BCAA - dosage, recommendations, contraindications. When and how to take BCAAs?

BCAA amino acids - effects, composition of BCAA

BCAA is a set of three different nutrients - leucine, valine and isoleucine. All three compounds belong to the group of exogenous amino acids, i.e. those that are not synthesized in the body - they must be supplied externally with food or through dietary supplements.

Leucine

It is an amino acid that inhibits the action of cortisol (cortisol intensifies catabolic processes). Leucine increases protein synthesis in the muscles and also intensifies the action of insulin.

Valine

This amino acid also inhibits catabolic processes in the muscles. In addition, it regulates the level of growth hormone hgh, and also improves the processes of obtaining energy in the muscles.

Isoleucine

Isoleucine shows anti-catabolic properties, which keeps muscles in good condition. It can regulate blood sugar levels.

Leucine, valine, and isoleucine, or branched-chain amino acids BCAA, support muscles by reducing the breakdown of muscle tissue, which is important especially in physically active people who want to achieve an ideal physique.

Natural sources of BCAA amino acids

Although athletes most often reach for BCAA in the form of dietary supplements, a set of these branched-chain amino acids can also be found in food. For people who do moderate physical activity, BCAA amino acids provided from food are usually sufficient. The best sources of BCAAs include dairy, beef, poultry meat, eggs, fish such as tuna and salmon, legumes, and nuts.

BCAA supplementation will work well for people who do frequent muscle workouts.

Branched-chain amino acids BCAA - invaluable support during training

The use of BCAA amino acids supports the body during exercise and supports protein synthesis in the muscles. Research indicates that BCAA not only reduce muscle catabolism and promote fat reduction, but also exhibit much broader effects.

Better quality of exercise

Taking BCAA can support training performance and reduce fatigue. In addition, amino acids promote muscle recovery, so that the effects of strength training can be seen faster, and post-workout fatigue is not as severe. BCAA also reduces mental fatigue, thus increasing the desire to exercise.

Less susceptibility to stress

People using BCAA amino acids have also been noted to be less susceptible to stress. Stressful situations cause our body to produce cortisol. One of the effects it can cause is a negative impact on muscle mass. More stress can therefore affect how we look.

BCAA also exhibit neuromodulatory effects. It can regulate the activity of neurotransmitters, thanks to which the pain threshold is shifted.

In a nutshell, the benefits of BCAA supplementation are as follows:

limited breakdown of muscle tissue - maintaining muscle in the desired state,
faster building of muscle mass,
fat reduction,
better endurance,
better regeneration,
increased pain threshold,
reducing ammonia levels in muscles.

Taking BCAA when reducing body fat

BCAA work not only for people who want to build muscle mass. Amino acids can also be useful for people on a diet. Studies show that athletes on a high-protein diet who took BCAA regularly lost excess weight faster.

Wide application of BCAA in sports

Exogenous amino acids BCAA in the form of a supplement is an option for people who exercise regularly and want to supply the body with substances necessary for building muscle tissue. The preparations will work in many different areas of the spot - from strength training through crossfit to team sports.

How to dose BCAA?

BCAA amino acids are considered the most anabolic of the nine essential amino acids. Therefore, dietary supplements containing BCAA are very popular among physically active people who have an increased demand for branched chain amino acids.

The data obtained so far suggest that the supply of BCAA amino acids should be 0.5 - 1.0 g of the compound per 10 kg of body weight. This means that an athlete weighing 90 kg should provide the body with 4.5 to 9.0 g of BCAA. However, it is worth paying attention to the fact that supplement consumption should be directly related to the intensity of training - the more demanding exercises an athlete performs, the greater the body's need for BCAA.

BCAA dosage - how often to take BCAA?

For active people, taking BCAA should become a habit. Studies show that supplementation has the best results when it is long-term and regular - BCAAs are worth taking on both training and non-exercise days.

Before or after training?

BCAA provide a broad spectrum of action to support the body and ensure better sports performance. The role of BCAA amino acids is to provide essential nutrients to muscle cells. In fact, the supplement can be taken before, during and after training. The conducted research shows that the effects brought by BCAA occur regardless of when we take the measure. However, regular intake of BCAA before training may prove more effective in reducing soreness and in supporting muscle recovery than supplementation immediately after training.

When BCAA are delivered to the body in supplement form, the level of branched-chain amino acids immediately increases. It used to be suggested that BCAA amino acids should be taken no later than one hour after training. Recent studies indicate that this time can be extended and last up to 5 hours.

On non-workout days, it is a good idea to take BCAA on an empty stomach and before bedtime.

Dietary supplements with BCAA

BCAA amino acids come in the form of dietary supplements with a very diverse formula. We can take them, for example, in the form of tablets or capsules. Powders are also very often used, which are characterized by rapid assimilation and allow precise adjustment of BCAA doses to the needs of the body.

When choosing the right dietary supplement, it is worth paying attention to the proportion of ingredients. Most of the research on BCAAs relates to dietary supplements in a 2:1:1 (leucine-valine-isoleucine) ratio. This ratio is recognized by scientists as optimal. For those who want to focus on replenishing leucine levels in the body, an 8:1:1 BCAA or even a 20:1:1 BCAA is recommended.

BCAA — side effects

BCAA amino acids are highly effective and their proven performance is undeniable. However, it is important to remember that the supplement in excessive doses can cause a number of health problems. Side effects of BCAA supplementation can include fatigue, nausea, headaches, sleep disturbances, worsened mood, and even kidney and liver impairment, among others. It is also possible to inhibit the absorption of other amino acids.

BCAA amino acids inhibit protein reduction, promote muscle mass building, accelerate recovery, and boost immunity, so it is undoubtedly worth taking them after, during or before training. It should be remembered that the dose of BCAA amino acids should depend on body weight and be precisely matched to the intensity of training.

Your shopping cart is empty.