BCAA
BCAA, from the English Branched Chain Amino Acids, are exogenous branched chain amino acids that have a very wide range of effects on the human body. These substances support the building of muscle mass and support the fat burning process. BCAA is a natural compound, well known to all those who are at least a little interested in sports and aesthetic figure.
BCAA - what is it?
BCAA is a set of three amino acids with branched side chains that the body is not able to produce on its own. Therefore, ingredients such as leucine, isoleucine and valine must be provided with the feed. It is not always successful and in the case of an increased demand for branched chain amino acids, dietary supplements come to the rescue.
BCAAs owe their uniqueness to i.a. the fact that their metabolism occurs directly in skeletal muscle, and not, as in the case of other amino acids, in the liver. This significantly improves the attractiveness of the supplement and also increases the effectiveness of physical exertion.
Components of BCAA
BCAA consists of three amino acids such as leucine, valine, and isoleucine. To understand how a given compound works, it is worth taking a closer look at each of the amino acids separately.
Leucine inhibits the action of cortisol, a hormone that intensifies catabolic processes and thus is responsible for the breakdown of muscle tissue. The amino acid also activates mTOR kinase, which increases the synthesis of muscle proteins, which results in faster muscle growth.
Valine protects muscles from breakdown. It also regulates the concentration of growth hormone and improves the processes of obtaining energy in the muscles.
In turn, isoleucine works anti-catabolic, so it prevents the burning of proteins from the muscles in order to obtain energy. Thus, it effectively protects them.
All three branched chain amino acids also contribute to the maintenance of normal blood glucose levels.
The effect of BCAAs on the body
Regular and long-term intake of BCAA supplements supports muscle growth and also allows you to better nourish them. At the same time, these amino acids protect the muscles against breakdown. In addition, BCAAs have a positive effect on increasing performance during training, so that athletes can exercise longer and more intensively. Moreover, the set of branched chain amino acids reduces the feeling of fatigue and muscle soreness. It also accelerates regeneration after physical exertion.
In addition, the use of BCAAs may also increase resistance to stress and the supplement taken after training reduces the likelihood of soreness, because the amino acids included in the compound support the process of muscle glycogen reconstruction.
BCAA not only helps build and maintain muscle mass, but also increases the rate of fat burning. BCAA supplementation is therefore a good solution for people who care about shaping their figure and losing unnecessary kilograms without the risk of losing muscle mass. Using the benefits of the compound during the use of the diet, will have a positive effect on its results.
BCAAs also have a good effect on memory and concentration. It also has a positive effect on the immune system.
Who should consider BCAA supplementation?
Supplementation with branched chain amino acids is recommended primarily to athletes, both beginners and those who have been associated with physical activity for years.
BCAA is necessary for shaping the figure and building muscle. The compound also works great after physical exertion, because it eliminates the effects of too intense workouts.
Among amateurs starting their sports career, BCAA will reduce muscle pain and soreness after training, as well as accelerate the growth of muscle mass, which will certainly have a motivating effect and make the effects of exercises more noticeable.
In turn, among experienced athletes, the supplement will reduce the feeling of fatigue and nourish the muscles, while protecting them from breakdown.
When to use BCAA?
The time of using the supplement is extremely important because it depends on the results we achieve.
Due to all the beneficial properties of the compound, the best solution seems to be taking the supplement before starting exercise. Thanks to this, BCAA will inhibit catabolic processes in the body, reduce the feeling of fatigue, increase performance during training, as well as muscle strength.
However, also after the training, it is worth reaching for the supplement, because then the risk of soreness and blocked muscle breakdown will be minimized. At the same time, the muscles will regenerate faster and the feeling of fatigue after exercise will decrease.
On days when training is not provided, it is recommended to take BCAAs in the morning, immediately after waking up and in the evening, just before bedtime.
In people taking BCAAs during weight reduction, due to the energy deficit, it is recommended to take the supplement in the morning after waking up, before the planned training and during strength effort.
The right portion of the BCAA supplement
When using supplementation, it is necessary to correctly calculate the portion to be taken. Too low supply of the preparation will not cause the expected effects, while too high consumption of the product may contribute to the occurrence of negative side effects.
BCAA is taken according to the principle, in a portion of 0.5 to 1 g per 10 kg of body weight, which means that, for example, a person whose body weight is 80 kg should take the supplement in the amount of 4 to 8 g per day.
In turn, breaking down the compound into prime factors, it is recommended to take 40 mg of leucine, 17-25 mg of valine and 19 mg of isoleucine per one kilogram of body weight per day.
When choosing the right portion of the supplement, you should take into account not only body weight, but also the level of physical activity. As a rule, people who exercise more are recommended to have a larger portion of the preparation.
Also during the reduction period, it is recommended to use a slightly larger portion of the supplement, because it is then that the body should be most protected against catabolic processes.
However, it is never recommended to consume the supplement above the recommended norms.
Side effects
No studies conducted so far have shown any harmful effects of BCAAs on the human body.
Although it is a supplement of natural origin, like any substance consumed in excess, it can cause negative side effects.If the recommended portion of the preparation is exceeded, symptoms such as numerous dysfunctions of the digestive system m.in vomiting and nausea can be observed. By oversupplying BCAAs, you can also lead to a deterioration in the absorption of other amino acids, as well as to liver and kidney disorders.
It is worth emphasizing, however, that the listed disorders are associated only with the consumption of portions larger than those recommended by the manufacturer. Following the directions on the product packaging, always use supplements from reliable sources and carefully check the composition of the products you are taking. Then you can feel safe. You will be left with nothing but to reap the benefits of supplementation.
