.
BCAA helps reduce body fat, thanks to the properties of leucine. However, this is not the main task of the complex, so you should not take it solely for the purpose of weight loss.
For building muscle
Those who want to increase muscle mass and give it a bump should pay attention to BCAAs. Athletes who devote a lot of time to workouts expect to increase muscle tissue, which can be achieved by consuming large amounts of protein.
But to achieve outstanding reliefs you need to eat a huge amount of protein products, which is sometimes irrational. It is for this that there is a complex of sports supplements — it allows you to get the daily norm of trace elements quickly, in the form of powder or tablets.
To build muscle tissue, the following BCAA is recommended:
- about 4-8 grams at a time (daily rate is 20 grams, depending on the individual parameters of the body);
- to prevent catabolism, it is recommended to take the drug in the morning after sleep;
- should be divided reception by 3-5 times.
The supplement can be consumed even between meals and training to saturate the muscles with the necessary substances and create a cumulative effect.
BCAA in bodybuilding has been popular for a long time. It is known that the supplement enhances immunity by regenerating tissues and microtraumas in the body. This is especially useful after increased physical exertion, as the muscles of athletes need rest and recovery. BCAA intake is distinguished by such useful properties:
- providing the body with the necessary trace elements for proper functioning;
- preventing further loss of muscle mass;
- beneficial effect on the upper respiratory tract, reducing the risk of diseases associated with them.
Some studies have shown that using these amino acids in a dosage of 6 grams can prevent infection with certain viral infections. Thus, the supplement is able to strengthen the immune system and increase the stress resistance of the body.
For glucose release
It is important to have the strength to achieve success and results in sports. During enhanced training, the human body requires large amounts of energy. For its presence in the body are responsible:
- fatty acid;
As soon as the body “feels” that glucose is not enough — it begins to take energy from muscle glycogen, lowering the level of amino acids in the body. All this contributes to the destruction of muscle tissue. The intake of BCAAs provides the body with strength for further enhanced physical activity. Thanks to the amino acids contained, the athlete’s body receives an alternative source of energy and does not need to use catabolism processes that are detrimental to muscle mass.
Glutamine synthesis source
L-glutamine is considered an essential element for athletes. It synthesizes protein in the muscles, inhibits catabolism, increases the percentage of glycogen and maintains a balance of nitrogen in the body. In general, glutamine is needed to maintain body tone during intense training.
The element is contained in such products:
- the beans.
In addition, L-glutamine is present in valine and isoleucine, the drugs that make up the BCAA complex.
To achieve results and health benefits, it is important to consider the specifics of BCAA intake. The optimal dosage is 4-8 grams of BCAA at a time. Adhering to this amount, you will avoid the occurrence of side effects and get the full effect of the drug.
The mechanism of action of amino acids on the body
The main effect of branched chain amino acids is to provide the body with additional energy and strength. It is known that during physical exertion, the concentration of BCAAs in the body decreases, and it begins to take energy from muscle glycogen. This, in turn, destroys muscle protein.
The work of the BCAA is to provide the athlete’s body with an alternative source of strength in order to avoid muscle depletion. In addition, branched chain amino acids are capable of:
- accelerate protein synthesis;
- reduce the level of body fat in the body;
- increase the productivity of the body;
- favorably affect the work of the lungs, cardiovascular system and brain;
- suppress appetite.
Consumption and dosage of BCAA
BCAA should be taken, like any sportpit, depending on how they are presented:
- Capsules Branched chain amino acids in capsule form are taken from one to three times a day. Two capsules should be swallowed with plenty of water or warm milk.
- Tablets. In this case, “BCAA” is taken in an amount of from 3 to 5 tablets before classes and from 4 to 6 after them.
- Liquid form. Typically, such a sportpit is presented in the form of an edible gel. In this case, it is enough to consume 40 ml from 3 to 5 times a day. This form of amino acids is absorbed and gives the effect faster than the rest.
- Powder. BCAAs in this form are taken by diluting with water, milk, or adding an agent to protein shakes. An extensive line of amino acids in powders is presented on the market, you can choose a product with aroma and taste at your discretion.
The method of their application is similar to any other sports pit — the product can be mixed with food or drinks and taken before and during training.
Rules for taking amino acids
There is no age limit on sports supplements. However, adolescents should necessarily be tested and examined by a doctor in connection with incompletely formed body systems.
There are rules for the frequency of BCAA intake:
- in the morning, immediately after sleep;
- on training days — before, during and after training;
- on rest days — with each meal;
- before bedtime.
Masters of sports argue that taking fasting amino acids negatively affects the health of the trainee, despite the widespread belief that it is effective. The correct use of BCAAs implies the correct ratio of leucine, isoleucine and valine — each company produces its own proportions, and it is extremely important to choose the product you need.
On training days
Taking BCAA before or during a workout helps to achieve high results by increasing the stamina of the body, obtaining an alternative source of energy and nourishing muscle mass. It is necessary to take into account a number of BCAA intake rules during training:
- Amino acids are recommended to be taken evenly throughout the workout, every 15-20 minutes.
- BCAAs need to be taken half an hour before the start of the workout so that the trace elements can be absorbed by the body and begin to act.
- It is extremely important to consider the form of release and the content of substances in one serving, so pay attention to the composition and dosage of the products of a particular manufacturer before buying.
- Different types of products have different degrees of digestibility. For example, amino acids in the form of capsules or gel will have an effect faster than tablets, so the additional intake of BCAAs may not always be appropriate.
These amino acids are especially effective during strength training. They act on the muscles, regenerating them and providing food for growth. In the field of cardio, they are no less effective: during cardio-training, BCAAs have a fat-burning effect, give strength and rid the body of microtraumas.
BCAAs are also drunk with the goal of recovering from training — their regenerative properties can tone the muscles and body, reducing pain or stress.
Reception on rest days
There is a myth that sports nutrition should be taken only in combination with physical activity, but this is not so. On non-training days, taking BCAAs is also important.
Take amino acids on rest days for the following reasons:
- The human body works at any time of the day. In order to isolate protein from consumed food, it also needs energy. Therefore, sports supplements will come in handy even on days off from classes.
- In the morning, BCAA intake prevents catabolic processes, since the body that is not awakened after sleep is especially vulnerable. It is best to take the remedy after sleep during a light snack.
To ensure the effect, it is not necessary to take amino acids on the day of rest in full. Drinking “BCAA” on an untrained day is possible by taking half a serving. This will help ensure continuous muscle growth and prevent the occurrence of unwanted processes for this.
Like any sports nutrition, BCAAs are taken in portions. The optimal dosage is 4-8 grams. The daily rate of amino acids is 20 grams.
The portion is calculated individually for each athlete, based on his health indicators and the following factors:
- test results;
- body weight
- desired results;
- individual features.
BCAA should also be used on the basis of sports activity — the more you train, the more BCAAs you need to take. Amino acids are recommended to be included in the sports diet during the drying period for a quality study of the muscle relief.
For a pronounced effect, the athlete should choose the right sports nutrition. There are several forms of BCAA release, each of which has its own advantages and features:
- Tablets (e.g. BCAA 6400 from Scitec Nutrition). BCAAs in the form of tablets are not considered the most reliable option, since there is a risk of low-quality impurities in the composition. Amino acids in this form are a compressed protein, so it is difficult to determine the exact amount of active ingredient in them. Their benefits include a lasting effect due to the smooth release of the substance — thanks to this, you can take BCAA tablets at bedtime and avoid night catabolism.
- Capsules (BCAA PRO from Universal Nutrition). The structure of the capsules is similar to tablets. Its shell is made of easily soluble intestinal material, so the additive will begin to act 15-20 minutes after use. Correctly drink the capsule — half an hour before exercise. The number of servings taken depends on the weight of the athlete (based on 36 mg of BCAA per 1 gram of weight).
- Gels (BCAA GT + by Extrifit). Such amino acids are convenient to use due to their rapid effectiveness — the supplement begins to enter the body as soon as it enters the oral cavity. Its only minus is the high cost.
- Powders. This is the most affordable option, which is suitable for beginner athletes. BCAAs in powder form are easy to purchase at any sports store. Amino acid cocktail is easy to make with your own hands — just mix the powder with water, hot milk or a protein shake.
You can choose the form of release of amino acids based on your preferences. Today on the market are thousands of options for every taste.
The BCAA amino acid complex is safe for health, as it is a biological nutritional supplement. Restrictions on age and other obvious contraindications to its reception do not exist. However, it is important to consider some nuances:
- the use of BCAAs on an empty stomach can cause gastrointestinal problems;
- with a systematic overdose of the supplement, an athlete may have liver problems.
Also, the theoretical side effect of this remedy can be called its effect. Amino acids provide the body with energy, spending which, a person can overwork, which negatively affects the state of the body. When overloaded, you may experience:
- microtrauma and microcracks;
- muscle tissue tear;
- joint damage.
Observing the rules for taking sports supplements, you minimize the risk of side effects and get the desired result.
BCAAs in food
You can consume the required amount of amino acids at home. To do this, remember that BCAA is found in foods. If you are not involved in sports professionally or are not focused on intensive muscle growth, you can get amino acids from food without additional funds.
For athletes, it is best to combine foods that are high in BCAAs and protein. Thus, your body will receive a daily rate of “BCA” from your usual diet.
The best proportion of BCAAs in these products:
- lean meat;
- animal products;
BCAA content in products
|A hen||170 gr||6.6 gr||36 gr||1.9 g||2.9 gr||1.8 gr|
|Beef (minced meat)||170 gr||6.2 gr||36 gr||1.8 gr||2,8 gr||1,6 gr|
|Beef (steak)||170 gr||6.2 gr||36 gr||1.8 gr||2,8 gr||1,6 gr|
|Turkey||170 gr||5.2 gr||40 gr||1.3 gr||2,8 gr||1,1 gr|
|Salmon||170 gr||5.9 g||34 gr||1.7 gr||2.7 gr||1,5 gr|
|Tuna||170 gr||5,6 gr||33 gr||1,6 gr||2,5 gr||1,5 gr|
|Tilapia||170 gr||5.9 g||34 gr||1,6 gr||2.7 gr||1,6 gr|
|Egg||1 PC||1.3 gr||6.3 gr||0.4 gr||0.54 gr||0.3 gr|
|Peanut||170 gr||6.8 gr||12 gr||2 gr||3.1 gr||1.7 gr|
BCAA sports nutrition has no obvious contraindications due to its natural composition. However, it is not recommended to take supplements for pregnant and lactating women, as well as people with the following diseases:
- problems with the gastrointestinal tract;
- heart ailments or frequent pressure drops;
- oncological diseases;
- problems with the endocrine system;
- acute stage of gastritis.
In the case of colds, amino acids can enhance immunity and tone the body. Do not drink them as a medicine, BCAAs can only partially relieve the athlete of the symptoms of a cold if he decides to practice during the illness.
The acronym BCAA stands for Branched Chain Amino Acids. Medical professionals agree that, due to their natural origin, “BTsashki” and amino acids in general do not have a detrimental effect on the human body. Despite the fact that they enter it from the outside, and are not produced naturally, no significant side effects from taking dietary supplements were found.
The opinion of the doctor about this issue.
It is extremely important to take any supplements responsibly, since if you overdose or use them not according to the instructions, the athlete risks finding the following ailments:
- stones in the kidneys;
- renal failure;
- liver problems
- feeling unwell (nausea, weakness, fever).
In some cases, the complex of these sports supplements can help the body eliminate individual symptoms, playing the role of an immunity enhancer during and after training. If you drink BCAA according to the instructions and individual characteristics, the supplement will bring benefits and the desired result.