BCAA: What you need to know the athlete about additives

BCAA: What you need to know the athlete about additives

What is BCAA and why are they important?

BCAA, or amino acids with an extensive chain (Branched-Chain Amino Acids), are a group of three essential amino acids: leucine, isolacin and valin. They are called “indispensable”, since the body cannot synthesize them on its own, and they must be obtained from food or additives. The BCAA account for approximately 35% of all essential amino acids in muscle tissue and play an important role in various physiological processes, especially for athletes.

The role of BCAA in the body:

• Protein synthesis: Leucin is a key activator MTOR (Mammalian Target of Rapamycin) – a signaling path that stimulates the synthesis of protein in the muscles. This makes BCAA important for the growth and restoration of muscle tissue after training.
• Reducing muscle destruction: BCAA can help reduce muscle catabolism (destruction) during intense training or in conditions of calorie deficiency. They serve as a source of energy for muscles, helping to prevent the decay of muscle protein for energy.
• Improving recovery: BCAA contribute to faster recovery after training, reducing muscle pain (Doms – Delayed Onset Muscle Sorence) and inflammation.
• Reduced fatigue: Valin competes with a tripophane for transport through a hematoencephalic barrier. Triptofan is used for the production of serotonin, neurotransmitter, which can cause fatigue. Reception of BCAA can reduce the amount of tripophanes reaching the brain, thereby reducing the feeling of fatigue during training.
• Regulation of blood sugar: Some studies show that BCAA can improve insulin sensitivity and help regulate blood sugar, which is especially important for athletes who follow their nutrition.

Sources of BCAA in food:

BCAA is contained in many foods, especially in those that are rich in protein. Good sources of BCAA include:

• Meat: Beef, chicken, pork, turkey.
• Fish: Salmon, tuna, cod.
• Eggs: Especially whole eggs.
• Dairy products: Moloko, cheese, yogurt.
• Legumes: Lentils, beans, chickpeas.
• Nuts and seeds: Almonds, peanuts, pumpkin seeds.
• Whole grains: Kinoa, brown rice.

A balanced diet rich in protein usually provides a sufficient amount of BCAA for most people. However, athletes, especially those who are engaged in intensive training or are in the period of weight loss, can benefit from the addition of BCAA.

When and how to take BCAA?

BCAA can be accepted at various points of time, depending on the goals and preferences of the athlete:

• Before training: Reception of BCAA before training can help reduce muscle catabolism and improve productivity. The dose is 5-10 grams 30-60 minutes before training can be useful.
• During training: Reception of BCAA during training can help maintain energy level and reduce fatigue. Dissollation of 5-10 grams of BCAA in water and use during training can be effective.
• After training: Reception of BCAA after training can contribute to muscle restoration and reduce muscle pain. The dose is 5-10 grams for 30-60 minutes after training can be useful.
• Between meals: BCAA intake between meals, especially during periods of calorie deficiency, can help prevent muscle catabolism. The dose of 3-5 grams between meals can be useful.

Form BCAA:

BCAA is available in various forms, including:

• Powder: BCAA in powder form is the most common and economical option. They are easy to mix with water, juice or other drinks.
• Capsules/tablets: BCAA in capsules or tablets are convenient for reception on the road. They do not require mixing, but can be more expensive than powder.
• Ready drinks: Ready -made drinks with BCAA are convenient for consumption, but often contain additives, such as sugar and artificial sweeteners.

BCAA ratio:

BCAA additives usually indicate the ratio of leucine, isolacin and valine. The most common ratio is 2: 1: 1 (leicin: isolacin: valin). This means that for every two parts of the leucine there is one part of isolacin and one part of the valine. Some studies show that higher leucine content can be more effective for stimulating protein synthesis. However, other studies do not confirm this, and the ratio of 2: 1: 1 remains the most popular.

BCAA dosage:

The recommended bcaa dosage varies depending on individual factors, such as body weight, level of activity and target. In general, the dose of 5-20 grams of BCAA per day is considered safe and effective for most people.

• Easy activity: 5-10 grams per day.
• Moderate activity: 10-15 grams per day.
• Intensive activity: 15-20 grams per day.

Start with a smaller dose and gradually increase it to evaluate your tolerance.

Advantages of BCAA for athletes:

• Increase in muscle mass: BCAA, especially leucine, stimulates protein synthesis, which contributes to the growth of muscle tissue.
• Improving recovery: BCAA help reduce muscle pain and inflammation after training, accelerating the recovery process.
• Reduced muscle destruction: BCAA can help prevent muscle catabolism during intense training or in conditions of calorie deficiency.
• Improving performance: BCAA can help reduce fatigue and improve endurance during training.
• Improving the composition of the body: BCAA can help maintain muscle mass during weight loss, which contributes to a healthier composition of the body.

Side effects and precautions:

BCAA is usually considered safe for most people. However, in some cases, side effects can occur, such as:

• Indigestion: In rare cases, BCAA can cause stomach disorder, nausea or diarrhea.
• Interaction with drugs: BCAA can interact with some drugs such as diabetes and Parkinson’s disease. If you take any medicine, consult a doctor before taking BCAA.
• Ketoacidoz: In people with hereditary diseases, such as ketoacidosis with branched chains (MSUD), the BCAA intake can be dangerous.

Important points when choosing BCAA:

• Quality: Choose BCAA from reliable manufacturers who test their products for cleanliness and quality.
• Composition: Carefully study the composition of the additives. Make sure that it contains only BCAA and does not contain unnecessary additives, such as sugar, artificial sweeteners and dyes.
• Price: Compare the prices of various brands and forms of BCAA. Powder is usually the most economical option.
• Reviews: Read the reviews of other users to learn about their experience of using the additives.
• Compliance with your goals: Select BCAA that meet your goals and needs. If you want to increase muscle mass, select a high leicin content. If you want to improve recovery, select an additive containing electrolytes and other useful ingredients.

BCAA and other additives:

BCAA is often combined with other additives to improve results. Some popular combinations include:

• Creatine: Creatine and BCAA can synergistically improve the growth of muscle mass and strength.
• Wastein protein: Serum protein is a full -fledged source of protein, which contains all the necessary amino acids, including BCAA. Combining serum protein with BCAA can contribute to even greater growth and restoration of muscles.
• Glutamine: Glutamine is another amino acid that plays an important role in restoration of muscles and immune function. Combining glutamine with BCAA can speed up the recovery process after training.
• Carnitine: Carnitine helps to transport fatty acids to mitochondria, where they are used to obtain energy. Carnitine combination with BCAA can help improve fat burning and performance.

BCAA for various sports:

BCAA can be useful for athletes involved in various sports:

• Strength sports (bodybuilding, powerlifting, heavy athletics): BCAA help to increase muscle mass, strength and accelerate recovery after training.
• Endurance sports (running, swimming, cycling): BCAA help reduce fatigue, improve endurance and prevent muscle catabolism during long -term training.
• Team sports (football, basketball, volleyball): BCAA helps improve performance, accelerate recovery and prevent muscle injuries.
• Mixed martial arts (MMA): BCAA helps improve recovery after training, reduce muscle catabolism and increase endurance.

Do all athletes need BCAA?

Not all athletes need BCAA additions. A balanced diet rich in protein can provide a sufficient amount of BCAA for most people. However, athletes who:

• They are engaged in intensive training.
• Are in the period of weight loss.
• Have limited access to quality protein sources.
• They are experiencing problems with recovery after training.

They can benefit from the addition of BCAA.

BCAA alternatives:

If you do not want to accept BCAA in the form of an additive, there are alternative ways to increase BCAA consumption:

• Consume more protein: Make sure your diet contains a sufficient amount of protein from various sources.
• Include in the diet products rich in BCAA: Eat more meat, fish, eggs, dairy products, legumes, nuts and seeds.
• Use protein powders: Wastein, casein and soy protein contain BCAA.

Conclusion (do not turn on):

Recommendations (do not include):