BCAA - a sports supplement for athletes, consisting of three amino acids: leucine, isoleucine, valine. These three amino acids are combined together, because their action is interconnected with each other, they complement the effect of each.
BCAAs are essentially muscle fuel. They are essential amino acids, because the body is not able to produce them themselves. The intake of leucine, isoleucine and valine during exercise is very important.
Components of BCAA are a protein in a cleaved form, which means that absorption will occur quickly, as the body will not spend time and energy on splitting.
The goal of bodybuilders is to build muscle mass, which means to suppress catabolic processes and increase anabolic ones. Catabolic processes are very dangerous after waking up and during training. In the first case, the body will need early recharge, and during training, additional so as not to trigger catabolism in the body.
Therefore, BCAA plays an important role in the body, however, it is not the only one:
Helps to synthesize muscle protein
Activates insulin release
BCAA intake on training days and on extra-training days is different.
On training days, amino acids are taken before and after training, but if the training lasts more than one hour, then you need to take it during the training.
On extra-workout days, one appointment is required immediately after waking up. Since the body "starves" all night and it needs to be fed, and the intake of ordinary protein requires splitting.
Therefore, it will be more advisable to take 50-100% of 1 of your standard portion.
What is BCAA 2: 1: 1? As written a little earlier, this sports supplement consists of three amino acids: leucine, isoleucine, valine. But they are taken in a ratio of 2: 1: 1, that is, 50% of the portion falls on the amino acid - leucine, and 25% on isoleucine and valine.
There are also other proportions, for example 4: 1: 1, 6: 1: 1, everything is the same here. But the best proportion is 2: 1: 1, since an increase in the amino acid leucine will not help much, and it will certainly hurt your pocket.
BCAA Powder - amino acids in powder.
What are the benefits of BCAA powder?
However, there are pluses in the capsule form of amino acids: