How bcaa helps. What are BCAAs (BCA) for, their benefits and harms to the body. The daily requirement for BCAA in women and men

The muscle tissue of every person consists mainly of water, protein and a small amount of other substances. In total, muscle fibers contain a set of 20 amino acids. Due to the complex physiological processes of the body, natural reproduction of 12 of them is possible. The need for 8 more can only be met from food and supplements.

For an athlete, the highest biological value is represented by 3 amino acids, which are consumed in the complex of sports nutrition.

Among the most popular questions are whether the bcaa amino acids are harmful, whether they have a negative effect on internal organs, and if so, under what conditions.

In order to answer whether the use of bcaa is harmful or not, consider the role of each component of the complex:

Isoleucine. It synthesizes hemoglobin, regulates blood sugar, participates in energy metabolism and controls the healthy state of the skin. Also, isoleucine helps in muscle recovery and growth, optimizing the central nervous system.

Leucine. Promotes effective pumping and synthesis of natural protein molecules. It inhibits the breakdown of glucose, participates in energy and water exchange, as well as insulin stimulation. Complete assimilation of dietary protein is impossible without leucine. In medicine, this substance is used to treat the liver and increase hemoglobin.

Valine. Participates in building, strengthening endurance, as well as muscle regeneration, enhancing the body's immunity. Helps in regulating energy exchange. Improves the condition of the central nervous system.

Together, these substances have a pronounced anabolic effect and contribute to the effective growth, development and post-workout recovery of muscle fibers.

Almost all food products contain them in small quantities, therefore, it is in principle impractical to discuss the harm of bcaa amino acids for the body. We eat eggs, milk, meat, cereals, herbs, fruits, vegetables and we know that without them, the optimal functioning of our body is impossible. Athletes drink milk in liters in order to obtain amino acids, including essential ones, so why should concentrated extracts of these components be dangerous?

However, some forum reviews about the dangers of bcaa on the human body, written by ordinary consumers, can shake even an athlete who has basic knowledge of biology and anatomy. People write about the harm of bcaa to the liver, intestinal disorders and even full-fledged poisoning, up to hospitalization.

BCAA - harm or benefit?

Consider the cases when the use of this supplement is really fraught with danger:

• The use of clandestine supplements from unknown manufacturers. Most of the athletes who describe the harmfulness of bcaa use cheap supplements of dubious origin.
• Violation of storage conditions.
• Irregular consumption of drugs.

The harm of bcaa to the stomach is also often noted by people who consume the supplement along with substances that cause them allergies or intolerances. So, for example, every hundredth person suffers from lactose intolerance. It goes without saying that if BCAA, such a person drinks together with a concentrate, and not a protein isolate, problems with the gastrointestinal tract are possible. At the same time, a person may mistakenly believe that the reason is precisely in BCAA.

But are the BCAA amino acids harmful to the liver, because many complainants note pain syndrome in the region of this organ? With the unrestrained consumption of the supplement, the absence of control of the daily protein intake - 2 g-2.5 g / kg of body weight, taking into account severe liver and kidney diseases, such side effects are indeed possible. In this case, it is recommended to consult a doctor and develop an individual program for taking the amino acid complex.

By themselves, amino acids do not pose a danger to the liver, as it was already written above, on the contrary, they are used in its treatment.

A completely unacceptable myth about the harm of btsaa for men. They supposedly lower potency. In fact, such an effect is possible only in one case - the athlete works in shape without rest. As a result, banal fatigue, overtraining, lead to a decrease in libido. The athlete may not feel fatigue at first, so he mistakenly believes that it was the additive that had a negative effect.

Based on the foregoing, it should be noted that from taking the supplement can only benefit and harm bcaa, due only to insufficient knowledge and misconceptions of individual consumers in the field of sports pharmacology.

BCAA (Branched-chain amino acids) is a complex that consists of 3 amino acids that cannot be synthesized by the body: valine, leucine, isoleucine. They must enter the human body in large volumes, especially during intense physical exertion. The BCAA amino acid complex is especially in demand among athletes, because it protects against muscle breakdown, reduces the percentage of fat and increases the effect of other sports supplements. Let's find out in more detail what BCAA is and what it is for.

The mechanism of action of amino acids on the body

As already mentioned, bcaa contains three essential amino acids that have a branched chain structure and cannot be replaced by others. Their effectiveness has been proven by experimental research and solid scientific work. A deficiency of three amino acids leads to a decrease in body weight and impaired metabolism. If you regularly take a complex of BCAA, then the process of recovery and building of muscle fibers starts, the release of insulin increases, which regulates glucose consumption. The mechanism of action of amino acids:

• Valine... It is an energy source for muscles, maintains a high level of serotonin, which supplies energy for a long time.
• Leucine... It is responsible for the formation of protein compounds in the liver and muscles, therefore it is important for the construction and growth of muscles.
• Isoleucine... It takes part in cellular processes, also performing the function of an energy source.

BCAA is a major component of sports nutrition that normalizes overall well-being and improves muscle tone. But it should be remembered that taking the supplement does not give any guarantees of muscle growth, since in each organism, catabolic processes occur purely individually.

What are BCAAs for?

The main effect of BCAAs on the human body is muscle building, so an athlete who takes amino acids after training provides the muscles with the building materials that provoke them to grow. There are many more useful properties of an amino acid supplement, which is taken in the following cases.

Slimming (burning fat)

Taking BCAAs for weight loss allows you to saturate the blood with amino acid molecules, as a result of which muscle breakdown does not occur during a low-carb diet and strength exercises. Indeed, during a diet, losing weight has a low level of glycogen obtained from glucose, which gives rapid fatigue. Therefore, the body breaks down muscle fiber for energy. If carbohydrates are removed from the diet, fat is burned along with muscles. BCAA amino acids provide an opportunity not to be afraid of catabolism during weight loss.

For building muscle mass

Taking BCAAs to build muscle provides the athlete with the necessary energy reserves, which they waste during strength or aerobic training. Also, without the right amount of amino acids, there will be no muscle gain, which is important for bodybuilders. To improve the training process, athletes to build muscle on non-workout days take protein shakes, gainers and fat burners, and drink BCAAs before and after training.

For immunity

Great benefits of BCAA and to boost immunity. Every workout is stressful for the body. The more intense the exercise, the more the body needs amino acids, the lack of which reduces immunity. The BCAA complex is essential for post-workout recovery, especially in mid-season weather conditions. Scientists have proven that taking a dietary supplement will strengthen the immune system even for people who do not exercise.

To release glucose

Taking BCAAs is necessary so that amino acids help the body produce the hormones leptin and insulin, which are involved in metabolism, control appetite, and regulate glucose levels. After amino acids are converted into glucose, they become an alternative source of energy for the athlete. Since BCAA amino acids increase insulin secretion, protein synthesis after their intake begins even in the absence of it in the body.

As a source of glutamine synthesis

Taking the supplement allows the body to produce glutamine, which affects anabolic processes. Without glutamine, high-quality recovery of muscle tissue after strength loads is impossible. Thanks to the intake of a complex of amino acids, glutamine, necessary for an athlete, is synthesized directly in the muscles.

BCAA rules - timing and frequency

Newbies are wondering how to take BCAAs? The rules for taking amino acids at rest and during training are significantly different. When active physical activity occurs, the effect of BCAA sports nutrition on the body is to inhibit catabolic processes and stimulate anabolic ones. Therefore, during training, the body needs nourishment so as not to look for energy reserves within the body. Amino acids are included in the fat burning process, and an active set of muscle mass occurs. On days of strength training, BCAA intake is carried out immediately before training and immediately after it. It is allowed to take the drug during strength training.

The effect on the body of amino acids on non-training days is not performed, therefore its intake is not necessary. But it is believed that athletes do not have enough protein from the diet for a good anabolic process, especially during drying, so some nutritionists recommend taking the supplement in the morning immediately after eating. The catabolic processes are strong just after the rise. Summing up, we can say that the frequency of admission on training days is 3-4 times, and on rest - 1 time in the morning after sleep.

How much to take (dosage)

The optimal portion of BCAAs, according to the manufacturer, is calculated as follows: 33 mg of leucine for each kilogram of body weight. Therefore, if you have 75 kg, then on the day of training you should take 5 grams of BCAA. Knowing this versatile formula, you can easily calculate what portion of BCAA intake for muscle growth you need, regardless of the form of the drug.

Release form

There is a myth that the rate of absorption of amino acids depends on the form of release. This is not true. It does not matter in what form the supplement is purchased, it will dissolve in the stomach after 5-10 seconds. The only difference is the method of administration: powdered BCAAs should be mixed with water and consumed, while capsules / tablets should be swallowed and washed down with water.

1. Capsules... This is the most popular form, with which the release of the drug began. The main advantages are ease of use and neutral taste. They are easy to carry with you, and thanks to the packaging, you cannot feel the bitter taste of the powder when taken. The disadvantages of the form of release include the high cost of additives compared to powder packaging.
2. Pills... It is a compressed powder that is slower to digest than capsules and otherwise has the same benefits. Finding and buying pills is easy at a lower cost than capsules.
3. Powder... Economical packaging ideal for those looking to save money. When you buy the powder form, you get 1.5 times more BCAA. The disadvantages include a specific taste, although recently a powder with a pleasant fruity taste has appeared on the sports nutrition market, but more expensive in price.
4. Liquid... It is produced in the form of a concentrate that dissolves quickly in water and in single doses. This form of release has a high absorption rate, but also an expensive cost.

BCAAs in food

Essential amino acids are also found in food, therefore, if they are present in the athlete's diet, they should be taken into account when calculating the dose of powdered BCAA. It would seem that there is nothing easier than swallowing a pill with a portion of amino acids, but the athlete should not eat only supplements. To increase the restorative potential of food intake, find out which protein foods contain high levels of BCAAs:

Which BCAAs are better - 2017 ranking

Choosing a BCAA amino acid manufacturer is an important purchase point. To help with the choice, we suggest studying the ranking of the best bcaa in 2017, according to professional bodybuilders:

1. Modern BCAA USP Labs, available in powder and tablets. In addition to the main three, the composition contains alanine, lysine, sustamine, taurine, glycine. This supplement was also # 1 in the 2016 bcaa ranking.
2. BCAA Xtend by Scivation, which is a prominent representative of amino acids with a powerful anti-catabolic effect. It participates in the production of growth hormone, promotes the recruitment of a large amount of muscle mass.
3. Optimum Nutrition BCAA 5000 PowderContains 5 grams of the purest amino acids in a traditional 2: 1: 1 ratio per serving. The big plus of the supplement is the complete absence of flavors.
4. Dymatize BCAA POWDER possesses the highest level of absorption. Due to its affordable price, excellent composition and high quality, the product is megapopular among non-professional athletes.
5. Olimp BCAA Xplode Is a complex containing, in addition to amino acids, glutamine and vitamin B. It is able to improve strength performance, suppress catabolic processes, and reduce fat deposits. The indisputable plus of the product is the complete absence of sugar in the composition.

Are there any contraindications for admission?

BCAA amino acids are a natural product, given that they are sourced from dairy products, eggs, meat. But if the dosage is exceeded, it can cause allergic reactions, chills, and intestinal upset. To avoid belching and heartburn, do not take the supplement on an empty stomach, but take it strictly as directed.

Avoid combining BCAAs with alcohol, which blocks the activity of the powerful anabolic growth hormone in your cells. A small dose of an alcoholic drink will ruin your weekly gym gains.

You've probably heard of BCAAs. This is not surprising, since they are the subject of daily debate among athletes, the central theme of much scientific research. At the same time, their effectiveness has always been confirmed.

What are BCAAs?

The abbreviation BCAA stands for English name "Brained Chains Amino Acids" or branched chain amino acids. Underneath this, for many a meaningless abbreviation, are 3 of the most important amino acids - leucine, isoleucine, valine.

For the human body, they essential... This means that the body cannot produce them on its own. Therefore, their reception from the outside is important.

What are BCAAs for - benefits for the body

BCAA's have undergone many scientific studies, confirming many positive effects on muscle gain, fat burning, and improved tissue and cell regeneration.

Branched-chain amino acids form, along with other essential and non-essential AMKs, the basic building blocks of proteins, which are known to be essential for building muscle mass.

The most important advantages:

• Increased levels of anabolic hormones (especially testosterone and insulin).
• Decreased levels of catabolic hormones (especially cortisol).
• Acceleration of muscle regeneration and growth.
• Maintaining muscle mass while dieting.
• Relief of muscle pain after challenging workouts.

BCAA Composition

As mentioned above, this abbreviation contains 3 AMKs - leucine, isoleucine and valine. Let's take a closer look at their main functions in the body:

• L-leucine... An important proteinogenic amino acid responsible for a number of important reactions in the body. Leucine increases performance, promotes muscle fiber regeneration. Some scientific studies also show that it can replace temporary carbohydrate deficiencies. It is the amino acid with the highest anabolic effect.
• L-isoleucine... AMK, which is also essential for the body. Isoleucine can be rapidly converted to glucose, preserving muscle glycogen stores and therefore promoting hemoglobin formation.
• L-valine... One of the most important components of elastic fibers in tissues, affecting the absorption of melanin, tryptophan, phenylalanine and other nerve carriers.

The action of BCAAs in the body

The main difference between branched-chain amino acids and all other amino acids is their effect in the body.

During meals, proteins enter the stomach and small intestine, from there they pass through the intestinal wall to the liver, which is responsible for maintaining a constant level of amino acids in the blood plasma. The liver accumulates glucoplastic AMA, synthesizes non-essential amino acids, and essential ones catabolize.

But this does not apply to branched chain amino acids. They do not enter the liver from the bloodstream at all, but are available for working muscles, which can use them as a direct source of energy. This helps preserve your own amino acid and muscle glycogen stores.

Who are BCAAs for?

Branched-chain amino acids are used in all sports. For example, in strength sports, the protection of muscle mass during weight loss, a better hormonal response, and a decrease in muscle pain are appreciated. For runners and cyclists, it is a great benefit to delay muscle fatigue with prolonged workouts.

BCAAs are also valued for weight loss diets. Many scientific studies have shown that people who have enough of them in their diet are less likely to be obese. These amino acids help burn fat while maintaining muscle mass.

Potential harm and side effects

Considering that all dietary supplements sold on the European market must meet very strict criteria. Consequently, their side effects are minimal.

There are, of course, exceptions. In this respect, allergic reactions and digestive disorders are most common. When these problems occur, it is recommended that you first adjust the dosage and, if symptoms persist, stop taking the supplement altogether.

Liver damage

Many internet discussions often discuss whether branched-chain amino acids can damage the liver. For the correct answer, it is important to understand how they actually work. While most other amino acids are degraded in the stomach and small intestine, from where they pass through the vascular walls to the liver, BCAAs do not enter the liver at all... They are immediately used as energy for the muscles.

Therefore, BCAAs cannot damage the liver because they do not pass through it. But their use should not be exaggerated.

Nausea

Branched Chain Amino Acids can cause nausea if expired (hence oxidized). For this reason, it is important to carefully check the end date of use of the product before purchasing.

If non-expired amino acids are causing nausea, make sure you don't take too much of them. Excessive consumption can cause an increase in the amount of water in the digestive tract, hence digestive problems.

Dosage

As you delve deeper into the subject of branched chain amino acids, you will find that dosage is not limited to exercise or post-workout. You can benefit from their many benefits anytime during the day.

On an empty stomach, before exercise, or before bed?

Why you should take BCAAs before and after your workout is clear from the information above. Before training, they protect muscle mass, give energy during training, and suppress catabolic hormones. The post-workout intake supports the regeneration processes.

AMK can be used in the morning with glutamine. Why? Due to leucine, which, according to many scientific studies, stimulates protein synthesis, inhibits catabolic hormones, regulates insulin, stabilizes blood glucose. Combined with glutamine, which boosts the immune system and boosts growth hormone levels, it creates the perfect breakfast shake.

Reception on a non-workout day

On a non-workout day, proper nutrition and adequate sleep are essential for recovery. In this case, taking BCAAs is not necessary, but you can take the morning dose discussed above.

All athletes are well acquainted with such a dietary supplement as BCAA.

What is BCAA

This is a complex that includes 3 proteinogenic amino acids: leucine, isoleucine and valine. They are very important for the human body, since protein is synthesized thanks to them. But the body is not able to synthesize them on its own, so they are combined into one complex and ideally complement each other's action. This supplement is very popular among bodybuilders, as these amino acids are important specifically for people with high physical activity. They are the basis for the body's synthesis of other amino acids. Compared to regular protein, which is also actively used by athletes, BCAAs are already degraded protein, which enormously accelerates its absorption.

The effect of BCAAs on the body and muscles

A significant proportion of muscle mass is composed of leucine, isoleucine, and valine. In addition, these amino acids provide a lot of additional energy, which is a great benefit for the athlete during training. During active sports, muscles lose so that a very important point is its renewal. When BCAAs are taken, body and muscle endurance is increased. Taking this supplement before exercise can help relieve fatigue, and after exercise, it can prevent the loss of important amino acids or restore energy. The energy will appear due to the release of the hormone serotonin, which will just appear due to the action of BCAAs. These amino acids have the same effect on a woman's body as on a man's.

Main functions of BCAAs

• Since BCAAs are a degraded protein in the form of three essential acids that are the basis for building muscle, the main function is to obtain material for building muscle mass. The effect of BCAAs on the body is manifested mainly in this.
• Also, these three amino acids provoke other important substances that are very important for the body. For example, insulin is produced, which delivers energy to muscle cells.
• BCAAs can help prevent muscle loss. This property is very important for athletes on a low-calorie diet, since during this period their body receives very few calories, and BCAAs will compensate for this and block muscle loss.

How to use

There is an interval of the BCAA intake rate - it is from 4 grams to 8. It is relevant both for athletes pursuing the goal of gaining weight, and for those who are losing weight. The maximum number of times per day is 3. Of course, you can consume less of these amino acids, but this rate is designed for full saturation. Some manufacturers decide to cheat due to the fact that some buyers may not know the nuances, and sell BCAAs in reduced doses, while leaving the price the same. So you should be more careful and carefully read the description of the purchased product.

BCAA is a fairly independent complex of amino acids that does not require additional use of others, moreover, when only leucine, isoleucine and valine enter the body, they will be absorbed much faster. BCAAs do not require interruptions. For these proteinogenic amino acids to be absorbed more efficiently, it is best to take them half an hour before and after sports. During this time, insulin is produced in the body, which will aid absorption.

Is BCAA harmful

Recently, there has been a lot of buzz among people associated with sports about BCAAs. Reviews say completely different things: either these amino acids are necessary for the body, or they are harmful.

If you use a product of questionable quality and origin, then, of course, it can be hazardous to health. The demand for BCAAs is growing, and in this regard, clandestine enterprises do not sit idly by releasing dubious fakes.

Incorrect storage conditions can also adversely affect the quality of the product. To avoid this, it is important to study the necessary operating rules and follow them in order to avoid damage to the food additive. Also, be sure to check your consumption rates and stick to them.

The effect of BCAAs on the liver is possible only if you have liver and kidney disease. In this case, the use can really cause some side effects and it is better to consult a doctor before using. But in general, in the absence of such diseases, there is no harm from BCAAs. Reviews mainly talk about the good help of these amino acids to the athlete's body.

What side effects can bcaa have?

Friends, hello everyone! We, the Valitov brothers, are again glad to meet you online on our blog. Today we will continue to introduce you to sports nutrition.

After all, it is extremely necessary for athletes as a highly concentrated supplement to their special diet.

One of them is the amino acid sports supplement bcaa, the side effects of which are observed by some athletes, painting them in rather dark colors.

However, we will try to dispel the unfoundedness of many myths, highlighting the seeds of truth.

Typically, many bodybuilders consider bcaa to be the main provider of energy to muscles at the cellular level, providing them with a reserve of strength during training.

In addition, with this supplement, they quickly build muscle, reducing the time by ten times to build up working weight for future results.

In this article, we will look at what bcaa really is, what is its mechanism of action on the human body, how to properly use this supplement.

Then you will find out what and why side effects may occur from its use in men or women. Who is it contraindicated, and what myths connect the other side of the "medal" of this issue.

Bcaa and its composition

Quality sports nutrition bcaa is a complex of three natural amino acids: leucine, valine, isoleucine.

These components are derived from whey protein, which can be fed from fermented filtered cow's milk and eggs.

Wherein:

• Valine is essential for men and women who engage in high enough physical activity to maintain normal nitrogen levels so that their muscles can receive enough energy for growth, overall metabolism, and tissue structure restoration.
• Isoleucine is responsible in the body in men and women for the synthesis of hemoglobin, normalization of blood sugar levels, energy supply of muscle tissue cells.
• Leucine is not only an active component of metabolism, but also a kind of catalyst that makes all components work interconnected with full dedication.

In ordinary life, these essential amino acids in the body in men or women are not synthesized on their own, so they can receive them when eaten:

• Meat;
• Cereals;
• Nuts;
• Brown rice;
• Fish;
• Legumes, especially soy;
• Mushrooms;
• Dairy products;
• Peanuts;
• Liver.

BCAA action on athletes

The three constituents of the amino acid are not without reason chosen for the basis of the bcaa sports supplement, for men and women, since they are:

• They are absorbed most quickly by the body, literally after 15 minutes, entering immediately into muscle tissue, without affecting the liver;
• Promote an additional resource for the restoration of protein volumes lost during intense training;
• Stimulates the formation of insulin;
• Maintain muscle tone, providing an increase in lean muscle mass;
• Facilitate the reduction of body fat;
• Protect muscle muscles from destruction due to increased physical stress or due to insufficient nutrition.

Let's consider these positions in more detail.

Increased strength

During strength training by men or women, the effective substrate of amino acids from bcaa begins to oxidize in their body, turning into an easily accessible source of energy.

In this case, glucose from their breakdown enters the blood immediately, activating the metabolic mechanism, which allows:

• Avoid the destruction of muscle tissue;
• To achieve the formation of relief muscles;
• Increase the level of strength and endurance.

Reducing body fat

The use of bcaa by athletes, and especially by women, contributes to the destruction of excess fat cells in them.

This is due to the regulation of metabolic processes by amino acids that control body weight, normalize energy metabolism, slowing down the formation of the fat layer.

By following a healthy diet along with the use of this sports supplement in the body of athletes:

• The work of the gastrointestinal system improves;
• Fat reserves are reduced;
• Wastes and toxins are removed.

Improving overall tone

The bcaa amino acids are not a drug. In the recommended amount, they:

• Does not affect the kidneys;
• Do not increase blood pressure;
• Does not contribute to the development of cancer;
• Do not cause severe poisoning or stomach ulcers;
• They do not reduce male potency.

All these factors are proven and confirmed by numerous studies of doctors and specialists. In addition, they found out that this biological supplement has an anticonvulsant and antidepressant effect, which helps athletes:

• Normalization of the nervous system due to the mild sedative effect;
• Improving well-being;
• Getting rid of the state of unnecessary anxiety;
• Increase libido and potency;
• A surge of strength and additional good rest.

How to take bcaa?

To achieve the maximum effect from taking this sports supplement, every athlete, be it a man or a woman, needs to contact a personal trainer who can calculate an individual intake regimen for him.

It is usually taken before, during, and after training. However, there are general rules for all of them.

• Do not exceed the recommended dose.
• Do not take on an empty stomach.
• Consume with high-carb foods such as a sports energy drink or protein shake.
• Use the product only from a trusted reliable manufacturer.

It is after this point that we would like to reveal to you a little secret.

Has your coach advised you to include bcaa in your diet? This is normal!

However, take our advice! Don't skimp on your health.

Choose a quality product that is isolated from natural raw materials, rather than chemically synthesized.

However, you should be aware that the correct amino acid complex tastes bitter.

Its powder forms a film when dissolved in water, and the crystals here do not completely dissolve with stirring.

Possible side effects

Rumors that bcaa cause problems with joints, potency or cardiovascular system are completely unfounded.

And even the fact that toxins from the processing of amino acids can settle in cells, not be excreted and form cancerous tumors over time is an absolutely unsubstantiated assumption.

But the side effect of this sports nutrition can really cause in people with diseases of the pancreas, kidneys, liver, enzymatic insufficiency or who have an allergic reaction to any component of the complex.

Such factors can provoke in the athlete:

• Gastrointestinal disorders;
• Rash;
• Problems with the urinary system.

Where can I find out more?

Many today want to go in for sports, be healthy, have a beautiful relief body.

However, sometimes they lack information that can best cover all these issues at once.

To help aspiring athletes, Dr. Susan Kleiner has released an additional edition of her book “Sports nutrition for the winners. Health. Fitness. Sport", which can be purchased in the online store ozon.ru.

Want to know more about the bcaa sports supplement, become our subscribers to the Valitov brothers blog. We will provide you with a unique opportunity to be the first to know about new products on this issue.

All health, good luck, sporting achievements and see you soon!