Btsa sports nutrition composition. BCAA: benefits and harms, how to take it and what are the results of taking it. What sports nutrition should I take with bcaa?

BCAA: how to take amino acids correctly, what they affect and where they are found

The BCAA amino acid complex is considered by many to be the most effective sports supplement for exercising people. This is the main material for building muscles, which is not synthesized in the human body - that is, amino acids must be obtained from the outside - along with food or in the form of supplements.

Guests of the program Fitness hour on "Soviet Sport" - stars of bodybuilding and powerlifting - agree that BCAA is the most important supplement for fans of "iron" sports.

Just starting to exercise, people go to sports nutrition stores and see a variety of jars with different inscriptions. Among them, of course, there will be BCAA complexes. What they are, why they are needed, who should take them and how, read our material.

What's happenedBCAAs

BCAA (from the English. Branched-chain amino acids) is a complex consisting of three essential amino acids:

Leucine

Isoleucine

Valine

DifferencesBCAA from other amino acids

BCAAs cannot be synthesized in the body, so humans can only obtain them from food or special supplements. They are metabolized, unlike other amino acids, not in the liver, but in the muscles, they are considered the most quickly absorbed amino acid and “fuel” for muscles, they increase athletic performance, and overall health.

Amino acids are the minimal structural units from which protein molecules are formed. The body synthesizes most amino acids from other amino acids. But there are 9 essential amino acids that the body cannot synthesize and which must be supplied with food in ready-made form.

It is thanks to BCAA that about 90% of the absorption of amino acids occurs in the first hours after eating. After transporting BCAA into the blood, the amino acid interacts with muscle cells, which can improve athletic performance and speed up recovery after intense training. The use of these amino acids stimulates the formation of new muscle tissue and slows down the process of destruction of existing muscle tissue, normalizes fat metabolism processes, accelerates the burning of subcutaneous fat and improves metabolism.

Nutritionist Svetlana Titova

BCAA from food

Amino acids are found not only in sports nutrition, but also in our everyday food. Let’s say that the content of leucine, isoleucine and valine in meat and dairy products is maximum.

For example, consuming 200-250 grams of beef or other meat completely covers the daily requirement for BCAAs. Also, these amino acids are present in higher concentrations in such products as: chicken fillet, beef, tuna, salmon, turkey fillet, eggs, peanuts, notes Titova.

However, it should still be taken into account that taking individual amino acids is an addition to the main diet.

Their effectiveness increases if the need for other food ingredients is fully satisfied. There is no point in completely saturating the body with some amino acids to the detriment of others. But, given that these amino acids are essential, their intake is highly desirable. The source of additional intake of these amino acids is a high-protein cocktail or tablet forms.

Sports doctor Oleg Gusev

How many BCAAs are there in the products we know? We took data for a standard portion of 170 g

BCAA content in staple foods

Roasted peanuts contain more leucine and total BCAAs than all meat products, but are an eternity behind them in terms of total protein.

BCAAsin bodybuilding and sports

“For me and all high-level athletes, BCAA is the number 1 supplement,” noted the first Russian athlete to win the Arnold Classic tournament in the 2013 Men’s Physique category, master of bodybuilding debate Denis Gusev.

Just look at the effect of BCAA on our body:

a) reduction in muscle catabolism (both during exercise and during a long break from training); b) acceleration of protein synthesis; c) direct participation as a building material during hypertrophy of muscle tissue; d) reduction of body fat mass.

The role of BCAA in the body:

• Substrate for muscle protein synthesis
• Substrate for energy production
• Stimulates muscle protein synthesis
• Suppresses catabolism and muscle breakdown
• Stimulates the production of the anabolic hormone insulin

BCAAs perform several useful functions at once and can be used with great success when gaining muscle mass, losing weight, working on relief, and aerobic training.

Performing physical exercise increases the oxidation of BCAA in order to maintain energy homeostasis by converting it into a readily available energy source - glucose.

Research shows that during and after exercise in athletes, the concentration of BCAA (especially leucine) decreases; immediately after this, metabolic processes are activated that are aimed at normalizing the concentration of BCAA, that is, muscle proteins begin to break down, as the main sources for replenishing the BCAA amino acid pool. Additional intake of BCAA supplements can restore their concentration and stop the process of muscle breakdown.

How, when and in what form to takeBCAAs

BCAAsThey are produced in several forms: capsules, tablets, and powder that needs to be diluted.

“Taking this supplement is necessary in three periods of time - before, during and after training,” noted European champion in the 2011 classic bodybuilding category Stanislav Lindover.

Denis Gusev said that he uses powder and capsule forms. “I drink the powder throughout my workout. And now I have 2 of them a day. Cardio in the morning, strength training in the afternoon. I take capsules during the day and at night. In the off-season, I don’t use any sports nutrition at all,” he noted.

Fitness trainer and nutritionist Yaroslav Laushkin agrees with this sentiment. “There is a time for each form of BCAA. Directly before training (capsules), during (soluble powder) or immediately after (capsules). You can also take BCAA in the morning on an empty stomach after waking up or before going to bed,” Yaroslav said.

“It is very important to take BCAA immediately after waking up, because... the level of cortisol (muscle destruction) is highest in the morning, because at night during sleep our body starves for a long time,” said Hovhannes Manukyan, leading consultant of the 5LB sports nutrition store chain.

In general, there is a reason and reason for each type of BCAA. The most convenient form for taking on an empty stomach, according to nutritionist and sports doctor Mikhail Klestov, is powder dissolved in water. However, if a person is traveling or has a busy schedule, there is nothing wrong with taking capsules.

How much to weigh in grams

“For a person with physical activity (especially if it’s a gym) - 35 mg of leucine per 1 kg of body weight. Thus, the general dosage for an adult is 4-6 g of BCAA per dose. By the way, many people make the mistake and drink exactly as much as indicated on the package, and often do not reach this limit, throwing money down the drain,” Laushkin noted.

“I take BCAA in micronized, flavored powder form, about 15-20 grams per workout day. 15-20 grams is the maximum amount that our intestines are able to pass through the walls,” noted Stanislav Lindover.

“Most professional trainers agree that for every kilogram of body weight an athlete should receive about 0.37 g/kg of BCAA per day. The optimal single dose of BCAA is 5-10 grams, both when losing weight and when gaining muscle mass. The frequency of administration is 1-3 times a day. Smaller doses of BCAA are also effective, but they will no longer fully cover the body’s needs,” noted Manukyan.

Ratio of leucine, isoleucine and valine

Like any complex consisting of several components, inBCAAs some are considered fundamental, and some are considered complementary. The experts we interviewed unanimously stated that the most important component BCAAs- this is leucine.

“You don’t even need to take BCAA, monoleucine is enough. The ratio is the same for almost everyone: 50% leucine, and 25% of the rest,” noted Mikhail Klestov.

“2:1:1 or 3:1:1. There should be more leucine, but not by much, although it is considered the main amino acid in BCAA. It is this formula that is considered the most effective for launching muscle synthesis and energy reproduction. That is, even if we make the composition 10:1:1 by sharply increasing the main amino acid leucine), it will not get better, but even vice versa,” said nutritionist Yaroslav Laushkin.

Review of the composition of 7 popular BCAA complexes

We've collected the most popular BCAA products from well-known brands and analyzed their composition to help readers understand the mysterious formulas.

BCAAsfromNutrend in ampoules

Form - drinking

Composition in one serving (1 drinking ampoule = 60 ml) of the product:

L-leucine – 1500 mg
L-isoleucine – 750 mg
L-valine – 750 mg

Ingredients:
Water, acidity regulator citric acid, L-leucine, L-isoleucine, L-valine, flavors (E 104, E 110), potassium sorbate and sodium benzoate, sweeteners sodium cyclamate, acesulfame K, sucralose and neohesperedin.

BCAA in liquid form. The taste is pleasant, which is important for traditionally bitter amino acids. Well suited for use either immediately before training or during. Minus - 1 ampoule is absolutely not enough, and a large amount will take a toll on your wallet.

BCAAsfromOptimumNutrition

Form - capsules

Composition per serving (2 capsules)

L-valine – 250 mg

L-leucine – 500 mg
L-isoleucine – 250 mg

Other Ingredients:

Gelatin, microcrystalline cellulose, magnesium stearate.

Review:

A product from a well-known company, a classic version. The recommended portion, of course, is too small; one way or another, you will have to exceed it.

BCAAsfromTrecNutrition

Form - capsules

Composition of the daily serving (10 capsules):

L-isoleucine - 2240 mg

L-leucine - 1990 mg

L-valine - 1270 mg

Taurine - 1250 mg

Vitamin B6 (pyridoxine hydrochloride) -6 mg

In addition to BCAA, the complex also includes taurine and vitamin B6. The latter is recommended for better protein absorption. The presence of taurine does not make this product special. Taurine is actively added to many energy drinks, but so far no serious stimulating effect has been observed. However, some scientists believe that taurine has a positive effect on metabolism.

BCAA from Performance

Form - capsules

Composition of 1 serving (6 tablets)

L-Leucine 3000 mg

L-Valine 1500 mg

L-Isoleucine 1500 mg

A special feature of the product is the presence of vitamin B6, which has a good effect on protein absorption. Overall a classic option.

BCAA from MusclePharm

Form - capsules

Serving - 7.16 g

L-leucine 3000 mg

L-valine 2000 mg

L-isoleucine 1000 mg

Other Ingredients:

Malic acid, natural and artificial flavors, sucralose, soy lecithin, spirulina powder.

The increased amount of valine seems unexpected. While all sports doctors pay attention to the fact that the main one in this trio is leucine, there is only one and a half times more of it than valine.

BCAA from Nutrend

Form - drinking

Amount of nutrients per serving (40 ml):
L-valine – 1840 mg
L-isoleucine – 800 mg
L-leucine – 560 mg
Vitamin B6 – 1.6 mg

The amount of valine seems rather strange - three times more than leucine, which is still considered fundamental. There is even more isoleucine per serving.

BCAAsfromMusclemeds

Form - drinking

Nutrient content of water serving (1 scoop = 12 g):
BCAA in the ratio 10:1:1 (L-leucine, L-valine, L-isoleucine) – 5 g
L-glutamine – 5 g
Critical Amino Acids – 500 mg
(L-alanine, L-arginine, L-histidine, L-proline, L-methionine, L-threonine, L-phenylalanine, L-tyrosine, L-asparagine, L-aspartate, L-cysteine, glycine, L-serine ,L-typtophan, L-lysine)

Other Ingredients: Citric Acid, Natural Flavor, Acesulfame Potassium, Sucralose, Yellow #5, Decanoic Acid, PEG 8000, PEG 3350, Blue 1.

While all the other participants on our list are clearly skimping on leucine, Musclemeds has sold out in earnest. The ratio of leucine to other components in the ratio of 10:1:1 seems somewhat high. A clear advantage of this supplement is the presence of glutamine, an amino acid from which the body synthesizes other important amino acids. In addition, glutamine can have a positive effect on the immune system.

Proteins are very important for humans, scientists realized this a very long time ago. The term " protein", from the Greek word " first" And this is true - for any athlete, and even more so for a bodybuilder, protein is a fundamental factor in all recovery processes.

Typically, protein is synthesized from 20 standard amino acids. And if the body can synthesize most of these amino acids on its own, then there are essential amino acids, which must enter the body from the outside. The three most important branched chain amino acids for building muscle mass are: leucine, isoleucine and valine. It was these three amino acids that were combined into one drug, which was called BCAA branched amino acids

Role in the body

• Valin— One of the most active components in the regeneration of damaged muscle fibers. If an athlete trains intensively and with a high load, then fiber tears occur in the muscles. When these tears heal, muscle growth occurs. Additional intake of valine reduces the healing time of such microtraumas. In addition, taking valine significantly improves nitrogen balance, which also accelerates muscle growth and prevents protein destruction.
• Leucine– Reduces blood sugar levels, promoting increased growth hormone production. How important growth hormone is for increasing muscle mass and restoring muscle fibers after heavy training probably shouldn’t be said. Leucine is also actively involved in the restoration of muscle tissue, skin and bones.
  
• Isoleucine— An essential amino acid in the production of hemoglobin. It also stabilizes blood sugar levels, increases the overall endurance of the body and accelerates the recovery of damaged muscle tissue.

Taking the BCAA amino acid complex provides a powerful acceleration in the recovery of muscle fibers, stimulates an increase in the body's production of growth hormone and restores energy balance.

The most important amino acid in this trio for a bodybuilder is leucine. During scientific research, it was found that taking leucine together with isoleucine and valine greatly enhances the effect of the former. It is generally accepted that the optimal ratio of these amino acids is: 2:1:1. That is, for every mg of valine and isoleucine there are 2 mg of leucine. But such proportions are not dogma.

BCAA - When to use and in what dosages.

The bodybuilder’s body on training days and on rest days, when the body is recovering, experiences a different need for fast amino acids; the regimen for taking BCAA on these days is somewhat different.

On training days

When an athlete actively trains, not only anabolic processes (muscle growth) are launched in his body, but also catabolic destructive processes. The task is to stimulate anabolic processes and inhibit catabolic ones.

If anabolic processes are activated on rest days, then catabolic processes, on the contrary, are most dangerous during training. During intense exercise the body needs additional nutrition. And if this recharge is not given from the outside, then it will begin to look for additional reserves inside the body.

The first step is to use up the glycogen reserves in the liver and muscles. If there are not enough of them, the body begins to actively break down the amino acids that make up the muscles.

In this case, BCAA acts as an assistant. In order for the body not to even have the desire to start devouring itself, it needs to be given something else to “eat”. BCAA amino acids are perfect for this role! Due to the fact that branched chain amino acids are instantly absorbed, they are actively involved in the process and more prevents catabolism from developing during exercise, but also actively participate in building muscle mass and burning fat mass.

BCAAs should be taken immediately before and immediately after exercise. It would be useful to take a small amount of amino acids during training if its duration exceeds 1 hour.

After training, when glucose levels are at a minimum and there are practically no amino acids left, you should immediately replenish their supply. In this case, metabolic processes, which will continue for some time at a frantic pace, will receive material for processing.

On rest days

There is an opinion that it is not necessary to take BCAAs on non-training days. This is justified by the fact that since there is no effect on the body, then there is no catabolism. And for the anabolic process, there is enough protein from your regular diet. This is wrong.

Catabolic processes are strongest immediately after sleep. If at this moment you get protein from regular food or take protein, then the body will need some time to break down the protein into amino acids. Taking BCAAs in the morning solves this problem - amino acids immediately reach the muscles. It is recommended to take 0.5-1 of a standard serving immediately after sleep.

Release forms

• Capsules— The most popular form of release of BCAAs. For the first time, branched chain amino acids were produced in capsules. The main advantage of this form of release is ease of use. The capsules are easy to take with you and can be taken anywhere as long as you have a glass of water handy.
  Another advantage is the neutral taste.. Due to the fact that the powder is packaged in capsules, you do not feel the bitter aftertaste characteristic of pure powdered form of branched chain amino acids.
  Capsules containing from 250 to 1250 mg of BCAA are available in 60 to 1000 capsules per package. The main disadvantage of this form of administration is its high cost. At recommended dosages, one package will last a maximum of a couple of weeks.
• Pills— As a rule, they are pressed powder. The benefits are the same as the capsules. In addition to the above mentioned disadvantages we can add relatively long digestibility, because tablets dissolve more slowly in the stomach.
• Powder— The most economical form of BCAA release. Until recently, powdered BCAAs were consumed mainly by those who wanted to save money. For the same price, you could get 1.5 times more BCAA by purchasing them in powder form.
  Cons: pure powder is very poorly soluble in water and has a rather specific taste. Therefore, it is recommended to take it this way: put a portion of BCAA in your mouth and immediately wash it down with water so that the bitter taste is not felt for so long.
  In the last few years, quite a lot of powdered BCAAs have appeared on the sports nutrition market, which quickly dissolve in water and have pleasant fruity flavors.

Optimal portion

Each sports nutrition manufacturer indicates completely different dosages on their products, regardless of the athlete’s own weight. How to calculate the right dosage of branched chain amino acids for you? And how to measure it in capsules, tablets and powder?

Most professional trainers agree that for every kilogram of body weight the athlete must receive about 33 mg leucine per workout. This way, it is easy to calculate the dosage that is right for you.

For example, if your weight is 75 kg, then for training it is necessary to take at least 2475 mg leucine. With a standard 2:1:1 ratio this would be approximately 5 grams of BCAA. If your weight 90 kg, then take according 6 grams branched chain amino acids during training.

Side effects

Despite the above, many people starting bodybuilding have a question: “ Are BCAA's harmful?" To dispel all doubts, we will answer it. Since branched chain amino acids are essential for the functioning of our body, during intense exercise additional taking BCAA will not cause any disturbances or negative reactions in the human body, but will only benefit. You should not be afraid of an overdose: everything that does not have time to be absorbed will leave the body without disturbing the internal balance in the body.

Sports nutrition plays an important role in bodybuilding, and one of the important functions is performed by amino acids. Muscles are almost entirely composed of protein, but the body needs amino acids not only for their recovery and growth, but also for the proper production of hormones, antibodies, enzymes, restoration of the central nervous system, brain, etc. Overall, this is an incredibly important and valuable supplement that will eat up the lion's share of the sports nutrition budget, but it's worth it! And speaking of their importance, you should definitely pay attention to how to take BCAA.

Among all the amino acids used, BCAAs are of particular importance, but why? The fact is that the three amino acids included in them (Leucine, Isoleucine and Valine) are essential (the body cannot synthesize them on its own), and our muscles consist of as much as 30% of them! That is why it is necessary to carefully understand how to take BCAAs correctly.

Taking BCAA gives our body many beneficial effects:

• Speeds up metabolism;
• Strengthens protein synthesis;
• Protects muscles from catabolism;
• Accelerates recovery;
• Gives better growth of muscle mass, etc.

There is an opinion, or rather a misconception, that taking BCAA has a fat-burning effect. There is some truth in this, but it is very small. The fact is that Lecithin enhances the synthesis of Leptin, a hormone that regulates energy exchange and metabolism. Leptin is a component of fat cells and your hunger, energy and mood directly depend on its level. If Leptin levels are low, your body will think it is starving, your energy levels will decrease, your mood will worsen, and fat will burn more slowly. High dosages of BCAA can greatly enhance Leptin synthesis, thereby giving you more energy, improving well-being and contributing to fat burning. So the manifestation of their effects depends on how you take BCA correctly.

The first amino acid complexes began to be produced by world-famous brands - Twinlab, Optimum Nutrition, Dimatize, etc. Then and now, their BCAAs remain the same - these are three amino acids in the classic 2:1:1 ratio. But even old brands are trying to bring something new to the development of amino acid complexes (as an example, you can look at Amino Energy from ON).

Not long ago, a new form of amino acids appeared - active BCAA. At first glance, it is not at all clear what it is, but everything is much simpler than it seems. Active BCAA are supplemented with stimulants, usually mild (Choline, Theobromine, various nootropics), and not hardcore ones, like burners and pre-workouts. What is the best way to take BCA in active form? This is usually done in the morning, before and during training, but it’s better not to take them at night, otherwise you simply won’t be able to fall asleep. This form is not designed to be taken chronically, especially if it contains many stimulants. It is also better to combine the active form with the passive one.

Underground brands didn’t stop at adding stimulants and nootropics. Not long ago, a new product was released that will simply shock any athlete - Killer Labs Brite BCAA. These aminos do not contain stimulants, but they do contain the naturally occurring anabolic steroid Laxogenin and Epicatechins. So that you understand, the anabolic supplement BCAA was made into a super-anabolic supplement that can be taken by both men and women!

We think progress will not stop there and a lot of different compositions will appear...

Before we talk about how to drink BCAA, let's figure out the correct dosage.

The most optimal dosage of BCAA is from 20 grams for girls, and from 30 grams per day for guys. Only this dosage will work!!! Many people complain that they do not feel the effect of taking aminos, and this is precisely because of insufficient dosage. In fact, BCAAs from 30 grams per day work great and feel great!

The optimal time to take the supplement on training days: in the morning, a portion of BCAA before training, during and after, and also before bed. That is, you get 5 doses of approximately 6 grams.

If you're wondering, "Why drink BCAA during a workout, since it's an anabolic supplement?", then know that by throwing a portion into your shaker and taking it during physical activity, you give your muscles more energy and protect them from breakdown. So this technique should not be missed!

How to consume BCAA on rest days is an equally important question, because your recovery largely depends on it. The number of doses can be reduced even to three times - in the morning, in the middle of the day and before bed. Or you can skip the evening meal, replacing it with casein, and take another meal during the day. In general, when it is better to take BCAA on rest days is up to you, the main thing is to break your dosage into several equally spaced portions so that your body always receives nutrients.

As for how much BCAA to take on rest days, the dosage remains the same - from 20 g for women and from 30 g per day for men.

How to take BCAA powder correctly?

The powder form is the most popular, as it allows you to absorb BCAA almost instantly! It is precisely for its speed that it is valued. However, many athletes use the powder incorrectly, making absorption much longer or reducing the effectiveness of the supplement.

How to take BCAA powder correctly:

• It is best to mix the powder with water for maximum rapid and complete absorption;
• A portion can be dissolved in a glass of water or poured into your mouth and washed down with a sip of water (this way the bitterness typical of BCAA is felt less);
• If you want to throw BCAAs into a shaker with protein, then know that in this case, they will be absorbed a little longer;
• It is better to drink the dissolved powder immediately, since BCAA cannot be stored for a long time in water.

We hope you have figured out the best way to take BCAA powder once and for all.

We have already talked about how to take BCAA correctly, and now we have prepared for you our rating of the best BCAA and amino acids in tablets and powder. Only the coolest, high-dose complexes that have been tested and work will be presented here!

Our list of the best BCAA does not end here, but we decided to stop to give you time to figure it out at least. Whenever possible, we will tell you about other useful products.

Please note that from us you can buy BCAA and buy amino acids from this rating and many other useful sports supplements.

What sports nutrition should I take with BCAA?

BCAA is one of the most important supplements, but it only works fully in combination with other sports nutrition. The basic set of sports nutrition for gaining weight and cutting, for women and men, as well as for different sports, will not differ significantly. In addition to essential amino acids, your complex should also include:

• Vitamins and minerals;
• Fatty acid;
• Protein.

Let's take a closer look at the possible options.

Vitamins and minerals

Fatty acid

Protein

We hope that you have learned enough about what BCAA is and how to use it. We are waiting for your additions and questions in the comments!

Hello my dear readers. Today we will talk about whether bcaa amino acids are harmful to the body? I think it was the fear of side effects that stopped many people from buying sports nutrition. Unfortunately, there is a lot of conflicting information on the Internet. Let's look for answers together. First, let's figure out what btsaa is and why it is needed.

BCAA are amino acids with a branched side chain in their structure. Our body cannot synthesize these substances. They are irreplaceable. There are only three of them in this complex: valine + leucine + isoleucine

• Leucine regulates protein synthesis in the body, as well as nitrogen balance. It is this amino acid that makes up the bulk of all proteins;
• Valine is a source of energy in muscles, as well as one of the important components of tissue synthesis;
• Isoleucine is needed for hemoglobin synthesis and blood sugar regulation. This amino acid is also necessary for the metabolism of leucine.

All these substances are involved in the construction of new muscle fibers. And also, they play an important role in restoration processes. They enter our bodies exclusively through food or supplements. BSAA amino acids are most often found in sports nutrition.

Myths about harm

There are many myths surrounding these beneficial substances. At the same time, there are no clinical trials confirming their harm. I would like to go over the main “horror stories” in a few words. I hope this will finally dispel your doubts.

In sports nutrition, you simply get a concentrated set of BCAAs. Those. The daily intake of such amino acids in the diet corresponds to several scoops. Just because the product is concentrated, it does not become chemical. These are still natural ingredients.

Myth #2: BCAA amino acids cause ulcers, gastrointestinal upset. Studies show that even if you exceed the daily norm, you will not get poisoned. If you systematically abuse these substances, you can only harm your kidneys. In this case, for a long time it is necessary to exceed the daily intake by 10-15 times.

Myth #3: Proteins and BCAAs lead to impotence. It was always strange for me to read about this. Millions of men around the world use sports nutrition. However, none of them spoke about its harmful effects. Moreover, there are no clinical trials to confirm this.

When purchasing a dietary supplement, just pay attention to the ingredients. Various dyes, sweeteners, and preservatives found there cause gastrointestinal upset. They can also provoke allergies and negatively affect liver function. It is better to buy amino acids from well-known companies and with a minimum of additives.

Benefit

The mechanism of action of these amino acids has been well studied. Unlike various myths about harm, it has an evidence base. I want to introduce you to the most important beneficial properties.

For building muscles

One third of the amino acids in muscle proteins are BCAA. Therefore, this complex is the main material for muscle growth. If there are not enough free amino acids in the body, muscle growth stops. For an ordinary person, the protein that he gets from food is enough. For athletes, during and after training, the need for BCAAs increases sharply.

During and after strength training, the concentration of BCAAs decreases. The amount of leucine in the body changes especially dramatically. To restore the concentration of amino acids, metabolic processes are activated.

As a result, muscle proteins are destroyed. They are the main source of replenishment of leucine, isoleucine and valine.

When taken post-workout and during BCAA supplementation, muscle protein breakdown does not occur

Scientists also believe that leucine is one of the main sources of energy. Its oxidation produces more molecules of ATP (adenosine triphosphate) than glucose in the same amount. But ATP is a universal source of energy for the body.

Also, BCAA amino acids cover the increased consumption of glutamine during training. This substance not only plays a big role in muscle growth, it regulates protein synthesis. It also increases the production of growth hormone.

For weight loss

Taking BCAA stimulates the production of leptin. It is this hormone that regulates our weight, appetite, fat consumption and accumulation. Leucine, which is part of sports nutrition, quickly saturates the body. Appetite suppression occurs. When playing sports, calorie consumption increases because fat is burned along the way.

How to drink and who needs it

These three amino acids are significantly different from the rest. They are metabolized exclusively in muscles, so they are indispensable for athletic people. In addition to their effect on muscle growth, they have other advantages. Taking BCAA improves endurance and physical performance. These substances have been clinically proven to strengthen the immune system. In addition, bcaa promotes rapid recovery of the body. If your lifestyle involves heavy physical labor, taking BCAa will also not hurt.

For weight gain

The effectiveness of any sports nutrition depends on its quality and proper intake. This complex of amino acids can be taken in the morning. And also during and after training. The following energy drink is considered optimal:

One or two scoops of amino acids + a few spoons of sugar + a glass of water

All ingredients are mixed. The body receives the carbohydrates it needs for energy. Due to the liquid, the water balance is restored. And BCAA replenish the amino acid balance. If you are looking to build muscle, this shake can be taken right after waking up. This will help avoid morning catabolism (destruction of muscle tissue).

To reduce weight

If you are losing weight without exercise, taking it is not advisable. To cover your daily protein requirement, it is better to use whey protein. The supplement itself will not burn fat. Although it has a beneficial effect on metabolism. If your weight loss is complex and you play sports, feel free to buy this product.

How and why should you take BCAA?

The human body has twenty-two amino acids, some of which are produced by the body itself. They are called replaceable. There are also, but they are not produced independently. These are essential amino acids. They enter the body with food and special amino acid complexes. The composition is especially popular. To understand why a BCAA complex is needed, you need to understand what it consists of and how to use it correctly.

What is BCAA?

The BCAA complex is three essential amino acids (valine, isoleucine and leucine), produced for athletes in the form of capsules, tablets or powder.

1. Valin occupies an important place in the BCA complex. This amino acid is responsible for the restoration and construction of muscle tissue. It relieves muscle pain after grueling workouts.
2. Isoleucine is intended for active energy metabolism. It is involved in the production of hemoglobin, stabilizes blood sugar, and fills the body with energy.
3. Leucine is involved in the formation of muscle, bone and skin cells. Also involved in the production of growth hormone in the body. The presence of leucine is responsible for endurance and allows you to increase the duration and intensity of workouts.

Proteins are very important for humans, scientists realized this a long time ago

Why are BCAA needed in sports?

Long-term training in the gym is associated with significant loss of energy, muscle injury (stretching and micro-tears), a sharp decrease in fat and growth of muscle tissue. The body launches a mechanism for intensive use of its reserves, including amino acids. During this period, it is important to maintain a proper sleep schedule, drink enough water, and eat rationally.

Irreplaceable as: nuts, cereals, meat. If for an ordinary person regular consumption of these products is sufficient to replenish irreplaceable amino acids, then in the body of an athlete their deficiency may occur. It manifests itself as severe muscle pain, depression, depression, overwhelming fatigue, and lack of results from training.

Regular use of BCAAs by athletes provides:

• relieving muscle pain after intense training;
• rapid recovery of muscle tissue after microtrauma;
• increase in muscle tissue;
• fat burning;
• a surge of energy;
• improved mood.

Why BCAAs are needed becomes clear quite quickly from personal experience if you have experience training without taking BCAs, and then the athlete begins to take them. The body replenishes the necessary amino acids. The first results of intensive training become noticeable already in the second or third week after starting to take the complex.

Taking the BCAA amino acid complex powerfully accelerates the recovery of muscle fibers and stimulates an increase in the body's production of growth hormone

Why drink BCAA and how to do it correctly?

Athletes do not have complex and lengthy workouts every day, so the need for the amount of amino acids on such days is different. no need to stop. This allows the body to recover faster and achieve the desired results.

can be divided into two types of days:

• intense training days;
• days without training.

In order to avoid catabolic (destructive) processes in muscles during gym days, it is necessary to ensure additional supply of amino acids to the body. Even the most balanced diet will not be able to replenish the necessary balance of amino acids during active training. It is necessary to select the most suitable BSA complex and start taking it.

1. One serving immediately after waking up.
2. The next portion is before the start of the workout.
3. Last portion after finishing the workout.

If you follow this regimen, you will be able to avoid amino acid deficiency and the onset of catabolic processes.

BCAAs should be taken immediately before and immediately after exercise

It is not recommended to stop taking BCAA on rest days. Let's try to figure out why you should take the complex on weekends. At this time, anabolic processes actively occur in the body, muscle fibers are formed, and adipose tissue is burned. Meal intake is not enough to ensure an even supply of amino acids, so it is important to continue taking a BCAA complex.

On non-training days, it is recommended to take BCAA immediately after waking up. At this moment, the body begins to work actively, and the received dose of amino acids will help to properly consume energy. In the morning, you can take BCAA in half or full dosage. No appointment required during the day. The second portion can be taken before bedtime. An evening dose is especially important if you expect an intense workout in the gym in the morning.

Increasing the dose of the drug in one dose is undesirable. Manufacturers have developed exactly the formula, amino acid ratio and dosage that will be most effectively absorbed by the body. Exceeding the recommended dose will be ineffective, although harmless.

BCAA for men

Training for men in the gym is mainly aimed at building a beautiful muscle profile. It will not be possible to provide him with physical activity and proper nutrition alone. Therefore, you will need to use biological additives responsible for the formation of muscle tissue. Bodybuilders are recommended to drink BCAA on a regular basis. It is possible to combine BCAA with other supplements. They complement each other and enhance the positive effect.

After a workout, when glucose levels are at a minimum and there are practically no amino acids left, you should immediately replenish their supply.

Why do men need BCAAs in sports:

• protecting muscles from destruction during intense training without increasing the number of meals and volume of food;
• growth of muscle fibers, building muscle relief and accelerating fat burning processes during training;
• increasing endurance during grueling workouts, reducing recovery time.

BCAA for girls

There is an opinion that the BCAA amino acid complex is necessary only for men who are actively involved in sports. But this is a mistaken opinion. The female body needs essential amino acids no less, and even more, than the male body. They accelerate metabolic processes in the body, tissue restoration and regeneration.

If a woman is actively involved in sports, then she should monitor her diet. The body must receive the required amount of proteins and carbohydrates. Women's sports are most often associated with the desire to get rid of excess weight, remove fat accumulation, and increase muscle mass. And this desire contradicts the increase in food consumption. In this case, it is recommended to drink BCAA.

During intense exercise, additional intake of BCAA will not cause any disturbances or negative reactions in the human body, but will only be beneficial

Why do women need BCAA:

• for the growth of muscle tissue;
• to accelerate metabolic regenerative processes;
• to maintain blood glucose levels;
• to normalize protein synthesis;
• to slow down catabolic processes and accelerate anabolic ones;
• to suppress the feeling of hunger.

BCAA for girls actively involved in sports play a key role in obtaining the expected result.

Better inexpensive "BCAA" from sports nutrition

Every athlete knows what BCAA amino acids are needed for, but is faced with the problem of choosing a manufacturer or brand. After all, the cost of the BCAA complex differs quite significantly from different manufacturers. In addition to the cost, the difference also concerns the form of release of the drug. You can buy it in capsules or tablets, or in the form of a powder, soluble in water. But the essence always remains the same. The composition of BCAA from different manufacturers has one set of amino acids responsible for the formation of an athletic body during training.

There is no need to choose the most expensive BCAA complex in the hope of getting a good result faster. It is better to spend money on purchasing additional sports nutrition and purchase BCAAs at a reasonable price.

In conclusion, I would like to note that the complex of amino acids during sports activities is not a whim, but a necessary component. BCAA has no contraindications, its use does not require breaks, and no side effects are observed. If you expect to get a beautiful body through intense training, do not neglect the need to take BCAAs.