Protein is a key building block for our body. Amino acids are synthesized from protein, and most of them the body is able to get on its own. But there are amino acids that come only from food. They are considered indispensable and are known as BCAAs.
The main building block for muscles are three amino acids: leucine, isoleucine and valine.
They are combined into a BCAA complex. Their functions are similar, but have features:
The use of BCAA complex provides intensive restoration of muscle tissue damaged during strength training, stimulates the production of growth hormone and replenishes the energy expended.
It is believed that the most important amino acid for athletes is leucine, but this does not mean that it should be limited only to them.
Studies have shown that the joint intake of three amino acids is more effective. The following proportion was found to be optimal: 2 parts of leucine to 1 part of isoleucine and 1 part of valine. But there are other variants of BCAA combinations, for example, 3 to 1 and 2, 4 to 1 and 1, 8 to 1 and 1. The feasibility of such formulas is now being actively studied, until experts have come to a single conclusion.
On days of training and rest, the body needs a different amount of amino acids. For this reason, BCAA regimens have a number of features.
On the days of active sports in the body two processes simultaneously occur: muscle growth and muscle destruction. The athlete's task is to speed up the first process and slow down the second as much as possible.
During training, the body needs additional nutrients.
Not getting them from supplements or food, he will inevitably turn to his internal resources. The glucose supply from the liver will be used up first, and when it is over, amino acid breakdown in the muscles will begin. BCAA will be able to support the body and prevent these destructive tendencies.
A definite plus of BCAA is quick assimilation. Many take them immediately before training, thereby activating all the necessary processes.
Powdered amino acids are ideal for use before class. They are easy to prepare, taste unobtrusive and quench your thirst.
After the lesson, when the blood sugar level drops to a minimum, and all amino acids are consumed, it is worth immediately replenishing their supply. In this case, the metabolism remains at a high level for a long time. In this regard, the result of classes will become noticeable in a shorter time.
There is an opinion that on days when there are no workouts, taking additional amino acids is pointless. Proponents of this theory reinforce it with the fact that the absence of effects on the body means a suspension of the destruction of muscle fibers. And to disperse the metabolism, amino acids coming from ordinary food are enough.
In fact, the destruction of muscles occurs constantly. This process is especially active after waking up.
If an athlete wants to support the body with a protein breakfast or protein shake, it will take time to break down the product into amino acids. Taking BCAA will solve this problem, as amino acids immediately enter the muscles. The morning dose of BCAA is 1/2 of the standard serving.
Capsules are the most popular form of BCAA. Initially, this supplement was available only in this form.
The main advantage of capsules is the ease of their use. You can take them anywhere. All that is needed is a glass of water.
An additional plus is the lack of taste. The characteristic bitter taste of amino acids becomes invisible due to the capsule shell.
Standard capsules contain from 250 to 1250 g BCAA. The disadvantages of capsules include a high price.
BCAA tablets are compressed powder. Their disadvantages are an unpleasant aftertaste and a long digestibility, and a small dosage of tablets leads to the fact that one package lasts for only a few weeks.
The most beneficial form of BCAA is considered to be a powder.
On average, powder costs one and a half times cheaper than capsules and tablets. Its minus is that it does not completely dissolve in water and has a very specific flavor.
For those who cannot tolerate the natural taste of amino acids, the following recommendation will help. Put a spoonful of powder in your mouth and immediately wash it down with water. So the bitter taste will not last too long.
Flavored BCAA powders are also available today. They dissolve well and taste good, but are more expensive than conventional powders.
There are two possible schemes for taking BCAA depending on your goals:
What is the dose of BCAA? It is established that in 1 training an athlete spends about 33 mg of amino acids for each kg of weight. Thus, it is recommended to consume from 1 to 8 g of BCAA in 1 dose.
Beginners should choose the average value - 4-5 years.
Due to the fact that BCAA is a natural substance obtained from food, this supplement is safe, has no contraindications and age restrictions. It does not inhibit the absorption of other drugs. For this reason, you can combine its intake with gainers, fat burners and other sports supplements.
However, the combination of BCAA with a protein shake is not practical.
In this case, the protein will slow down the absorption of amino acids and make their intake during exercise or on an empty stomach meaningless.
BCAA is a sports supplement that is safe and beneficial to the body. Its effect will be noticeable only with regular training. In this case, it helps to increase strength, endurance and other athletic performance in the shortest possible time.