BCAA - what is it, how is it used in bodybuilding
What are BCAA and what are they for? Did you know that in the right amount, they can significantly increase endurance during exercise? This is true! Thanks to BCAA, muscles recover and grow faster. Read in this article about all the benefits of taking BCAA for the body that will delight athletes the most.
What is a BCAA?
It is a mixture of leucine, isoleucine and valine - substances that help to build muscle tissue. They are irreplaceable, that is, they cannot synthesize in the human body, but can come with nutrition. The name BCAA is an English acronym for Branched Chain Amino Acids.
The body contains 20 amino acids, which form thousands of different protein chains. Nine of them are essential amino acids. This means that these amino acids cannot synthesize on their own. But they enter the body through food or nutritional supplements. They differ from other amino acids in that they are metabolized not in the liver, but in the muscles.
Characteristics of amino acids
Amino acids are the building blocks of any protein. While these amino acids are in a variety of protein foods (protein isolate, meat, eggs, and grains), BCAA powder or capsule intake is what athletes prefer during exercise. To achieve better sports results, athletes prefer to combine the BCAA intake with the most powerful mass course. Read more about pre-made steroid courses in this article. Ultimately, BCAA benefits are the maximum rate of amino acid absorption.
Leucine, which is part of the BCAA, is important for the production of growth hormone and the normalization of blood glucose levels. It is responsible for the formation of protein in muscles and liver, it also protects protein molecules from destruction. In addition, this amino acid maintains consistently high serotonin levels, making the athlete's body less prone to fatigue. Leucine can also be a source of energy for muscles.
Isoleucine helps to increase the overall endurance of the body. Lack of this amino acid in the body leads to loss of muscle mass, lethargy, drowsiness and low blood sugar levels.
Valine, on the other hand, stops the processes of protein breakdown, improves nitrogen balance and shortens the healing time of microtraumas. Like leucine, this amino acid maintains serotonin levels at a consistently high level, making the athlete's body less prone to fatigue.
The benefits of essential amino acids
The largest amount of essential amino acids is found in protein foods - all kinds of meats (from beef and pork to chicken and rabbit), eggs, fish, and other products. Also, dairy products are rich in amino acids - milk, cottage cheese, cheese, sour cream. Among plant foods containing essential amino acids, legumes should be noted - beans, soybeans, lentils, as well as nuts and mushrooms.
It is important to understand that with regular consumption of meat in the food, the human body easily covers the metabolic needs of both essential amino acids in general and BCAA amino acids in particular (that is, leucine, isoleucine and valine). We are talking about a dangerous shortage of these substances only if you follow a strict vegan diet or with a mono-diet for weight loss.
The absence or lack of essential amino acids in the diet leads to metabolic disorders (in particular, due to the creation of a negative nitrogen balance in the body and a violation of protein biosynthesis). As a result, immunity worsens, various functions of tissue repair and growth stops, and the risk of nervous disorders, depression and other mental disorders increases.
How to take BCAA
The standard dose of isoleucine is 48 to 72 mg per kilogram of body weight. The recommended dose of leucine is 2 to 10 grams. This corresponds to approximately 20 grams of combined BCAA amino acids with a balanced ratio of leucine and isoleucine per day. Ideally, BCAAs should be taken in 30-60 minutes before training and then immediately after training. At the same time, it is recommended to mix BCAA with water and take it during exercise in order to have enough energy and at the same time suppress fatigue.
If you choose a BCAA dietary supplement, you may be confused by the different amino acid ratios. The most commonly used ratio is 2: 1: 1, which is two parts of leucine and one part of isoleucine and valine. You can also find BCAAs in ratios of 4: 1: 1, 8: 1: 1, and 10: 1: 1. Leucine is too high to be justified for its beneficial effects on muscle building. The fact, however, is that production in ratios of 8: 1: 1 and 10: 1: 1 is simply cheaper.
When it comes to a 2: 1: 1 ratio, this is the most typical BCAA regimen. The 4: 1: 1 ratio was also reviewed by the study, and the results showed an increase in protein synthesis of over 30%. Therefore, we recommend using BCAA nutritional supplements in a ratio of 2: 1: 1 and 4: 1: 1.
The amino acid leucine has the ability to activate and stimulate muscle protein synthesis, which supports muscle growth. This process makes BCAA an anabolic and anti-catabolic nutrition supplement. Research has confirmed that BCAA reduces muscle damage after exercise. It can also help reduce the duration of muscle pain. BCAA can help not only reduce muscle pain but also post-workout fatigue. Exercise exhaustion depends on a number of factors, including the intensity and duration of the exercise, the environment, or your fitness level.
Muscles use up BCAA stores during exercise, causing them to naturally decrease in the body. When BCAA levels drop, the amount of tryptophan in the brain increases. It converts to serotonin, a brain substance believed to contribute to fatigue during exercise. Two studies confirmed that participants who took the BCAA had better concentration while exercising. This is how BCAA works to reduce fatigue. However, this effect does not appear to improve endurance during exercise.
In summary, BCAA has many beneficial effects on the body. It is most beneficial for athletes as it can help them reach their sports goals faster. BCAA improves muscle regeneration, protein synthesis, fat burning and the formation of other amino acids.
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