What are BCAA amino acids, why are they needed, and How to take them correctly?

Essential BCAA amino acids are most preferred a sports nutrition product among professional bodybuilders and lovers. The uniqueness of the composition and form of the product is that it can be taken both for building muscle mass, and with losing weight. BCAAs, in addition to all this, are involved in many processes. organism. And how to take the supplement in what proportions, and what time – you will learn further.

• What is BCAA?
  • Structure
  • What are they made of?
  • The correct ratio of 3 amino acids in the supplement
• The mechanism of action on the body
  • BCAA as an energy substrate
  • Muscle protein synthesis
  • Like Glutamine Precursors
  • Stimulation of insulin secretion, PI3K and protein synthesis
  • MTOR activation accelerates protein synthesis
  • BCAA and Fat Burning
• Possible harm and side effects
• Who needs the supplement?
  • Non-sports people
  • In sports
  • For girls
  • For men
  • For weight loss
  • For building muscle
  • For immunity
  • For glucose release
  • As a source of glutamine synthesis
• Release form, and which is better to choose?
• BCAA rules – time, frequency, dosage
  • How to take BCAA in powder, capsule, liquid form
  • For weight loss
  • To increase stamina
  • For muscle growth
• What can be replaced
• Which BCAAs are Better – 2 01 8 Brand Rankings
• How to determine that BCAAs are good?
• BCAA in food
• Are there any contraindications?
• Doctors reviews
• Athletes reviews

What is BCAA?

BCAAs (branched-chain amino acids) – essential amino acids with branched chain. They are not synthesized in the body, therefore make up the need for essential amino acids from protein food. And protein, in turn, breaks down to amino acids. BCAA has become popular due to its ability to create new muscle fibers, prevent their destruction and promote speedy recovery. All this makes the use of BCA mandatory the condition of the daily routine of the athlete (both training and day off), along with eating and sleeping.

Structure

The BCAA Essential Amino Acid Complex contains:

• leucine – has anabolic and anti-catabolic action;
• isoleucine – is involved in the metabolic processes of carbohydrates, the formation of glycogen, hemoglobin and the breakdown of cholesterol;
• valine – produces energy to perform physical activity, promotes the formation of glycogen.

What are they made of?

BCAAs are obtained in several ways:

• from protein hydrolyzate (usually from soy or milk protein) – the most common method of manufacturing an additive;
• biosynthesis or biofermentation – when amino acids produce mutant bacterial strains;
• chemical and enzymatic synthesis (using purified enzymes) is used much less frequently.

The correct ratio of 3 amino acids in the supplement

On the BCAA packaging you can find the following composition – 2: 1: 1; 4: 1: 1, as well as 8 and 12: 1: 1. This ratio indicates proportions amino acids, the first (changing) indicator means leucine. is he participates in most processes and is needed in large quantities. It is believed that enough for athletes ratios of 2: 1: 1 or 4: 1: 1. A higher leucine content (over 4) in the composition is done by manufacturers to attract Buyers and more expensive supplements.

The mechanism of action on the body

BCAA as an energy substrate

After intense physical exertion, the body needs replenishment of energy reserves. After stocks glycogen is exhausted, the body must recover, and for this it can use its own muscle tissue. Therefore necessary timely replenish muscles with amino acids, warning muscle breakdown. It is revealed that leucine itself is a source energy (adenosine triphosphate), during the oxidation of the amino acid leucine ATP is produced, which makes it possible to recover faster and replenish energy, along with glucose.

Muscle protein synthesis

Since muscles are 35% essential amino acids, accordingly, BCAAs play a crucial role in the synthesis of muscle squirrel. Amino acids are needed to build muscle additional intake of supplements will provide the necessary nutrition muscles for further growth and recovery.

Like Glutamine Precursors

BCAA has one more feature – this is an opportunity converted to glutamine. Glutamine, in turn, is conditionally essential amino acid that is part of the protein. is he essential for muscle growth, which are made up of this amino acid on 60% Also, in addition to the anabolic effects on cells, glutamine increases the level of growth hormone. Therefore, the additional intake of BCAAs reaffirms its usefulness.

Stimulation of insulin secretion, PI3K and protein synthesis

Phosphoinositide-3-kinase (a key element of the PI3K signaling pathway) – accelerates protein synthesis, transports amino acids into cells, participates in the regulation of glucose intake, precisely because of this ways insulin exhibits an anabolic effect. Leucine promotes enhancing insulin secretion by activating PI3K. Thus raising insulin level, anabolic mechanism is triggered, due to what – proteins are synthesized for further muscle building.

MTOR activation accelerates protein synthesis

mTOR is a protein involved in cell division, cell growth and protein synthesis, the main activator of which is leucine. mTORactivated at high energy level (ATP), which is necessary for the synthesis of a new protein. Therefore, the additional intake of BCAAs, including leucine, accelerates muscle growth by providing ATP.

BCAA and Fat Burning

By itself, the fat burning effect of BCAAs has not been proven. But Indirectly, when weight is reduced, BCAAs serve as anti-catabolic, appetite suppressant and metabolic accelerator. BCAA also able to increase the secretion of leptin – the hormone responsible for burning, fat deposition and appetite. Low leptin levels the body stores the remnants of adipose tissue for a rainy day. Higher leptin, the body is more satisfying and easier to give fats for release energy. Thus, limiting calorie intake from fat and carbohydrates along with BCA, you can achieve burning subcutaneous fat, without stopping weight at a dead center.

Possible harm and side effects

Since BCAAs are derived from proteins, it should be understood that protein can also be toxic. First, the decay product protein is ammonia, which in large quantities can cause to poisoning the body. It is important to follow clear guidelines and dosages indicated on the package.

Secondly, the product itself can be made from substandard, toxic raw materials that can cause malaise – nausea, vomiting. Cheap raw materials can often be used by manufacturers in quality of profit. Therefore, choose only proven supplements leading brands, do not buy goods by weight in packages.

Who needs the supplement?

Next, we consider in detail who should take the complex BCAA amino acids and why it is needed in nutrition to achieve specific goals for people involved in different sports and those who are not at all engaged in power and other types training sessions.

Non-sports people

Since essential amino acids are involved in the process muscle protein formation and prevent muscle breakdown fibers, their intake is necessary for any organism. But take doses designed to restore athletes after physical loads not practicing in such quantity is not worth it. In that it is better to eat foods rich in BCAAs – meat, dairy products, fish.

In sports

In sports – BCAA is an indispensable supplement. It is necessary not only bodybuilders who are gaining muscle mass and are afraid of losing it. BCA is also necessary for aerobic exercise, such as running, swimming, cycling, and many other sports requiring high energy costs. After such loads with additives need to restore the energy spent so as not to destroy muscle protein, and accelerate the recovery of the body.

For girls

For girls involved in sports, it is equally important to receive essential amino acids. Female muscle growth mechanism is no different from male, therefore, BCA are necessary for both of them in order to increase mass or prevent its destruction in the process of losing weight. Adhering to the recommended dosage, girls need take the supplement before or after training, as well as on days recreation.

For men

Men are more likely to be the most frequent visitors. gym and bodybuilding, powerlifting and weightlifting. It’s important for these disciplines to maintain muscle mass, strength and quality recovery. Therefore, with such loads should not be neglected by the additional use of BCA, but not forgetting about good nutrition, which everyone should do essential nutrients, including amino acids.

For weight loss

Although BCAAs are responsible for muscle anabolic processes, forget about the need to take them in the process of losing weight, especially on drying. The supplement does not directly affect weight loss, but plays a role in regulating carbohydrate metabolism, reduces catabolism. With a low-carb diet, the body lacks energy (carbohydrates), therefore, to restore tissue and provide fuel under load, he can take everything necessary from his own muscle tissue. And the action of the BCAA will prevent this destructive process, saving muscles, without interfering with fat burning.

For building muscle

Knowing the anabolic effect of amino acids, of course, without they can not do with mass collection. During this period, the body needs not only in a sufficient intake of protein, but also carbohydrates with fats. During this period, it is necessary to ensure the intake of high-calorie food that will maintain energy levels. Therefore, it makes sense to take a gainer – a high-carb cocktail, containing the required amount of BCA.

For immunity

There is no scientific research that would prove direct immunostimulating effect of BCA. Many sources, and sometimes themselves manufacturers indicate the effect of the supplement on enhancing immunity. It’s not quite so, really tired and overtrained the body does not have time to recover properly and is in stress, resulting in reduced immunity. BCAA promotes maintaining the body in a healthy state, providing it proper rest, respectively, and immunity remains at its due level.

For glucose release

The mechanism of action of BCAAs confirms the effect of irreplaceable amino acids to regulate glucose intake. Glucose serves an energy substrate that supports the forces under load, provides energy for recovery, preventing the breakdown of muscle squirrel. When ingested, glucose causes an increase in level insulin is a known anabolic. Therefore, when consuming food, rich in carbohydrates, taking supplements, including leucine, promotes the release of energy that enters the muscles for energy and further growth.

As a source of glutamine synthesis

BCAAs to cells are able to convert to glutamine, without which muscle growth is impossible. Glutamine also increases levels. growth hormone known for its anabolic effects and effects on the growth of all cells in the body. Therefore, taking BCA, glutamine in no additional quantity needed.

Release form, and which is better to choose?

There are three forms produced by manufacturers of sportswear. power supply:

• encapsulated;
• powder;
• liquid.

The encapsulated form is the purest and convenient to use. Serving BCAA (depending on manufacturer’s recommendations) drink a glass of water. Capsules have a bitter taste, do not include other flavors and sweeteners.

The powder form is also clean, but may include additives to improve palatability, although bitterness is not removed. The powder is easily diluted in a glass of water, and the recommended portion is easily filled with a measuring spoon, provided by the manufacturer.

Liquid form – comes in the form of ready-made drinks (less commonly), or in the form of a concentrate intended for dilution with water. This form is absorbed faster by adding sugar to structure. She is less preferred by athletes since she cannot be used during drying, while restricting consumption carbohydrates.

BCAA rules – time, frequency, dosage

How to take BCAA in powder, capsule, liquid form

Regardless of form, it is important to use the supplement in the right dosages. The recommended daily intake of 5-6 g, which are better to drink in 2 doses.

Important! BCAAs are recommended not only on training days, but also relaxing.

On training days: the first portion of the supplement can be consume immediately after sleep, or 30-40 minutes before training or during exercise to protect the muscles from destruction. Second a portion is taken immediately after loading to accelerate recovery.

On days of rest: the first portion is taken after awakening, the second at night. One of the servings can also be taken in during the day, if there is a large gap between meals. The supplement will prevent muscle breakdown.

For weight loss

For weight loss, the preferred capsule form. Take the additive in its pure form, washed down with water, is necessary throughout the whole period of diet and work on the relief. On rest days, take BCAA morning and evening, or one serving throughout the day. In the days workouts, take a serving in the middle of the load, and immediately on it ending. It is advisable to accompany this period with the intake of amino acids full cycle, one serving before training, the second (separately from BCAA) during the day or at night.

To increase stamina

When working on endurance, in addition to power loads, it can one or more short cardio sessions. In that case, it is desirable to take a portion of BCA before loading for 30-40 minutes. Especially if morning cardio is performed on an empty stomach. Second a serving may be taken after a workout. If during the day a second training session is planned, supplementation may be repeated on morning regimen (before the load). During this period, you can also make up the need for muscles to eat full cycle amino acids (in during the day or after exertion).

For muscle growth

For quality growth, subject to good nutrition, without BCAAs are not enough. Although supplementation plays an important role in this process, nevertheless, they will bring the greatest benefit along with supplements that affect nutrition and muscle growth. Adhere to recommended dosage. You can enrich and stir bts with following additives:

• With creatine – supplement can increase muscle strength, by retaining fluid in the muscles, whereby muscles are able to lift more weight. Creatine is taken before training in 30-40 minutes, to prevent catabolism, you can add a portion of BCAA. If both additives are powder – mix one serving in 300 ml of water or juice (preferably grape). If both forms are encapsulated, drink them at the same time. water.
• With protein – choose a form of whey protein, casein, or multicomponent. For stirring milk or juice is suitable for the protein, so in this case it’s convenient take a powder form of amino acids. Such a cocktail can take before workout in 40 minutes, or during, providing muscle building material. Also, a cocktail can be consumed in as a snack, if it is not possible to cook and eat solid food.
• With a gainer – high calorie carbohydrate-protein shake nourishes the body with all the necessary nutrients for muscle growth. More often, to increase nutritional properties, the gainer is diluted with milk or juice. Cocktail suitable for use after exertion for forty minutes, closing the protein-carbohydrate window. You can add one to a cocktail a serving of BCA. Also, such a cocktail can be consumed an hour before workouts to provide enough energy for intensive training, preventing muscle starvation.

What can be replaced

Although the drug consists of 3 essential amino acids, no strict need to use it during physical exertion. Take bcaa for muscle mass and exercise for weight loss does not make much sense with sufficient protein intake from the diet. If you are supplemented with protein shakes, this is how to replace bcaa to speed recovery best of all. Quality Whey Protein Has It All essential amino acids.

Which BCAAs are Better – 2018 Brand Rankings

1	Optimum Nutrition Gold Standard BCAA Train + Recover
2	Weider Premium BCAA
3	Ultimate Nutrition BCAA 12000 Powder
4	Aminocore by Allmax nutrition
5	BCAA Complex 5050 (Dymatize)
6	Xtend (SciVation)
7	Modern BCAA (USPlabs)
8	Intra Fuel (San)
9	Maximum BCAA Syntho (Weider)
10	BCAA Pro Reloaded (San)

How to determine that BCAAs are good?

The first, distinguishing feature of high-quality BCAAs is the bitter taste, and a specific chemical smell. Color must match the description on the package. Of course, the expiration date should not expire. High-quality powder form leaves a thin film on surface after dilution with water. The taste still remains bitter.

BCAA in food

Product in 170 g	BCAA	Leucine	Isoleucine	Valine
Chicken fillet	6.6 g	2.9 g	1.8 g	1.9 g
Ground Beef (Lenten)	6.2 g	2.8 g	1.6 g	1.8 g
Tuna (canned food)	5.6 g	2.5 g	1.5 g	1.6 g
Salmon (wild)	5.9 g	2.7 g	1.5 g	1.7 g
Beef steak	6.2 g	2.8 g	1.6 g	1.8 g
Tilapia	5.9 g	2.7 g	1.6 g	1.6 g
Turkey fillet	5.2 g	2.8 g	1.1 g	1.3 g
1pcs egg (whole)	1.3 g	0.54 g	0.3 g	0.4 g
Egg white 1 pc	0.8 g	0.3 g	0.2 g	0.3 g
Peanut	6.8 g	3.1 g	1.7 g	2 g

Are there any contraindications?

BCAA is not recommended for diabetes, impaired function. pancreas, gastrointestinal tract (ulcers and gastritis), kidney, liver and gallbladder.

Doctors reviews

Irina, therapist: “Healthy people who are active lifestyle, BCAA intake does not harm. Doses must be consistent recommendations. It’s important not to overdo it with the amount of protein in diet, since the addition of protein shakes to it, amino acids and BCA can “plant kidneys” that over time do not will be able to cope with so much ammonia due to destruction squirrel. In this case, urine may turn bright yellow and have pungent ammonia odor. Whatever the supplement is useful for athletes, it is better to take breaks between courses, giving the liver and kidneys take a break from hard work. Turn in periodically kidney and liver tests to see the effect and condition internal organs, and prevent negative effects. ”

Athletes reviews

Oleg, gym trainer: “To get results from training, you need to not only train hard, but also make up all the body’s needs for nutrients. For the muscles to grow, either recover faster, eat little quality. If you set a goal to become a professional athlete, you should study sports nutrition materials and make friends with sports additives. This is not a hormonal drug, not poison, BCAAs are indispensable amino acids that contribute to the body quality muscles and prevent their further destruction. The body needs amino acids, along with carbohydrates, fats, vitamins and minerals. ”