What are bcaa amino acids for? BCAA: benefits and harms, how to take and what are the results of taking

An organism needs a source of energy to exist. construction material for muscles, and if it is a human body that leads an active lifestyle or plays sports, then it needs in large quantities. Many amino acids the human body produces on its own, but there are those that come only with food. Such amino acids are called essential. These biological compounds are aimed at tissue regeneration, they contribute to recovery after intense exercise and have a positive effect on lipid metabolism.

What are BCAAs

BCAA (eng. branched-chain amino acids) is a complex of essential amino acids with branched chains, working on the creation of new cells, in particular, muscle fibers. BCAA amino acids consist of three compounds -, isoleucine and. This complex resists the breakdown of muscle fibers (). That is why BCAAs are taken immediately before training or during and immediately after it. BCAAs are effective for both women and men, although they serve different purposes. Men are more likely to use BCAAs for an anti-catabolic effect and muscle growth, and women to improve lipid metabolism when losing weight.

Why BCAAs are needed - their main benefits:

Increasing the energy reserve in muscle tissues.
They have a pronounced anti-catabolic effect.
Contribute to the normalization of metabolism and hormonal background.
Contribute to the improvement of mental processes, such as memory, concentration, attention.
Positive effect on the central nervous system and immunity.
Reduce the amount of subcutaneous fat by normalizing lipid metabolism.
Strengthens hair, nails and skin.
BCAAs regulate appetite.

The composition of BCAA and what are the ratios

BCAA complexes may contain different amounts of a particular amino acid, and manufacturers sports nutrition actively use schemes for commercial purposes, giving out various ratios of leucine, isoleucine and valine for some super working formulas that promote rapid and effective growth muscle mass. But in reality, everything is not so good. The king of the BCAA complex is leucine. It is this amino acid that starts the process (gives a signal) to cells for. Leucine activates the production of muscle protein, and the body begins the construction of new muscle fibers. It would seem that only leucine is enough, while isoleucine and valine are not really needed. Many manufacturers of sports nutrition thought so, and today you can see BCAA products with proportions of 8:1:1 and even 10:1:1, there is also a sports supplement based on leucine without additional amino acids. However, scientists from Baylor University, having conducted a scientific experiment, proved that the 2:1:1 formula works better than other existing ones and even pure leucine. The complex with a ratio of 2:1:1 also maximizes energy and reduces fatigue, which also has a positive effect on anabolism and the athlete's well-being.

The benefits and harms of BCAA

BCAA complex during drying

During cutting or weight loss, BCAAs should be taken before or during training. A day is recommended, usually no more than two servings. Here it is appropriate to take BCAAs with full cycle amino acids. It also makes sense to take the BCAA complex before bedtime, in the morning, and add it to take immediately after a workout. However, BCAAs should not replace a full meal! Half an hour after taking amino acids, you need to eat food rich in protein and complex carbohydrates. Although the latter at significantly reduced in number.

BCAA complex for muscle gain

There are no restrictions for this purpose. The complex should be taken during training and immediately after to prevent catabolism and quickly after depletion of nutrient reserves. In this case, BCAA can be added to gainers and protein shakes after training, to creatine and pre-workout complex before training for half an hour. Together, the additives will speed up the process. On rest days amino acids can be taken between meals, as well as in the morning after waking up (can be combined with any protein) or before bedtime.

Dosage of BCAA

When choosing an amino acid complex BCAA, you should pay attention to the ratio of 2:1:1 and with an isoleucine and valine content of at least one gram of each amino acid. The optimal dose of leucine would be 3 grams per serving. The optimal dose of the BCAA complex as a whole would be 5 grams.

Conclusion

Remember, BCAAs, like them, are not a panacea for gaining muscle mass or burning fat. Only an integrated approach and hard work can bring results in this difficult task. Do not give up and go to the goal step by step.

Video about what BCAA is and how to take it

For the existence of an organism, a source of energy and building material for muscles is needed, and if it is a human body that leads an active lifestyle or plays sports, then it needs in large quantities. Many amino acids the human body produces on its own, but there are those that come only with food. Such amino acids are called essential. These biological compounds are aimed at tissue regeneration, they contribute to recovery after intense exercise and have a positive effect on lipid metabolism.

What are BCAAs

Why BCAAs are needed - their main benefits:

Increasing the energy reserve in muscle tissues.
They have a pronounced anti-catabolic effect.
Contribute to the normalization of metabolism and hormonal levels.
Contribute to the improvement of mental processes, such as memory, concentration, attention.
Positive effect on the central nervous system and immunity.
Reduce the amount of subcutaneous fat by normalizing lipid metabolism.
Strengthens hair, nails and skin.
BCAAs regulate appetite.

The composition of BCAA and what are the ratios

BCAA complexes can contain different amounts of one or another amino acid, and sports nutrition manufacturers are actively using schemes for commercial purposes, passing off various ratios of leucine, isoleucine and valine as some super working formulas that promote rapid and effective muscle growth. But in reality, everything is not so good. The king of the BCAA complex is leucine. It is this amino acid that starts the process (gives a signal) to cells for. Leucine activates the production of muscle protein, and the body begins the construction of new muscle fibers. It would seem that only leucine is enough, while isoleucine and valine are not really needed. Many manufacturers of sports nutrition thought so, and today you can see BCAA products with proportions of 8:1:1 and even 10:1:1, there is also a sports supplement based on leucine without additional amino acids. However, scientists from Baylor University, having conducted a scientific experiment, proved that the 2:1:1 formula works better than other existing ones and even pure leucine. The complex with a ratio of 2:1:1 also maximizes energy and reduces fatigue, which also has a positive effect on anabolism and the athlete's well-being.

The benefits and harms of BCAA

BCAA complex during drying

BCAA complex for muscle gain

Dosage of BCAA

Conclusion

Video about what BCAA is and how to take it

Proteins are very important for humans, scientists have understood this for a very long time. The term was coined 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.

As a rule, a 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 that must be supplied to the body from outside. The most important for building muscle mass are three essential amino acids with branched side chains: leucine, isoleucine and valine. It was these three amino acids that were combined into one drug, which was called BCAA(eng. branched amino acids)

Role in the body

Valine- One of the most active components in the regeneration of damaged muscle fibers. If an athlete trains intensively and with a high load, then tears of fibers occur in the muscles. When these tears heal, muscle growth occurs. Additional intake of valine reduces the healing time of such microtraumas. In addition, valine intake significantly improves nitrogen balance, which also accelerates muscle growth and prevents protein breakdown.
Leucine- Lowers blood sugar levels, helping to increase growth hormone production. How important growth hormone is for increasing muscle mass and repairing muscle fibers after hard training is probably not supposed to be. Also, leucine is actively involved in the restoration of muscle tissues, skin and bones.
Isoleucine- An essential amino acid in the production of hemoglobin. It also stabilizes blood sugar levels, helps to increase the overall endurance of the body and accelerates the recovery of damaged muscle tissue.

The intake of the BCAA amino acid complex gives a powerful acceleration of the recovery of muscle fibers, stimulates an increase in the production of growth hormone by the body and restores energy balance.

The most important amino acid in this trinity 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 first. 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 a dogma.

BCAAs - when to use and in what dosages.

The bodybuilder's body on training days and on rest days, when the body is recovering, has a different need for fast amino acids, the BCAA intake regimen 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 extra nourishment. And if you do not give this recharge from the outside, then he will begin to look for additional reserves inside the body.

First of all, the store of glycogen in the liver and muscles is consumed. If they are not enough, the body begins to actively break down the amino acids that make up the muscles.

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

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

After training, when the glucose level is at a minimum, and there are practically no amino acids left, you should immediately replenish their supply. In this case, the 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 argued by the fact that since there is no effect on the body, then there is no catabolism. And for the anabolic process, protein is enough from normal nutrition. This is not true.

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

Release form

Capsules- The most popular form of BCAA release. For the first time, branched-chain amino acids began to be 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 on hand.
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 the pure powdered form of branched chain amino acids.
Capsules containing 250 to 1250 mg of BCAAs are available in 60 to 1000 capsules per pack. The main disadvantage of this form of reception is the high cost. At the recommended dosages, one package will last a maximum of a couple of weeks.
Tablets— As a rule, they are pressed powder. The benefits are the same as the capsules. In addition to the above disadvantages, one can add relatively long digestibility, because tablets dissolve more slowly in the stomach.
Powder- The most economical form of release of BCAA. 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 BCAAs when you bought them in powder form.
Cons: pure powder is very poorly soluble in water and has a rather specific taste. Therefore, it is advised to take it in this way: put a portion of BCAA in your mouth and immediately drink it with water so that the bitter taste is not felt for so long.
In the past few years, a lot of powdered BCAAs have appeared on the sports nutrition market, which dissolve quickly in water and have pleasant fruity flavors.

Optimal portion

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

Most professional coaches agree that for every kilogram of its own weight athlete must receive about 33 mg of leucine per workout. Thus, it is easy to calculate the right dosage 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 ratio of 2:1:1, this will be approximately 5 grams of BCAAs. If your weight 90 kg, then take 6 grams branched chain amino acids during exercise.

Side effects

Despite the above, many people who start bodybuilding have a question: “ Are BCAAs harmful?". To dispel all doubts, we will answer it. Since amino acids with a branched side chain are necessary for the functioning of our body, then with intense loads, additional taking BCAA will not cause any disturbances and negative reactions in the human body, but will only benefit. Do not be afraid of an overdose either: everything that does not have time to be absorbed will leave the body without disturbing the internal balance in the body.

If you play sports or want to improve your figure, then you may have already heard about the benefits of BCAAs (branched chain amino acids - leucine, valine and isoleucine). Theoretically, they are wonderful - BCAAs reduce muscle soreness, accelerate fat burning and inhibit the breakdown of muscle cells. But what does all this really mean?

After all, BCAAs aren't cheap and are found in regular foods, so why not just get plenty of protein to reap the same benefits? In some cases, this is a great plan. However, BCAAs can radically improve body composition and athletic performance. In this article, we will discuss the pros and cons of taking BCAAs so you can get the most out of them.

Benefits of BCAAs

No. 1. The branched chains of these amino acids facilitate the process of converting each amino acid into energy.

BCAAs are essential amino acids, meaning the body cannot synthesize them from other amino acids. They can only be absorbed through food or supplements. This sad circumstance is offset by the fact that the composition of "branched chains" makes it easier for the body to utilize amino acids as a building material during intense physical overload.

No. 2. BCAAs trigger protein synthesis and reduce muscle cell damage.

Depending on the availability of amino acids, the body constantly fluctuates between building and decreasing muscle mass. Every time you replenish your supply of building materials with protein intake, which contains BCAAs, you help increase muscle mass. Combining BCAAs with strength training maximizes protein synthesis by triggering a metabolic muscle building mechanism called mTORC1.

Theoretically, this means that taking BCAAs during exercise will raise their plasma levels, leading to an increase in protein synthesis. However, if you consume a protein with a high concentration of BCAAs before or after a workout, then this is unlikely to lead to a significant increase in muscle mass growth.

BCAA intake promotes muscle growth in the following situations:

If you train on an empty stomach or perform long endurance exercises. For example, taking BCAAs during an Iron Man race, or even during a marathon, not only keeps you nourished, but also prevents muscle loss.

If you don't have time to eat before or after your workout. BCAAs can be taken in capsule form or as a whey supplement. protein powder. It is very simple and convenient.

If you are a vegetarian. Vegetarians are highly recommended to consume one particular amino acid in the BCAA, leucine, which has the most powerful stimulatory effect on protein synthesis. Seeds, soybeans, and some vegetables such as watercress contain leucine, but their concentration is minimal compared to whey protein, meat, or eggs.

No. 3. BCAAs play an important role in energy production during exercise.

In addition to maintaining muscle mass, the body can use BCAAs to provide the energy needed to maintain ATP levels during glycogen-depleting exercise. Isoleucine helps the body use energy by increasing the uptake of glucose into cells. In addition, leucine enhances fat oxidation, and together these two processes contribute to increased metabolic flexibility, which is very important for fat burning and is a major factor in endurance.

The supplement is best suited for those who practice endurance sports with high levels of catabolism and without additional weight training. In this situation, you will need any means to prevent muscle loss, and BCAAs are very convenient in this situation, as they are easily absorbed even in case of suppressed appetite.

No. 4. BCAAs combined with taurine reduce muscle soreness from intense workouts.

The results of a series of studies on trained and untrained people showed that in terms of reduction (but not prevention) of delayed muscle soreness syndrome (DOMS) as a result of both endurance and strength training the effect of taking BCAAs is worth the time and money spent. For example, taking 100mg/kg of BCAAs reduced the period of muscle soreness by 48 hours, allowing untrained women to regain strength faster. It is these women who are most at risk for serious DOMS.

The results of a more recent study showed that BCAAs have a synergistic effect when combined with the intake of the amino acid taurine. Untrained men took placebo, taurine alone, or BCAA alone, or 2 grams of taurine and 3.2 grams of BCAA three times a day for two weeks. They then performed an eccentric workout that damaged the muscles. Study participants who took taurine and BCAAs suffered less muscle tissue damage and experienced less soreness during the 4-day post-workout recovery period than participants in other groups.

Combining taurine with BCAAs brings triple benefits:

First, the water content in the muscle fibers increases, which leads to a decrease in muscle damage.

Second, the consumption of a wide range of amino acids increases the sensitivity of the contracting part of the muscle fibers to calcium, while inhibiting the production of creatine kinase, a by-product that accumulates and causes muscle fatigue.

Third, both taurine and BCAAs reduce oxidative stress. Simply put, this dynamic pair reduces junk production during intense workouts, which means less DOMS and faster recovery.

No. 5. Reduces fatigue during long endurance workouts.

One of the most interesting effects of BCAAs is the reduction of fatigue in the central nervous system. When the concentration of BCAA in the body falls during intense training, the level of the amino acid tryptophan in the brain increases. This stimulates the production of the fatigue-inducing neurotransmitter serotonin.

Scientists who study the limits of human endurance believe that the main determinant of endurance is a message from the brain: "I'm tired." BCAAs are one solution that helps keep the brain from giving up. For example, in one study, subjects who took 300 mg of BCAAs daily for three days and then did a long, exhausting workout showed 17.2 percent greater resistance to fatigue than the placebo group.

Disadvantages of BCAAs

No. 1. BCAAs lower vitamin B levels.

Vitamin B is essential for amino acid metabolism and can be depleted when high doses of BCAAs are taken. This can be detrimental to health, as vitamin B is involved in a variety of processes, from controlling arousal and cognitive function to energy metabolism and resisting food cravings. For example, vitamin B is required for the production of an enzyme that the body needs to efficiently break down and use BCAAs.

Another enzyme involved in BCAA metabolism requires other B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B5). The presence of these enzymes is the limiting factor in BCAA metabolism. If you take megadoses of BCAAs during your workouts, these and other biological processes that depend on various B vitamins will eventually suffer.

To solve this problem, avoid excessively high doses of BCAAs and consume plenty of food containing B vitamins. Here are plant-based sources of B vitamins: spinach, parsley and other leafy greens, broccoli, beets, asparagus, lentils, bell pepper, papaya, oranges, melon.

B-vitamins are also found in some animal products that provide a varied diet, such as fish, meat (particularly liver), and eggs.

No. 2. BCAAs can lower serotonin levels.

Seratonin is a calming neurotransmitter that improves mood and sleep quality. On a high-protein, low-carb diet, serotonin levels drop. Evidence suggests that taking BCAAs before and after exercise can negatively impact performance (although it improves performance and endurance levels). Here's how it works. As mentioned, tryptophan is a precursor that is used by the body to produce serotonin. The presence of BCAAs leads to a decrease in tryptophan in the brain, resulting in a decrease in serotonin levels. Low level serotonin leads to depression and mood deterioration.

Those who eat a low-carbohydrate diet and consume a lot of protein are most at risk. A simple solution to this problem is to consume carbohydrates in the evening to provide the body with the building blocks for the production of serotonin and maintain mood. Try beans, fruits, or starchy vegetables.

The most famous (but wrong) way to boost serotonin levels is with a glass of milk before bed. Although it contains tryptophan, milk is also high in BCAAs, which compete to cross the blood-brain barrier and reduce tryptophan levels. People, milk drinkers before going to bed, rather get a psychological effect, which is also not bad.

No. 3. BCAAs should not be taken as a supplement to a high protein diet.

While most people don't replace real foods with BCAA supplements, studies show that there is a trend among young people. Scientists have identified a new type of eating disorder where people substitute supplements for real food.

This is a poor choice leading to nutrient deficiencies. You need to consume protein foods to get the 19 essential and non-essential amino acids that the body needs to repair damaged tissues and function at its peak. Although the three BCAAs make up about 35 percent of muscle protein amino acids, research data regularly confirms that protein foods or supplements with additional amino acids provide increased protein synthesis.

Protein foods also contain other nutrients that are very important for athletic performance and health, such as carnosine, carnitine, glutamine, creatine, and vitamin B12. Finally, it is protein that primarily satisfies hunger, which is a key factor in weight management and fat burning. The question arises whether it is possible to use almost complete absence calories in BCAAs to create a calorie deficit? This has not yet been studied, but it is most likely a bad idea, since it is the process of chewing food that affects the production of hormones that blunt hunger and provide a feeling of satiety. Plus, you won't get the other nutrients found in protein, and while BCAAs are a great tool in certain situations, they come at a cost.

Summary: BCAAs are an effective tool for maintaining fitness and recovery. Avoid the dangers of high doses of BCAAs by consuming higher doses of B vitamins, practice carbohydrate intake after training and before bed, and consume plenty of protein from whole natural sources.

Primary sources:

Audhya, Tapan. Role of B Vitamins in Biological Methylation. Health Diagnostics and Research Institute. Retrieved 30 May 2015. http://www.hdri-usa.com/assets/files/role_of_b_vitamins_in_biological_methylation.pdf.

Ra, S., et al. Additional Effects of Taurine on the Benefits of BCAA Intake for the Delayed-Onset Muscle Soreness and Muscle Damage Induced by High-Intensity Eccentric Exercise. Advances in Experimental Medicine and Biology. 2013. 776, 179-187.

Bajotto, G., Sato, Y., et al. Effect of BCAA Supplementation During Unloading on Regulatory Components of Protein Synthesis in Atrophied Soleus Muscles. European Journal of Applied Physiology. 2011. 111, 1815-1828.

Borgenvik, M., Nordin, M., et al. Alterations in Amino Acid Concentrations in the Plasma and Muscle in Human Subjects during 24 Hour of Simulated Adventure Racing. European Journal of Applied Physiology. 2012. Published Ahead of Print.

Da Luz, Claudia, Nicastro, H., et al. Potential Therapeutic Effects of BCAA Supplementation on Resistance Exercise-Based Muscle Damage in Humans. Journal of the International Society of Sports Nutrition. 2011. 8(23).

Gualano, A., et. al. Branched-Chain Amino Acids Supplementation Enhances Exercise Capacity and Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion. Journal of Sports Medicine and Physical Fitness. 2011.51(5), 82-88.

Hsu, M., Chien, K., et al. Effects of BCAA, Arginine, and Carbohydrate Combined Drink on Post-Exercise Biochemical Response and Psychological Condition. Chinese Journal of Physiology. April 2011. 542), 71-78.

Jackman, S., et al. Branched-Chain Amino Acid Ingestion Can Ameliorate Soreness From Eccentric Exercise. Medicine and Science in Sports and Exercise. 2010. 42(5), 962-970.

Shimomura, Y., et al. Branched-Chain amino acids Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness. International Journal of Sport Nutrition and Exercise Metabolism. 2010. 20(3), 236-244.

Ilya Zvonarev, owner of Iron Argument and Lyric Fitness companies

The article is intended primarily for beginners, those who are not yet familiar with such a concept as BCAA. We will look at two key questions: "What is BCAA?" And "What (who) needs BCAAs for?". We will try to make it as accessible as possible and not overload you with scientific terms.

Amino acids are the structural compounds that make up protein.

What is BCAA?

Let's start by deciphering the mysterious abbreviation - BCAA. Branched-Chain Amino Acid - branched chain amino acids. They are called essential because the body is not able to synthesize them from other amino acids (and no matter how much you consume "essential amino acids" - they will not become indispensable).

For adults, 8 amino acids are essential (for children, 10 + arginine and histidine): lysine, methionine, threonine, tryptophan, phenylalanine , leucine, isoleucine, valine. Three of which (leucine, valine, isoleucine) have a specific molecular structure: a branched side chain ("aliphatic side chain"). These three amino acids are called BCAAs.

Why are only three of all the essential amino acids distinguished: leucine, valine, isoleucine?

Muscle mass (i.e., any muscles) consists of two types of proteins - myosin and actin. At the same time, it is leucine, valine and isoleucine (i.e. BCAA) that are the main amino acid compounds of these proteins. Simplifying, we can say that muscles are made up of b ABOUT a large proportion of BCAAs.

What Does BCAA Supplementing Do and Who Should Take Them?

Protein synthesis, cellular metabolism and muscle growth.

A high level of BCAA amino acids (especially leucine) is necessary conditions to activate the "signal protein" (mTOR) cell growth and division. This process also requires an increased amount of ATP (energy) .

If you are interested in the rapid recovery of muscles damaged during training, in rapid growth sports results - optimize your BCAA diet.

Counteracting catabolism - "muscle breakdown".

After an intense training load, the concentration of BCAAs decreases, and our body begins to further break down protein compounds (those that contain the most BCAAs, i.e. muscles!), To thus equalize the level of essential branched chain amino acids. Taking BCAA additionally, you will stop the process of catabolism and, as a result, save your muscles from destruction, accelerate recovery and increase sports results. This property of BCAA manifests itself especially clearly during "drying" / "fat burning", when the body is forced to cope with the load in conditions of calorie / amino acid deficiency.

Take BCAAs to stop muscle breakdown and speed up recovery. This is especially important during the "fat burning" phase!

secretion of insulin.

The additional intake of BCAA enhances the production of insulin and accelerates the transport of glucose and amino acids into the muscles. Insulin is the main anabolic hormone that directly enhances intracellular protein synthesis while inhibiting the action of catabolic enzymes. By taking BCAAs with fast carbohydrates immediately after training, you will achieve a synergistic effect.

Add BCAAs to your sports nutrition diet if you want to maximize muscle growth!

Immunity.

Training is stress. The harder you train, the more essential amino acids your body needs. A deficiency of essential amino acids (in the diet) primarily “hits” the immune system and instead of strengthening one’s health, improving athletic performance, becoming more beautiful, a person reduces the protective functions of his body and often starts to get sick.

Take BCAAs and Boost Your Immunity!

Energy during exercise.

During intense muscle work, BCAAs (if there are enough of them) can be used to synthesize intermediate compounds (tricarboxylic acid cycle and gluconeogenesis), acting as an energy source. Wherein latest research showed that the oxidation of a leucine molecule provides a much larger amount of ATP (energy) than the same amount of glucose, and given that the synthesis of ATP from leucine and glucose occurs independently of each other ("goes along different paths"), we get a synergistic effect!

Add BCAAs to your pre-workout or intra-workout (during workout) drinks if you want to maximize performance (speed, strength, endurance) during your workout!

Fat burning.

BCAAs affect the secretion of the hormone leptin, which is very important for fat burning. The level of which directly affects the rate of fat burning, and it is the secretion of this hormone that the body minimizes with a calorie deficit, thus "protecting" from fat burning (because it does not perceive it as a blessing, but believes that "hard times have come" and it is necessary to maximize conserve energy). Taking additional BCAA, we increase the secretion of leptin and the body ceases to protect itself from fat burning - metabolism accelerates, appetite decreases, lipolysis accelerates.

Take BCAAs if you want to maximize fat loss while still maintaining your muscles (and this is an adequate goal).

What are the side effects of BCAA?

Remember that BCAA is present in most of the proteins that you eat and in absolutely all protein compounds of animal origin (eggs, meat, poultry, fish, milk, etc.) - this is an absolutely natural and "known" nutrient to your body . BCAAs in sports nutrition are isolated amino acids, but they are no different from those amino acids that your body synthesizes from food, it’s just that this work (isolation / synthesis) was done in advance to get a product free from extraneous ingredients (not important or even harmful for the result), with maximum speed absorption and minimal stress on your digestion.

The only real side effect that you can get when using BCAA is an intestinal disorder and usually it occurs with many times increased single dosages of amino acids.

Listen to your personal sports nutrition consultant - follow his recommendations, buy BCAA only in trusted stores and from trusted manufacturers (unfortunately, we cannot vouch for everyone who decides to write "BCAA" on the jar) and strengthen your health, speed up the receipt of sports results and improve your fitness!

Sincerely, Ilya Vyacheslavovich

P.S.: If you have any questions or find it difficult to choose BCAA yourself, use the service