Branched chain amino acids (BCAA) are a component of many high-protein products that have a very important role in the human body. BCAA type nutrients are recommended especially for those who give their body a lot of strength every day. What is BCAA and how should I dose it?
- What is BCAA?
- What is the task in the body?
- Dosage of BCAA
What is BCAA?
BCAAs are branched chain amino acids contained in foods. They are found in high protein products of animal origin (beef, dairy products) and vegetable products (flaxseed, almonds, sesame). A large amount of BCAA also contain protein supplements.
The human body is not able to produce these compounds by itself, therefore they should be supplied from the outside with the help of properly balanced meals and the right choice of dietary supplements. The proper dosage of this supplement is also very important, which will be discussed later.
What is the task in the body?
BCAA due to the fact that it does not have to be digested in the liver, immediately goes into the bloodstream. Together with the blood, it is transported directly to the muscle cells. It positively affects muscular anabolism while inhibiting the negative effects of catabolism.
In addition, the appropriate dosage of branched chain amino acids BCAA affects the increased secretion of hormones anabolic growth hormone and insulin.
Regular use by strength exercisers helps to develop muscle structures (thanks to increased protein synthesis) and to burn fat. In the second case BCAA branched amino acids should be combined with carbohydrates. The combination of preparation and gaine-rem will work great here.
In addition, they affect the regeneration of muscles and the central nervous system. Therefore, you can afford more intense workouts. The speed and quality of the regenerative capabilities of the body are also increased.
Dosage of BCAA
The proper dosage of the preparation plays a key role in the application of the BCAA food supplement. Only then will it be possible to obtain all of the above-mentioned benefits.
In the studies on the effectiveness of BCAA action, doses of 3 to 20 g of the preparation were used in experiments. In practice, training people most often use portions ranging from 7 to 20 g – that’s why it was assumed that 10 g of BCAA during the day is the optimal amount to work in the body. It is also worth remembering that in the majority of popular products, about 0.8 g of pure amino acids per g of preparation.