Looking at athletes’ supplementation plans, it can be noticed that they most often use branched chain amino acids.It is one of the methods that aims to help the effort of the trainers, which translates directly into the results.Heavy strength effort causes that our body needs additional support in the form of fast forms of amino acids.This type of action is exhibited by BCAAs, i.e. branched chain amino acids.
Why is the use of branched chain amino acids important?
BCAA type amino acids, due to their chemical structure, are classified into branched chain amino acids.It is because of its structure that our body uses them in a special way.Looking at the composition of the supplement containing BCAA, we notice that its formula is formed by three amino acids: valine, leucine and isoleucine.Analyzing the action of BCAA amino acids in our body, their effect is effectively influenced byto build muscle mass, as well as the rate of regeneration, which is crucial for athletes.
What are the amino acids free?
Free amino acids are single amino acids that are not linked to peptide structures and do not directly form proteins.Writing straight, when we compare the masonry mortar, which bonds the building blocks to the wall, free amino acids are just such single bricks.This has ahuge advantage, because our body receives building material does not have to lose energy for its digestion and breakdown, and uses it for its own needs, as it wants.Lack of digestion quickly raises the level of amino acids in the blood, which results in their rapid action and functioning where we need them, that is in working muscles.
When browsing the shop offer, BCAA usually occurs in the form of a flavoring powder as well as in a tasteless form for people who prefer this type of variant.Flavor versions usually mask the taste of the amino acids themselves, which for some people is quite specific and therefore they choose the taste versions of the product.Currently, the producers have carefully refined their products in terms of taste, so their drinking is pure pleasure.In stores we will also meet hard tablets as well as encapsulated products.The use of the so-calledshots, i.e. one-stop, small, liquid forms of the supplement.
Perhaps your attention was also drawn by the numbers, which are printed on the packaging with branched chain amino acids, so they are successively versions 211, 411, and 811. What does this mean?The first number usually refers to the amount of leucine in the composition of the supplement, and the other two are valine and isoleucine.For example, if we have a product with the designation 211, this means that in a portion of 10 g of amino acids we find 5 g of leucine, 2.5 g of valine and 2.5 g of isoleucine.Similarly, versions with higher concentrations will contain more leucine at the expense of other amino acids.
Here you can read: BCAA – all you need to know!
What is BCAA obtained from?
In terms of the training person, it does not matter what raw material was used for the production of BCAA.As it was written before, branched-chain amino acids belong to the group of free amino acids, that is, individual building blocks that make up proteins.Regardless of whether the product is of plant or animal origin, we are still dealing with a single brick, just as valuable for our body.However, usually branched chain amino acids are derived from milk proteins.
How do branched chain amino acids work?
Analyzing the BCAA’s operation, you can mainly see three of its functions
- anabolic activity,
- anti-catabolic action,
- action supporting the energy management of our body.
Starting from the end.BCAA allows us to provide a quick injection of energy.Although we are dealing with amino acids, their action in our muscles is quite specific.Using professional terminology, we would write that BCAA is metabolized in muscle tissue.What does it mean?This means that during training our muscles use different energy sources.Mainly, they use glucose or fats for work.However, there are situations where a quick boost of energy is needed.Then, the amino acids circulating in the blood are useful.For this purpose, a portion of BCAA is intended to help the work of our musculature by providing energy.
Second, anti-catabolic action.This activity is related to the function described first, i.e. providing energy for the needs of working muscle tissue.Branched amino acids excellently protect against the use of proteins contained in the muscles.If we drink a portion of amino acids before training, and during it, we are sure that the circulating amino acids in the blood will be used first for energy needs.The body in the absence of energy will not be interested in muscle proteins, but will use readily available amino acids in the blood.
Third, anabolic activity.Here, BCAAs have a wide impact on our body, raising the capacity to build muscle mass.First of all, we owe anabolic effects to leucine, which in our body includes as functions responsible for building muscle mass.It is such an important activity that without proper amount of leucine in our diet building muscle mass is impossible.What’s more, branched chain amino acids affect the levels of hormones responsible for building muscle mass.The right amount of BCAA in the diet will increase the level of testosterone, and lower the amount of cortisol, which creates ideal conditions for the musculature to grow.Another important factor is that BCAA affects the amount of myostatin, a hormone that limits the increase in muscle mass.
What features does BCAA still have?
First of all, the important advantages of branched chain amino acid supplementation is their perceptible action, which reduces muscle soreness.This means that when you use extra amino acids in your okay-tasting time, the next day you will have much less sours.What’s more, BCAA perfectly accelerates regeneration.Muscles recover more quickly after exercise, so you are more ready to make the effort faster, which reduces the time to rest between workouts.More frequent stimulation of muscles with training will allow us to build more muscle mass.
Looking through all the information about branched chain amino acids, it is difficult to find information that would indicate that it does not work.The supplement shows a number of properties that are ideal for the person who trains.They not only protect your muscles and allow you to regenerate faster, but above all significantly increase the possibility of growth, making building muscle mass faster.
Are branched chain amino acids safe?
Analyzing the composition of the BCAA-based supplement, we can note that there is nothing in its composition that could cause problems with the digestive system.The use of BCAA type amino acids by our body is easy, does not require digestion, so our body has practically no challenges in front of us when we use this type of supplement.In scientific research there is no information about the harmful effects of the supplement, so it is safe for the heart, liver and kidneys.
When and how to dose?
We use BCAA mainly in the post-training period.Dosing depends to a large extent on body weight and is about 1 g per 10 kg of body weight.So an individual with a body weight of 100 kg should take a minimum dose of 10 grams of amino acids before training.It is also good to drink a similar amount during training, which will fully protect your body against catabolic activities, as well as strongly stimulate the growth of muscle mass.This means that we can use a total of about 20 g of BCAA per day.Bodybuilders additionally use BCAA on days off from training, to maintain anabolism in their body and maximize regenerative processes.
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