Amino acids BCAA: harm and side effects. BCAA - how to take, the right dosage and time

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 strength training is 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 amino acids are also used by women who want to lose 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, therefore, the positive effect of the reception is manifested immediately.

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 adhere to 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.

• In order for the beneficial properties of amino acids to enter the blood faster, it is recommended to drink the capsules with plenty of 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. Useful additives enhance the secretion of 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, in order to get the daily norm of 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 you need to support the energy of the body directly during physical activity, BCAAs will give the best effect. 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.

Hey! Recently, questions have become more frequent in the mail and in VK, like: “Nikitos! What is BCAA for? Worth taking or not? Can you lose weight without them? Today I am telling and revealing the topic in all details, otherwise there is too much conflicting information divorced.

First, let's figure out what BCAAs are and what they are for.

What is BCAA for?

BCAA (from the English. Branched-chain amino acids - “branched chain amino acids”) is an indispensable material for building new muscle structures, and it is these amino acids that make up 35% of all amino acids in muscles.

There have been many studies (which we will touch on below) that have proven the following effects when taking BCAAs by bodybuilders:

• Prevent catabolism (destruction of muscle structures);
• Promote growth;
• Reduce the percentage of fat in the body;
• Increase strength indicators;
• They increase the overall effectiveness of taking other sports nutrition by 30-40%;

For the body, their role is also very important:

• Substrate (initial product) for protein synthesis of muscle structures;
• Substrate for energy production;
• These amino acids are precursors (precursors) for the synthesis of other amino acids (alanine and glutamine, in particular);
• Metabolic modulators (drugs that have a beneficial effect on the metabolism of cells that have undergone a strong decrease in the amount of oxygen or hypoxia, as well as ischemia)
• Stimulation of insulin production;
• Acceleration of fat burning (due to the conversion of the peptide hormone leptin in adipocytes);

From this it is concluded that BCAAs are useful in any period of training! Both when gaining muscle mass, and when burning fat.

BCAA composition

BCAA is a complex of three amino acids:

1. Leucine.
2. Isoleucine.
3. Valin.

If you look at the configuration of these amino acids, you can clearly see that it is branched:

As we remember, our body is a combination of 20 amino acids, 12 of which the body is able to synthesize on its own (children have only 10), and we must receive eight from food.

Of these eight essential amino acids, three are branched chain amino acids (BCAAs).

The most important of these amino acids is LEUCINE! Why leucine? Because, exercise accelerates the oxidation of BCAAs! Our body does this to maintain energy balance (homeostasis) by converting it to glucose (the most readily available source of energy).

Studies show that during and after exercise, athletes have a decrease in the concentration of BCAAs in the muscles (ESPECIALLY LEUCINE!)! This leads to the fact that metabolic processes are launched, which are aimed at returning the previous concentration of BCAAs!

Due to this, muscle proteins begin to break down, because. they are the main sources for replenishing the BCAA amino acid pool.

Scientists have recently paid special attention to the role of leucine as a source of ATP (the main energy substrate of the body), because the oxidation of leucine in muscles gives more ATP molecules than the same amount of glucose.

If we take into account the fact that the oxidation of leucine and glucose goes in different ways, then the athlete receives two powerful sources of ATP at once. Therefore, the recovery of forces goes many times faster.

Why you need to drink BCA (BCAA). Research

As promised, I will give you interesting conclusions from the studies of foreign scientists that I have studied.

There is a huge amount of research on BCAA amino acids. This is one of the few supplements that has a very large evidence base, and the high effectiveness of which is confirmed by REAL studies, and not marketing tricks and fabrications, as is the case in the vast majority of cases.

At all. It amuses me a lot when some “experts” on the Internet argue from the point of view: “I, damnit, drank BCA for a month, I didn’t notice any changes! Look, they don't work!" It is very funny to listen to this when there are studies of many reputable scientists.

As I said, the most important amino acid in terms of bodybuilding is LEUCINE! Not only from the point of view of BCAA, as an energy substrate.

Here's what A. Mero's study, Leucine Supplementation and Intense Training, has to say about it.

Quote from the study:

“When BCAAs (76% leucine) were added to daily protein intake, there was an increase in lean muscle mass and strength performance in athletes, as well as a decrease in muscle breakdown with a decrease in body fat”

As we can see, this study confirms a number of the effects listed above from taking BCAAs.

In confirmation of the fact that it is BCAAs that affect the acceleration of muscle protein synthesis (muscles recover and grow faster), another interesting study by Elisabeth Borheim was conducted.

Quote from the study:

“Essential amino acids accelerate the synthesis of muscle protein (protein), but, as the experiment showed, the introduction of non-essential amino acids for these purposes is not necessary. The stronger the dose of BCAAs administered, the greater the anabolic response was obtained.

It becomes clear that it is the intake of BCAAs that contributes to a significant acceleration of muscle recovery after training.

An interesting study was conducted by Yoshiharu Shimomura.

Quote from the study:

“The data confirm that fatty acids may be one of the regulators of BCAA metabolism, and that during exercise the body has a higher requirement for these amino acids. Supplementation with BCAAs before and after exercise has been shown to reduce muscle breakdown and increase muscle protein synthesis.”

It can be seen that taking BCAAs in the period before and after training is fully justified.

I recently came across another interesting study by Jim Stoppani.

Quote from the conclusion:

“BCAA supplementation for eight weeks of weight training led to a decrease in body fat percentage, an increase in lean muscle mass, an increase in strength in the bench press and squat.”

All of the above studies speak for themselves. But for now, wait to run to the store for these amino acids in colorful jars. We have to consider a number of other interesting points.

BCAA for weight loss

BCAAs do not work like fat burners (yohimbine, clenbuterol, ECA, for example), which stimulate certain groups of receptors to accelerate further lipolysis (fat breakdown) and fat burning.

BCAAs work in a slightly different way. They stimulate the production of the hormone leptin., a very important hormone in terms of weight loss.

Leptin is a very complex hormone that regulates many processes, namely:

1. BODY WEIGHT.
2. APPETITE.
3. CONSUMPTION AND DEPOSIT OF FAT.

If we simply describe the mechanism of action of this hormone during weight loss, then it will look like this:

THE HIGHER THE AMOUNT OF FAT IN THE BODY, THE HIGHER THE SECRETION OF LEPTIN.

When you start dieting to lose weight, leptin secretion also starts to decline. This entails an increase in appetite and a slowdown in metabolism (the body does this to conserve fat stores).

That is why it may turn out that an athlete greatly reduces the calorie content of the diet, increases physical activity, and the weight stands still. The body tries to maintain homeostasis (balance). And in order to move this dead point, you have to cut and control your diet even more.

BCAAs help INCREASE LEPTIN SECRETION to move the weight loss process off the ground. These amino acids, as it were, deceive the body, forcing it to think that high-calorie food has arrived, to which, in turn, the body responds with the secretion of leptin. Thereafter:

• Appetite is normalized;
• Calorie consumption due to fat burning increases;
• Metabolism (metabolism) increases;
• Muscle catabolism (destruction) is reduced;

This is how BCAAs work in terms of fat burning.

How to take BCA (BCAA)

First of all, I want to make a reservation, now I'm talking about the additional intake of BCAA in the form of SUPPLEMENTS to the main diet, provided that you get enough protein during the day.

Almost every protein contains these amino acids. Therefore, it would be foolish not to take this into account.

Best time to take BCAA:

• IN THE MORNING.
• Before training.
• DURING exercise.
• After workout.

The body needs BCAAs during and after training, when these amino acids are most active.

But how to take BCAAs, for example, during a workout? It follows that there are various forms of release of these amino acids on sale:

1. Capsules (rather quickly absorbed, without a pronounced taste).
2. Tablets (bitter in taste, absorption rate is slightly lower than that of capsules).
3. Powder (slightly bitter in taste, fast absorption rate).
4. Liquid form (the least common, and the most expensive form of BCAA, I think it makes no sense to overpay).

The most rational, in my opinion, is to take 5-15 grams of BCAAs 30-40 minutes before training (possible in capsules or tablets), then dilute 5-15 grams of BCAAs (powder) in water and drink slowly during training. And after training, drink another 5-15 g of BCAAs (possible in capsules or tablets).

It will be even better if you drink BCAAs along with protein after your workout.

How to take BCA for weight loss?

Most professional trainers and sports physiologists agree that the optimal single dose of BCAAs should be 4-10 grams (33 mg per kg of body weight), both when losing weight and when gaining muscle mass. It is usually taken 1-3 times a day.

Smaller doses of BCAAs are also effective, but may not fully cover the needs of the body.

Many BCAA manufacturers deceive their customers and produce BCAAs in small dosages for the same amount (I must say, not a small one). So pay attention to the dosage of BCAAs on the package.

At all, BCAAs are quite expensive protein per gram.. Therefore, during the mass-gaining cycle, I don’t see much point in taking this sports supplement at all, because. BCAA needs can be completely covered by regular food.

On "drying" the matter is different, you can easily not gain the required amount of BCAAs with limited calories, so this can slow down the fat burning process, due to a decrease in the secretion of LEPTIN. Reception of BCAA is most preferable precisely on the “drying”.

Will taking BCAA supplements improve mass gain?

Probably yes. A little, but it will improve. You may not even notice if your daily diet is rich enough in animal proteins. As I said above, there is not much point in spending money on BCAAs during mass gain (with a sufficient amount of animal protein intake, of course).

About the ratio of BCAA amino acids

If you are still going to buy this supplement, then you will come across a mysterious inscription (proportion) of BCAA, for example: 2:1:1 or 8:1:1.

As you understand, LEUCIN is taken for 2 or 8! This ratio shows what content of leucine in relation to the other two amino acids (L-Valine and L-Isoleucine) is in the supplement.

It would seem that since leucine is the king among amino acids, then it is necessary to take proportions of 8:1:1 or even 16:1:1, but do not rush, friends.

Baylor University studies showed that pure leucine increased protein synthesis in the body quite high compared to placebo, but BCAAs (all three amino acids) increased it EVEN MORE! Therefore, the most rational ratio is 2:1:1 (in extreme cases, 4:1:1).

It has been proven that VALINE relieves fatigue during training, and ISOLEUCINE, as a result of Japanese studies, showed an excellent fat-burning effect (during a high-calorie diet, mice eating isoleucine gained less fat).

How to take creatine with BCAAs

It surprises me, to be honest, what confuses people to take BCAAs with creatine. I personally do not see any barriers to this.

By the way, I have already described in detail in one of my articles about.

From there, we can conclude that the best time to take creatine is:

• IN THE MORNING, a teaspoon of creatine in a glass of sweet juice 500 ml on an empty stomach.
• Or AFTER WORKOUT, also with sweet juice.

In my opinion, it is more convenient in the morning. I got up, diluted creatine in juice, drank it, and that's it, I forgot.

BCAAs and CREATINE go great together. BCAAs can be thrown straight into juice, along with creatine. Or drink 5-10 minutes later, there is not much difference.

The only obstacle, it seems to me, is that I advise you to use BCAAs exactly “drying” (and even then it’s not necessary, because it’s a little expensive), and when drying, 500 ml of sweet juice can become an obstacle to fat burning, because. quite high raises the level of insulin, which stops lipolysis and fat oxidation.

But for many, especially ectomorphs (thin by nature), this is not a barrier at all, so drink to your health.

There is nothing more to say on this issue, Creatine and BCAAs go well together, don’t be afraid to drink. And in general, BCAA goes well with ANY KIND OF SPORTS NUTRITION!

What are the best BCAAs to choose

You need to rely on the following factors:

• Composition + Amino acid ratio (I mentioned the ratio above);
• Form (as you prefer, powder or capsules with tablets);
• Price (Sometimes the price is too high, it’s simply unrealistic, but you shouldn’t take suspiciously cheap ones either);
• Firm (last but not least, the brand is important, but it plays a far from key role);

How to determine that BCAA quality

Here are the following factors:

• If BCAAs are pure, they form a small film on the water and do not completely dissolve when stirred.
• BCAAs taste slightly bitter.
• What is on the label and actually should match.
• Packaging must be of high quality and sealed according to factory standards.
• Check the expiration date.

Products containing BCAAs

There is nothing easier than throwing in a few BCAA capsules and drinking water or diluting the powder in water, but a person cannot constantly eat the same supplements, so you need to take care of getting BCAAs from food (although I must say that this is not at all difficult).

Here are the foods containing the most BCAAs:

• Chicken fillet, ground beef, salmon, tuna, beef steak, tilapia = 6g BCAAs per 150g.
• Turkey = 5g BCAAs per 150g
• One chicken egg = 1 g of BCAAs.

As you understand, it is not so difficult to get enough BCAAs, but the lack can be obtained from supplements.

conclusions

I would like to summarize all of the above, so that you have a complete picture on this issue.

Do I drink BCAAs? I must say that at the moment, yes. But this is not a panacea for weight loss or weight gain. With them, losing weight is a little "more fun."

But in general. I have two cans of BCAAs gathering dust, one with powder, the second with capsules (pretty cool jar from Universal Nutrition, presented for my birthday).

By the way, here is a link to Universal Nutrition: Beef Amino 100% at the LOWEST PRICE. I really liked them. Large capsules, high content of essential amino acids. Karoch, until he chose them.

I drink a little, when I don’t forget or when there is no opportunity to eat fully, then BCAA + protein is the most.

Work out with iron, eat right, sleep well, drink sports supplements if necessary, and you will be happy, friends.

It is interesting to know your opinion about BCAA. Have you ever used them? How does it work for you?

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

Content:

Can these amino acids harm the body. Why should they be accepted, what role do they play.

Today, more and more professional athletes supplement their standard diet with special sports nutrition to achieve high results in sports. How else? Increased physical activity leads to a deficiency of those substances, which until recently were in abundance. For example, the same amino acids are the building blocks for the muscle fibers of your body. With their shortage, it is useless to talk about an increase in muscle mass and an increase in strength.

So, very popular sports supplements are bcaa amino acids, which include the three most prominent representatives - leucine, valine and isoleucine. The peculiarity of amino acids is their deficiency, because our body does not produce them. Only proper nutrition and sports supplements can provide the muscles with all the necessary “building” elements. But the logical question is how harmful they are. Can athletes add bcaa amino acids to their diet?

Advantages

If the correct dosage is observed, the complex of essential amino acids cannot be harmful. Moreover, it performs a number of important functions:

• firstly, the body receives high-quality nutrition for the formation of new muscle fibers and general health promotion;
• secondly, bcaa amino acids trigger anabolism processes;
• thirdly, plus amino acids - stopping catabolism even after active training sessions. The body gets everything it needs to stop the breakdown of its own fibers in case of protein deficiency;
• fourthly, sports training, proper nutrition and bcaa amino acids allow you to burn subcutaneous fat much faster and achieve the desired results;
• fifthly, sports nutrition is absorbed within 15-20 minutes after intake, which allows us to talk about the maximum effectiveness of the training process;
• sixth, with proper intake and the absence of special contraindications, amino acids do not harm. Moreover, the body of any person (especially an athlete) is in dire need of them.

Reception features

We have already said that the main thing is to take sports supplements correctly. Today, the release of bcaa complexes is carried out in powder form, in liquid form or in capsules. At the same time, the action of amino acids in powder and capsules is almost the same. As for the liquid form, the body absorbs it best. As a result, you can count on a greater effect from classes. Moreover, in the case of the correct dosage, harm is excluded when choosing any of the forms.

So, it is best to take this food during a workout or immediately after it. At this time, the body needs amino acids the most. You can drink the supplement in any of the forms listed above. The only difference is that the supplement in liquid form reaches its goal much faster.

These are the admission rules. First, you need to take three pieces - before and after going to the gym. Secondly, bcaa amino acids are needed throughout the day - it is advisable to drink three capsules during the morning and evening meals. Thirdly, in the case of aerobic training, you can drink three more pieces - before and after class. Do not worry, even such activity in taking amino acids is not harmful.

The main rule is not to take sports nutrition on an empty stomach. Of course, you will not harm the body, but taking the drug will be absolutely useless. On the other hand, overeating is already harmful. The ideal option is to eat some boiled chicken and salad, washed down with a portion of amino acids.

Purpose

Amino acids are not capable of causing harm if you drink them in the recommended dosage and with active bodybuilding. And how can a diet that has an exclusively natural basis be harmful? In fact, after splitting the same meat, milk or eggs, the same essential amino acids are obtained. Only in this case the body is forced to spend much more energy on digestion.

All three amino acids that are in the composition of a sports supplement (leucine, isoleucine and valine) are very useful. They provide the growth of muscle fibers, rapid recovery of the body, the supply of the required amount of energy, increased strength and endurance. And if for beginners the question of whether amino acids are harmful is still relevant, then professional athletes are sure of the stupidity of such statements. How can the elements that the body needs be harmful?

Taking a bcaa complex is necessary when gaining muscle mass and losing excess fat (drying). These supplements "protect" the protein in the muscle fibers when the body does not get enough carbohydrates. In addition, the complex of amino acids is able to get rid of apathy during training, giving the necessary energy and strength for training.

Another function of the supplement can be called the stimulation of the activity of the three main hormones of the bodybuilder - insulin, growth hormone and testosterone. As a result, the result is in the form of a beautiful relief and the improvement of the results comes much faster.

conclusions

The harm of amino acids is a myth that is not supported by the real successes of current bodybuilders. At observance of a dosage and the correct reception it is not harmful to drink this additive. Moreover, it is necessary for an athlete to achieve their goals and form an ideal body. Good luck.

Athletes often include in their diet specialized supplements and drugs that cover the deficiency of essential substances. BCA sports nutrition is often used to replenish the level of amino acids. Harm and benefit, possible side effects, dosages and rules of administration are the points that need to be studied before the start of the course. Every day the demand for such supplements is growing, which is why fakes are increasingly coming across. There are several signs that will help establish the authenticity of the composition.

Description and purpose

Muscles, walls of internal organs, skin and its derivatives are protein structures that need an uninterrupted supply of building material. Without it, the tissues will gradually break down, provoking the aging of the body and its rapid wear. The human body is capable of producing such material on its own using amino acids. The vast majority of them are produced by the body itself, the rest must come from food.

If a person is seriously involved in sports, he is forced to eat in an enhanced mode, otherwise the muscle fibers will starve. It happens that a diet enriched with proteins is not enough, in which case various supplements are used. Today, one of the most common products is the BCA complex.

BCA sports nutrition (BCAA) consists of three essential amino acids. Valine, leucine and isoleucine are those substances that the body is not able to assemble on its own, using chemical compounds from food as “ingredients”. The components not only interact perfectly, complementing each other, but can also be used by the body to synthesize other necessary components.

Benefits and rules of admission

BCA is usually taken before a workout, this is done in order to:

1. Relieve muscle fatigue.
2. Stimulate performance and endurance by improving the quality of training and increasing its duration.
3. Prevent the destruction of muscle tissue.

Interesting fact
Contrary to popular belief, high-quality sports nutrition, including BCA, does not adversely affect the functioning of blood vessels and does not cause impotence, since they do not contain hormones. Practice shows that athletes who use such complexes correctly, on the contrary, support their body, protecting it from such consequences.

BCA can also be taken after exercise. This will lower the level of cortisol, which regulates carbohydrate metabolism. Such an impact will be an impetus for the synthesis of other essential amino acids and the burning of subcutaneous fat.

Dosages of BCA sports nutrition depend on gender, weight, lifestyle and body condition:

• For a man of average height and weight, leading a not too active lifestyle, 6 g of the product per day is enough.
• With active sports, the baseline should be increased at least 2 times.
• If physical activity is needed to form a beautiful body relief due to a set of muscle mass, the daily requirement will increase even more.

Contraindications and side effects

A few years ago, the benefits and harms of the amino acid complex were actively discussed. To date, experts have come to a consensus and have established the following:

• Evidence of the harmful effects of BCA on the body of a healthy person has not been found.
• Adverse effects may result from taking the product on an empty stomach. Special acids in its composition trigger digestion, and the sports nutrition itself is processed very quickly. It turns out that after some time the stomach starts to work idle, which causes heartburn, belching, diarrhea.
• Do not exceed the recommended dosages, such experiments will still not allow you to quickly gain muscle mass or remove fat.
• Many athletes, feeling a surge of energy and strength, abruptly switch to loads of a new level. This can lead to sprains, dislocations and other injuries.
• The use of BCA will have to be abandoned in case of acute or chronic diseases of the digestive system and pancreas, enzyme deficiency.
• The use of sports nutrition creates a certain load on the kidneys and liver. Dysfunctions of these organs are also considered a contraindication to the use of the complex.

BCA, due to its composition, rarely causes allergies. And yet, in the process of taking it, you need to carefully monitor your condition and, if necessary, make adjustments to the nutrition program.

How to spot a fake

Today, sports nutrition is often purchased through the Internet and often the customer is faced with counterfeit products. If you introduce such a product into the diet, you can, at best, not see the expected effect, at worst, get serious poisoning. Unfortunately, it is not always possible to establish the authenticity of the composition by packaging. It is recommended to purchase sports nutrition from trusted sellers.

The easiest way to distinguish a real supplement from a fake is the first time you use it:

• BCA has a bitter taste.

Advice
Sometimes on sale you can find a BCA complex, which is sold at big discounts. Most often, this is due to the low quality of the composition or the fact that its expiration date has expired. You should not listen to sellers who claim that such products have a "use by" date with a margin, it is better to refrain from buying.

• After dissolution of the powder, a specific film is formed on the surface of the liquid.
• The crystals do not completely dissolve.
• The positive effect of taking BCA begins to appear already in the first days after the start of the intake.

You should not buy such sports nutrition with various additives (in addition to flavor enhancers). Manufacturers sometimes take a similar step, trying to disguise the low quality or not quite “clean” composition of the product.

The most affordable are powder forms of sports nutrition. The only inconvenience is that they have to be bred in water. If a product with some kind of taste is introduced into the diet, you should carefully read its dosages. And yet, "pure" BCA contains more working portions than "improved".

The complex can also be produced in the form of tablets or capsules. They are affordable, easy to use and are no less effective than powder. In addition, their shelf life after opening the package is much longer than that of the powder analogue.

Many are skeptical about BCA, but do not confuse sports nutrition and steroids or doping. In general, these are exactly the same substances that enter the body with turkey and chicken meat, and dairy products. But they are absorbed much better, and their concentration is higher. The product is made from cow's milk, from which the necessary ingredients are extracted by fermentation.

When an athlete wants to quickly gain muscle mass and increase endurance, the ideal solution would be to take a special BCAA complex (BCA).

The composition of the complex is a set of important amino acids that actively influence the recruitment of muscle mass, the rapid disposal of excess fat, which allows athletes to achieve good results in a short time.

Features and Benefits of BCAAs

BCAA (BCA) is a new generation of sports nutrition, the harm and benefits of which are absolutely individual for each athlete. The effectiveness of taking the remedy depends on many factors of the state of human health, its immunity and individual characteristics of the organism.

BCA sports nutrition, the harm and benefits of which are strictly individual.

Experts highlight the features of this food supplement before others:

1. The special structure of amino acids, which are part of this complex, improve the process of their regeneration into energy. Given that they are indispensable (the body does not synthesize them itself), this property simplifies the absorption of amino acids during increased physical exertion.
2. They stimulate protein synthesis thus causing less damage to the muscles. After all, muscle mass increases or decreases depending on the availability of amino acids necessary for its construction. From a theoretical point of view, this indicates that taking this complex will increase muscle growth during training.
3. Plays an important role in the production of energy during training, due to which it is necessary for athletes in whose activities the emphasis is on endurance from weight training. In this case, funds are needed to help maintain muscle mass than BSAA and are useful even in the absence of appetite.

In addition to these benefits, an interesting feature is the use of the food additive in question. in combination with taurine.

BCA sports nutrition consists of a complex of amino acids. Among them there are 3 main ones: leucine, valine and isoleucine.

This combination has the following useful properties:

• an increase in the water content in the muscle fibers, thereby reducing the damage caused to them during training;
• increased total amino acids make muscle fibers more sensitive to calcium;
• this pair inhibits the production of by-products that cause fatigue, which contributes to better recovery.

Unique BCAA composition

BCA sports nutrition, the harm and benefits of which is still a highly discussed issue, consists of a complex of amino acids. Among them there are 3 main ones: leucine, valine and isoleucine. Each amino acid contributes to the growth of sports performance and performance.

The main role in this trinity is given to leucine, which helps maintain normal muscle fibers and ensures their growth and is also involved in the production of collagen. An amino acid such as isoleucine is necessary for the absorption of carbohydrates and the breakdown of cholesterol.

Valine is important for replenishing the body's energy reserves., which is also involved in the synthesis of glycogen.

It's important to know! Each component of the BCAA individually has a positive effect on the human body, but only with a complex intake it is possible to achieve the maximum effect.

Benefits of BCAA Dietary Supplement (BCA)

The considered sports nutrition has the following positive characteristics:

1. Rapid recovery of the body after complex and prolonged physical exertion.
2. Reducing muscle fatigue, so that their tone is maintained at the desired level of work for a long time.
3. Building muscle mass.

Harmful properties of BCA amino acids for the body

Experts and many medical sources claim that with the right dosages, no harm can be done by taking this complex. Amino acids are the basis for building proteins that are necessary for the proper development and functioning of the body. As a result, no harm can be done.

The most common BCAA ban is milk protein allergy.. In sports nutrition, its presence is possible, so this complex should be excluded.

Note! Considering that supplements are used to eliminate nutritional imbalances, they are not mandatory for non-professional athletes, provided that protein intake is optimal.

BCAA - sports nutrition (harm and benefit): what clinical trials say

All of the above beneficial properties are not unfounded, because they are confirmed by clinical studies.

One of these was an ongoing experiment in which the subjects were divided into three groups. The first group consisted of athletes who maximally limited themselves from protein intake, the second, on the contrary, of those for whom it was a priority in the diet, and the third group included athletes with food restrictions, but the addition of the BCA complex to it.

After a certain period of time, it was revealed that the athletes of the third group had the least weight loss, which is important in sports.

The benefits of BCA sports nutrition are not unfounded, because they are confirmed by clinical studies. But do not forget about the possible harm.

A whole series of studies was also conducted in which trained and non-athletic people took part. Its result allowed physicians to assert that This dietary supplement reduces the level of muscle pain after exercise.

For example, consuming 100mg/kg reduced the period of muscle soreness by 2 days, which helped ordinary women recover faster.

Overview of popular BCAAs

How to take BCAAs for muscle growth

A set of muscle mass when using the considered sports nutrition occurs in certain situations, such as:

1. Workouts on an empty stomach or prolonged endurance exercise.
2. In the absence of a time window for eating before or after training.
3. Vegetarianism. The intake of BCA (sports nutrition), the harm and benefits of which have already been considered earlier, is necessary for vegetarians due to the inclusion of leucine in it. This amino acid strongly stimulates protein production.

To increase muscle mass, you need to use this complex constantly. regardless of training time. To accept it in the process of training, it is necessary to dilute the supplement with water so that amino acids, getting gradually into the body, can feed it with energy.

To close the protein-carbohydrate window, you need to use this complex in the morning after waking up.

The norm is a single dose in the amount of 5 g. According to the recommendations of many sources, the use of BCAAs can be increased by 3-4 times, but there is no scientific confirmation of this. There is an opinion among scientists that the amount of this supplement, which is absorbed by the intestines in 1 dose, does not exceed 7 g, so an increased intake is not advisable.

Rules for the use of BCAA for weight loss

There are a number of rules, thanks to which you can lose weight. To start you need to build your diet in such a way that a calorie deficit is ensured, that is, you need to come to the fact that there are more calories burned than consumed.

Further, an important point is the inclusion of intense power loads in training with maximum weight and repetitions no more than 10 times. Just such an approach will give a greater result than many times repeated exercises.

It is natural that you need to consume the required amount of protein. In one meal, it should be at least 35 g. Despite the fact that BCA increases the amount of amino acids in the body, the main share still comes from food.

A one-time intake of this complex should be carried out half an hour before training and immediately after it. in a volume of not more than 8 g. On days without classes, the use of this sports nutrition is reduced to 5 g.

Contraindications and possible consequences from BCA (sports nutrition)

Experts do not recommend using this complex of amino acids for people with kidney disease., due to the high content of protein in it, as well as to pregnant and lactating women due to insufficient study of the effect on the fetus and lactation. Generally negative effects are possible with excessive use.

Be careful! In case of an overdose of BCA sports nutrition, it can not only not bring benefits, but also cause significant harm to the body.

Among the consequences are the following:

1. Malfunctions in the work of such an organ as the kidneys. They remove many human waste products, including processed proteins. In the presence of chronic diseases and an increased dose of the complex over 50 g per day, their work is disrupted.
2. Sleep problems. Amino acids themselves are much stronger in action compared to those bound by protein structures. For example, glutamine has an exciting effect on the human nervous system, while glycine has a calming effect. At excessive concentrations, the effect is impressive, which is why experts do not recommend experimenting with dosages.

It should be noted that such harm from taking BCA (sports nutrition with benefits) occurs only in case of a significant excess of the norm - at least 5 times. Subject to the norms and recommendations, there can be no talk of any negative consequences, which has been proven by many professionals in the field of sports nutrition.

For professional athletes, an important point in their activity is to increase or maintain muscle mass. This is the main advantage of the BCA food supplement. A complex of important amino acids helps to increase the result, while reducing the load on the body.

Video about sports nutrition BCA

How to take and why you need BCAA sports nutrition - see this video:

What harm can be and what are the benefits of BCA can be found in this video:

The technology for the production of sports nutrition has reached such a level of perfection that it can offer men and women a product that has only the group of substances that is necessary to achieve a certain effect without unwanted additives. In addition, the level of cleaning of the components is so good that you can not worry that the use of the product will lead to unpredictable consequences.

What is hidden under this mysterious abbreviation?

People who spend a lot of time in the gym know that BCA is a sports nutrition, reviews of which are mostly positive. But for many it remains a mystery what this mysterious product is. In the absence of much information available about this type of nutritional supplement, athletes do not even pay attention to it. In addition, there is a widespread belief that even BCA will not help without a protein-rich diet. These reviews are groundless and belong to the group of prejudices. In the same series of statements, you can hear that this product is unhealthy, has a chemical origin, and other misconceptions. Let's try to understand the topic "BCA - sports nutrition". Reviews about this group of supplements will also allow you to make a more correct own opinion.

BCAAs are branched chain amino acids. This generalized group includes three substances:

• valine;
• leucine;
• isoleucine.

What is their feature?

The difference between these three essential amino acids from other 17 similar protein monomers is in the features of their metabolism. They are converted mainly in skeletal muscles. In the liver, their metabolism is very slow. The thing is that for the conversion of BCA-amino acids, a special enzyme is needed - ketoacid dehydrogenase. It is found in greater concentration in the skeletal muscles. This fact determines the peculiarity of BCA metabolism. Sports nutrition, consumer reviews confirm this, based on these amino acids it has an ambiguous effect on the body. This product allows you to achieve significant sports results, being a kind of supplier of building material for skeletal muscles. Branched-chain amino acids are also included in the diet when correcting some diseases associated with metabolic disorders.

How do BCAAs work?

Once in the human body, these amino acids begin vigorous activity, which is carried out in the following areas:

• Synthesis of essential protein substances.
• Formation of essential amino acids such as glutamine and alanine.
• Formation of a kind of energy "depot".
• Establishment of metabolic mechanisms of protein synthesis by regulating the synthesis of insulin.

Thus, BCA is a sports nutrition, reviews of which indicate its high importance in the full functioning of the human body. Its effectiveness was appreciated not only by people leading an active lifestyle, but also by those who have problems with impaired protein metabolism.

BCAA - assistant in energy production

It is known that during active physical activity in human muscles there is an active oxidation of amino acids with branched side chains. Thus, it is possible to maintain energy homeostasis by taking BCA. Sports nutrition, reviews of which speak of its good quality, are based on three essential acids. They allow the body to receive carbohydrate substances. These substances, the main of which is glucose, are the main source of energy and carry out the Krebs cycle.

Amino acid classification

According to the principle of metabolism, amino acids can be divided into three main groups:

• Glucogenic are special in that they increase the concentration of pyruvates and other intermediates that are synthesized during the Krebs cycle. These substances serve as the basis for the formation of glucose molecules. Thus, amino acids of this type make it possible to synthesize the main source of energy. This is a very important quality that BCA possess. Reviews of doctors in a positive way are the best recommendations for the use of this product. Valine is a prime example of a glycogenic amino acid.

• Ketogenic protein monomers are metabolized to fatty acids. In addition, in this process, an increase in the concentration of acetyl-coenzyme A, which is a precursor of lipoacid substances, is noted. The representative of this group of amino acids is leucine. Its content is significantly reduced in blood plasma during aerobic and anaerobic exercise. According to scientists, ketogenic amino acids can provide the body with much more energy than glucose. Their metabolism follows a different path and releases more ATP than the Krebs cycle. This allows you to appreciate the BCA. Reviews of athletes say that this is an unsurpassed source of energy during training.
• Combined amino acids are able to exhibit the properties of two groups and enhance the effect of both glucogenic and ketogenic substances. An example of such a dual substance is isoleucine.

The main benefit of products with BCAA

Having understood the composition, we can conclude that BCAA sports nutrition, consumer reviews confirm this, is a complex product for effective workouts in the gym and achieving excellent results without harming the body.

With intense physical exertion, the body experiences an increased need for BCA-amino acids and is ready to withdraw them from muscle tissue, which leads to its destruction. If you take these substances from the outside, then the process of destruction can be avoided.

How are these amino acids involved in protein synthesis?

All amino acids that exist in nature can be divided into essential and non-essential. If the human body is able to synthesize the first type of substances on its own, then we must receive the latter with food. Their lack negatively affects the general state of health and is fraught with serious consequences. Sports nutrition containing BCAAs, the reviews of doctors confirm this, is able to replenish the internal reserves of the body and satisfy the need for essential amino acids: leucine, isoleucine and valine. They are actively involved in the processes of building proteins, which means that at the molecular level they support the normal function of all organs and systems.

BCAAs as a precursor to other amino acids

If you look deep into the mechanisms that occur every minute in the human body, you can see the following: the amino acid alanine is formed as a result of a cycle based on glucose molecules. The product of its hydrolysis, pyruvate, undergoes transamination. BCAAs act as nitrogen donors. Thus, a new amino acid is formed - alanine, which is sent to the liver and can be converted there into glucose, which is used as an energy source for the muscles.

According to a similar mechanism, glutamine is formed, which plays an important role in the protein synthesis of the whole organism, regulates anabolism, slows down catabolism, stimulates immune responses and intestinal cells, and participates in the synthesis of nucleotides.

BCAAs act as a universal amine nitrogen donor. These groups are incorporated into amino acid precursor molecules to form valuable protein monomers. Taking them from the outside, you can save the muscles from which BCA is usually withdrawn. Sports nutrition (reviews, photos and recommendations for the use of these sources of amino acids with branched side chains must be studied in advance) you can find in each specialized store. An experienced instructor is able to give practical advice, taking into account the characteristics of the body. However, you should first consult with your doctor about the acceptability of using BCAAs in your case.

Features of the mechanism of action of leucine

There is one interesting mechanism in our body called the target of rapamycin or mTOR. Through it, protein synthesis in the body is regulated: at a high level of ATP, it is active, in the opposite situation, it is blocked.

It is known that protein formation is the most energy-intensive process. It is mTOR that can regulate protein synthesis and prevent muscular dystrophy and hypertrophy, it also promotes the availability of leucine. In turn, this amino acid is the key to muscle growth, acting as a start button for the mTOR system.

Why are BCAAs so attractive to girls?

An interesting fact is that branched chain amino acids can not only stimulate the formation of muscle tissue, but also help normalize weight. The source of BCA is sports nutrition, reviews (for girls) are simply impressive. Representatives of the beautiful half of humanity note the elimination of the problem of overweight after the use of this drug. What is the reason for this effect?

Scientists have found the cause of the problem with overweight. Blame a specific hormone - leptin. Its action is based on the regulation of metabolism, appetite and, as a result, body weight. The secretion of this hormone directly depends on the amount of fat in the human body. The higher the weight, the more active leptin is produced. When we diet and lose fat stores, the concentration of this hormone decreases. The body gets used to a certain amount of leptin, which nutritionists call a checkpoint. In order to replenish its concentration and accumulate the previous fat reserve, the body begins to incite a brutal appetite.

Leucine is able to balance the concentration of leptin and moderate the feeling of hunger. As a result, there is a feeling of fullness when eating a small amount of food. The source of available leucine is sports nutrition with BCA. The girls' reviews allow us to draw conclusions about the effectiveness of these funds in the fight against overweight. In addition, these nutritional supplements allow you not only to lose weight, but also to gain toned muscles and a beautiful silhouette, coupled with workouts in the gym.

What is the peculiarity of sports supplements with BCA?

Some athletes, having heard about the benefits of leucine, believe that it will be sufficient to include only this amino acid in the diet, neglecting isoleucine and valine. This, of course, helps to save a lot, but this leads to a lack of these important substances in the blood plasma and leads to an imbalance of BCA in the body. Therefore, it will be more correct to take all three amino acids simultaneously as part of a complex balanced remedy.

Also, athletes are concerned about the following questions: “Is it necessary to take BCA along with protein? Is there any benefit from such synergy? These questions are justified, since sports nutrition with BCA amino acids is not cheap.

Scientists who have studied these nutritional supplements have concluded that sports nutrition with BCA is certainly of great value. These amino acids quickly penetrate into the bloodstream and reach the required concentration in a short time. Their metabolic effect cannot be compared with whey hydrolyzate, it is ten times higher.

How to take BCA?

It is very important to follow the dosage of these nutritional supplements in order to achieve a good result. When buying, contact a consultant with a question about how to use BCA - sports nutrition. Reviews on how to take this remedy claim that for a person with a body weight of 70-80 kg, 5-6 g of the BCAA complex will be sufficient. If the weight of the athlete is 90-100 kg, then the dosage should be increased to 6-7 g.

Is there any harm from such sports nutrition?

Like any other supplement, sports nutrition with BCA amino acids raises some doubts and concerns. Before trying something new, you should think about whether it will negatively affect our body. BCAA reviews characterize differently. Harm or benefit - what prevails? However, it is worth reassuring athletes. These substances are native to the human body and are not capable of causing damage to it. An exception may be severe hereditary diseases that are associated with rejection of amino acids, but these cases are so rare that practice does not perceive them as serious warnings about the use of sports nutrition with BCA.

Every issue requires a rational and sober approach. If you are an athlete-bodybuilder and honor and good name depend on your sports result, then the use of sports nutrition is justified and necessary. Or you want to achieve an impressive result so much that the cost of BCA is not a hindrance. Under such conditions, the use of expensive sports nutrition is fully justified. However, if you visit the gym 2-3 times a week for general development, then a complete balanced diet will be enough, you can do without specialized supplements.

Valine, leucine And isoleucine are three essential amino acids, which belong to the group of branched chain amino acids, or BCAAs.

From the article you will learn

• About each of the three amino acids that make up BCAAs

• Useful properties of BCAAs for the body

• How many BCAAs to take each day

• What foods contain BCAAs

BCAA play an important role in the metabolic process and are actively used in the treatment of liver cirrhosis, as well as in intensive care. BCAAs are a popular and widely available sports supplement. She is especially known for bodybuilding and other height-demanding sports. muscle tissue. BCAAs are classified as essential amino acids, since they cannot be synthesized in the body, and therefore must be supplied to it with food containing protein.

• Valine
• Leucine
• Isoleucine

Branched chain amino acid -

valine, is used in industry for the fermentation of alcoholic beverages, and is also the basis of many important enzymes. Valine contributes to the energy production process in the body, which means it plays an important role in building strength and muscle mass. Valine-rich foods are popular with athletes, especially bodybuilders, who are trying to increase muscle growth (hypertrophy), strength, performance, and speed.

Leucine plays a central role in the metabolism of muscle tissue and therefore contributes to its formation and preservation. It is an important "building block" for many proteins, which means it supports various processes associated with recovery. Adults should consume 10-50 mg of leucine per kilogram of body weight. However, its deficiency can be caused by a lack of vitamin B6.

Similarly, energy plays a key role in providing energy to muscle tissues. isoleucine, which is especially important during periods of intense training or severe hunger.

If isoleucine is not present in the blood in sufficient quantities, then the body will begin to consume its reserves, which will inevitably lead to a decrease in the level leucine and a decrease in muscle mass. This effect should be avoided by athletes who seek to build muscle.

11 Health Benefits of BCAAs

• BCAAs increase muscle protein synthesis to increase hypertrophy (growth) and maintain muscle mass in the absence of training, such as during periods of injury recovery. This is especially active when BCAAs are consumed together with amino acids such as alanine, aspartate and glutamic acid.
• Leucine-enriched BCAA complex promotes muscle building in older athletes. The most effective ratio of leucine to valine and isoleucine is 4:1.
• BCAAs activate the fat burning process (leucine) and increase glucose tolerance (isoleucine), thus improving body composition. During training for fat burning, the athlete should increase the intake of foods and supplements with a high content of BCAAs.
• BCAAs improve hormonal balance by increasing strength, performance and endurance by increasing testosterone levels and decreasing cortisol levels. Plus, BCAAs can reduce inflammation.
• At more than 4 g of BCAAs per day, strength development during training is improved due to the effective increase in neuromuscular coordination.
• BCAAs increase endurance and reduce fatigue because they can be used by the body as an energy source to replenish ATP (adenosine triphosphate), the main energy carrier in the cell. It also reduces fatigue by inhibiting tryptophan repressors in the brain.
• BCAAs preserve the integrity of muscle fibers, which reduces soreness in the muscles and allows you to train more often, more effectively unlocking your athletic potential.
• BCAAs reduce catabolism (breakdown) while protecting muscle tissue. It also prevents muscle loss in endurance sports where plasma BCAA levels can drop significantly.
• BCAAs have a positive effect on metabolism and insulin production, improving body composition. Insulin sensitivity can also reduce the risk of developing diabetes.
• BCAAs have an anti-aging effect because they accelerate the formation of new mitochondria and thus reduce age-related muscle loss. And also these amino acids are successfully used in the treatment of cancer and liver diseases.
• BCAAs improve cognitive function by positively influencing neurotransmitters and glutamic acid synthesis.

Foods high in BCAAs

Branched chain amino acids are three of the eight essential amino acids. They are found mainly in protein-rich foods. With a balanced and healthy diet, you should have no problem meeting your daily minimum nutrient requirements. However, some factors can drastically increase these needs, so supplementation may be necessary.

Watch your nutrition

For example, the Flash Diet drastically reduces the body's BCAA stores, which need to be replenished immediately to avoid muscle breakdown. BCAAs in this case will help with the support and restoration of muscle tissue.

Liver disease and high-intensity exercise also increase the need for leucine, valine, and isoleucine, so athletes and patients should regularly take higher amounts.

What types of meat are rich in BCAAs?

Products that are especially rich leucine are: beef (approx. 1690 mg/100 g), raw salmon (approx. 1615 mg/100 g), eggs (approx. 1090 mg/100 g) and wheat products (approx. 920 mg/100 g).

Valine And isoleucine also found in significant quantities in meat and other animal products. Especially good for vegetarians are dried peas (approx. 1160 mg/100 g), as well as walnuts (approx. 750 mg/100 g) with their high BCAA content.

Meat eaters can get most of the minimum daily amount of BCAAs by eating chicken breast (approx. 1220 mg/100 g) and rice (approx. 330 mg/100 g). A healthy adult needs about 10 g of BCAAs per day, but this amount, of course, may vary depending on each individual case.

If you regularly play sports, then you should consider taking either BCAAs in their pure form or in combination with whey protein.

The aminoacidstudies website has compiled the top 7 proteins to make it easier for you to choose the right product for you.

BCAA functions

• muscle growth
• Stimulation of insulin production
• Fighting with age

Unlike most amino acids, BCAA metabolized predominantly in the muscles, not the liver. This indicates their extreme importance in the process of providing energy to muscle tissue.

BCAAs are also useful in the treatment of diseases associated with low levels of protein in tissues, such as tumors, because it slows down the natural catabolism and breakdown of amino acids. For chronic liver diseases getting enough BCAAs becomes critical, because it is able to stop the flow of harmful substances from the blood to the brain.

In particular, leucine plays an important role in formation and maintenance of muscle tissue, supporting protein synthesis in muscles and liver, as well as stopping the destruction of muscle cells. In addition, it regulates the energy level in the body and is involved in the synthesis of glucose, so its reserves must be replenished if you follow a low-carb diet.

Valine- an important element in protein biosynthesis and the correct conversion of food into energy. He is important nutrient for muscles and therefore regularly consumed by professional athletes.

Another important property of this organic compound is stimulation of insulin production, which controls blood sugar levels and accelerates the absorption of amino acids in the muscles and liver. A lack of valine in the body can lead to impaired growth and a decrease in muscle tissue.

Isoleucine it is also an important basis for protein synthesis and can significantly enhance the process of energy production in mitochondria (energy stations of each cell). BCAAs also stimulate insulin secretion and constantly maintain nitrogen levels in the body.

This is especially important for the formation of new tissues, and allows for healthy growth, especially in childhood and adolescence. In very rare cases of overdose, these amino acids are easily excreted by the body through the urine and do not cause any side effects.

BCAAs can be used for effective treatment some diseases, because they play a significant role in many important metabolic processes. Leucine and valine are particularly important, as has been proven by many scientific studies in the past.

More recently, a study was made of the effect of leucine supplementation on protein synthesis in old age. The study group consumed 4g of leucine per day with food. As a result, improved protein synthesis as well as phosphorylation of certain transmitters that play an important role in nutrition have been shown to be a direct consequence of regular supplementation with leucine.

Thus, a set of muscle mass is very significant not only for bodybuilders, but also older people who want to lead an active lifestyle, resist the aging process and consume supplements in accordance with their metabolic needs.

Another study conducted in 2010 showed the relationship between daily intake of BCAAs and individual body weight, determined based on BMI (body mass index). In particular, a high concentration of BCAAs has been shown to correlate with a low body fat content, which means that the appropriate dose of this supplement has an extremely positive effect on a person's overall health.

BCAAs and amino acids in general play an important role in healthy and sustainable weight loss.

In addition, it was demonstrated that BCAA deficiency may contribute to diabetes. The same study showed that leucine, valine and isoleucine supplementation can stimulate insulin production in diabetics, resulting in an improvement in the general condition of patients.

Similar results have been obtained in studies examining the relationship between arginine, L-carnitine and diabetes.

Is it good to take BCAAs during a workout instead of regular water?

Does supplementing with amino acids during exercise really help improve performance? It depends on your goals.

I am often asked if I really need to supplement with BCAAs. Despite their delicious taste, the answer ultimately comes down to two things: the type of exercise you do and your fitness and bodybuilding goals.

Branched-chain amino acids (BCAAs) are made up of three essential amino acids: leucine, isoleucine, and valine. They are considered "essential" because our body cannot produce them on its own, so they must be consumed through food. You can, of course, eat foods that are rich in amino acids - chicken, beef and eggs - but the supplement has its benefits because pure BCAAs bypass the liver and intestines and go straight into your bloodstream.

BCAAs are especially important for people who want to build muscle or maintain muscle mass. BCAAs, especially leucine, help regulate protein metabolism by promoting muscle protein synthesis and inhibiting protein breakdown.

But is that reason enough to take a pre-workout dose? The answer is a little more complicated.

BCAA: scientific approach

Research has shown that consuming BCAAs before exercise can help increase the rate of protein synthesis, suppress muscle protein breakdown, and reduce muscle damage and symptoms of sore throat. Sounds pretty impressive, right?

But these results do not necessarily prove an increase in strength or muscle mass with BCAAs. If your training goal is to increase power and strength, and you are already meeting your daily protein needs through high-protein foods and protein shakes, then additional BCAAs will most likely not help you.

However, don't throw away your shaker just yet! BCAAs may not stimulate muscle hypertrophy on their own, but taking 6-10 grams before a workout can help increase your weight enough to encourage muscle growth and get you back to the gym earlier, as it also speeds up your recovery.

In addition, BCAAs are used as a direct source of energy during exercise. Decreased circulating levels of BCAAs lead to an increase in brain serotonin concentrations, which researchers believe contributes in part to the reduction in fatigue during exercise. This is especially true for endurance exercises.

Adding a spoon or two of BCAAs to your workout drink can also be helpful if you're on a low-carb diet or training in a fasted state because they can reduce fatigue and increase fat burning during exercise when your muscles are deficient in glycogen. .

Conclusion

Branched Chain Amino Acids (BCAAs) are indispensable for the human body and play an important role in hypertrophy and maintenance of muscle mass. They have a positive effect on the formation of various tissues, healing and metabolic processes, through protein synthesis in the liver.

Walnuts and corn (as plant sources), meat, milk, and eggs are best for meeting your daily amino acid requirement. If the body does not get the minimum amount of valine, leucine and isoleucine, which can often happen among professional athletes, then this deficiency can be easily compensated by the use of supplements, which are also useful for the prevention and treatment of certain diseases, such as diabetes.

It is most important to consume supplements during periods of very intense training, which will help build muscle mass.

BCAA should also be taken during a weight loss diet to prevent muscle atrophy, as the body may lack certain nutrients during this period. Most diets require vital nutrients such as amino acids, including valine, leucine and isoleucine, and are highly recommended for healthy and sustainable weight loss.
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Source: aminoacidstudies.org/bcaa/

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Speaking of BCAA amino acids (as well as sports supplements with other amino acids), it is important to note that these amino acids are only the building blocks of any protein product - from whey protein to meat and even. In fact, the body obtains amino acids from most animal foods.

There are more than 200 different amino acids in total, but only two dozen of them are critical for metabolism. Although most of these important amino acids are synthesized by the human body from each other, nine must be obtained from food. Sports nutrition with amino acids (including BCAA) contain these same nine essential amino acids in their purest form.

Amino acids: health benefits and harms

The daily requirement of a man weighing 70 kg in nine essential amino acids is 10-12 g (1) . Fortunately, these important amino acids are the most abundant in the diet and make up for 15-20 grams of any protein. At the same time, in fact, there is no direct benefit of amino acids to health - it is more correct to talk about the dangers of their chronic deficiency. However, such a deficiency is very, very rare.

The benefits of taking amino acids in the form of sports nutrition have a highly controversial evidence base. Although it may improve strength performance in professional athletes or reduce hunger, it is completely wrong to consider BCAAs as a weight loss or weight loss supplement - this is especially true for girls.

Amino acidsBCAA - what is it?

BCAA amino acids ( English: Branched-Chain Amino Acids - branched chain amino acids or BCAA) is a combination of the three most important essential amino acids for human metabolism. BCAAs include leucine, isoleucine and valine. The daily requirement for these BCAAs is 5-6 g (1) - that is, half the requirement for all essential amino acids.

At the same time, BCAA amino acids are found in significant quantities in any protein product. For 25 g of protein contained in 100 g of beef or chicken, there are about 5 g of BCAAs (2) - consumption of 100 g of meat per day fully covers the daily requirement for BCAAs. Among other things, 20% consists of BCAA amino acids.

Effect of BCAAs on Muscle Growth

On the one hand, BCAAs are the three most important amino acids that the body cannot synthesize and must receive from food. These amino acids stimulate the formation of new muscle tissue, accelerate muscle recovery and slow down the destruction of existing ones, normalize fat metabolism, accelerate fat burning and normalize metabolism.

On the other hand, sports nutrition manufacturers "forget" to mention that getting your daily BCAA requirement from regular food is not that difficult. It is also important that if an athlete trains for the purpose of muscle growth and adheres to a high-protein diet, he undoubtedly receives an amount of BCAA sufficient for normal metabolism.

How to take BCAA capsules?

BCAA amino acids in the form of a sports supplement are recommended to be taken before and during strength training in a total dosage of 500 to 1500 mg - this will increase the duration of the training and help slow down the catabolic processes in the muscles. However, on non-training days, it is preferable to get BCAAs from your regular diet.

Although the form of BCAA intake (capsules or powder) does not matter, you need to consider that in its pure form they are insoluble in water - in other words, it is easier to take a capsule during training than to dilute the powder. At the same time, powdered sports supplements for taking during training consist of BCAAs, flavors and ingredients to facilitate mixing with water.

Amino acidsBCAA for weight loss

In simple terms, BCAA amino acids seem to “deceive” the body, forcing it to believe that there is a high-calorie food in the stomach. This activates metabolic processes and triggers the expenditure of calories - however, in the absence of real food, fat reserves are used. It is on this that the principle of the influence of BCAAs on getting rid of fat reserves is built.

However, BCAA amino acids are not a fat burner at all and can affect weight loss only in combination with and active. Their only plus for weight loss is that taking BCAA capsules on an empty stomach helps reduce hunger - for which, according to reviews, girls love them.

BCAA benefits for beginners

Considering that high-quality sports protein consists of approximately 20% (3) of BCAAs, the use of amino acids in the form of separate supplements is recommended only for professionals seeking to increase the duration of strength training to 90-120 minutes. For beginners, BCAA amino acids (just like any other amino acids in liquid form) are not required.

At the same time, we note once again that most of the advantages attributed to BCAAs (increasing strength, accelerating muscle recovery and growth, optimizing hormone production processes, and so on) are a description of the positive effect of any protein (including protein from food) containing these amino acids, and not at all a listing of the benefits of pure BCAAs.

Despite the fact that the three amino acids behind the abbreviation BCAA undoubtedly benefit the human body, their pure form (that is, in capsules or powder) will benefit more professional athletes. However, BCAA amino acids can actually reduce appetite, indirectly helping to lose weight.

Scientific sources: