BCAA – dosage, action

The use of supplementation to support the building of muscle mass is a fairly common strategy for trainers. It can not be concealed that heavy strength training, significant activity on a weekly scale, requires the use of products that will provide our muscles with what they need for growth. There is quite a large group of supplements, without which training at the gym will not give us the desired effect, and one of them is BCAA.

BCAA amino acids belong to the group of branched chain amino acids, which include leucine, valine and isoleucine. These amino acids, due to their specific chemical structure, are called branched ones. Their consumption causes that in the human body there are many positive changes and metabolic reactions helping our muscles to grow and regenerate faster. Noteworthy is the fact that amino acids in the form of BCAA are amino acids in the free form.

Amino acids build proteins. The combination of several amino acids with peptide bonds makes us get a protein. BCAA, in turn, belongs to products, where in the form of a supplement we have individual building blocks that build proteins. We call these types of bricks free amino acids. This is quite important, because this type of administration of the supplement causes that it does not require digestion, and its drinking in the training area quickly raises the amount of amino acids in our blood, so that the muscles are more efficient.

Typically, the BCAA market occurs in the form of a flavored powdered supplement. However, preparations are also available in tablets or capsules. However, due to the time of using the supplement, it seems more practical to use products based on powder versions. In addition, BCAA powder will be more economical.

Branched chain amino acids are mainly derived from milk proteins. However, when considering BCAA sources in the form of a supplement, as well as the fact that they are free amino acids (the aforementioned individual building blocks), their origin does not matter. There is no difference if BCAA comes from vegetable or animal sources, because an amino acid is an amino acid. It is important that it is delivered to the body in the right amount. On the market, additionally we meet with supplementation products, which differ the content of particular proportions of amino acids in their entirety. Looking at what the manufacturers offer, we see BCAA with 211 amino acids, as well as versions 411 and 81; 1.

What does it mean? Designation 211 indicates that the amount of leucine in the product is twice as high as the remaining amino acids. For example, 10 g of a 211 amino acid supplement will have 5 g of leucine and 2.5 g of valine and 2.5 g of isoleucine.

Similarly with other products, where the division will analogically contain 4 times more leucine and 8 times more leucine. As for choosing the right proportion for yourself, everything will depend on the time at which you want to use BCAA. However, we will write about this in the paragraph referring to the use of the supplement.

How do BCAAs work?

BCAA Complex
The operation of BCAA primarily affects our energy economy. This means that drinking BCAA during strength training is designed to provide our muscles with fuel for work. Using BCAA on training, you can feel more muscular endurance, which in turn will translate into more effective training. By writing straight BCAA has the task to sustain our activity, and you are able to do a harder workout. Many people also point to the action supporting the feeling of arousal. This means that when you drink BCAA on a workout, you are gently stimulated to work harder, and you are able to do several reps more in a series.

However, BCAA has another major advantage, which is anti-catabolic activity. This means that BCAA protects muscles from their breakdown. The use of amino acid supplementation protects our muscle tissue during training, so that it does not burn excessively during exercise. During training our body not only uses energy flowing from glucose, but also uses the amino acids contained in our muscles. To prevent excessive obtaining of amino acids from the protein contained in our musculature, it is recommended to use support with BCAA amino acids.

Another important advantage of BCAA amino acid supplementation is their anabolic effect. We owe everything mainly to the content of leucine, which is responsible for the increase in muscle mass. The BCAA amino acid supplement can be used in the post-workout period, which will translate into greater stimulation of muscle mass gains.

It is also worth mentioning that the BCAA amino acids perfectly regenerate our muscles. The use of supplementation in the post-training period also after training, supports our recovery after a hard strength training. The muscles recover faster and are ready to take up another activity sooner.

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You can read also: BCAA – all you need to know!