The extraordinary popularity of BCAA means that some see it as an essential supplement, while others consider it superfluous, while scientific research proves that BCAA really improves the effects of training. Does BCAA work? See the article.
BCAA branched chain amino acids are very popular on the market of supplements for trainers, it is influenced by affordable price and a large amount of scientific research carried out under different conditions of use.” What is BCAA (Branched Chain Amino Acids)? amino acids building proteins that the body is unable to synthesize itself, therefore, to build proteins and therefore muscles, we must provide them with food.
Where is BCAA from?
BCAA can be obtained from two sources
vegetable – where it is obtained in the process of bio-fermentation: the medium for the micro-organisms that ensure the production of essential amino acids for us is usually molasses, soy or sugar cane;
animal – where in the hydrolysis process and under controlled conditions, valuable amino acids are obtained, among othersfrom bird feathers and other fragments that contain a lot of creatine.
Unfortunately, many manufacturers do not give the source of the amino acids obtained, because it is not obligatory. From what BCAA you reach will depend on its solubility and the degree of bioavailability. When the quality increases, the price also increases, so it is not worth investing in the cheapest conditioners, BCAA’s advantages with minimal use by the body will not be visible, which may explain the large variation of the BCAA opinion.
How does BCAA work?
The effects of BCAA will depend on when we decide to introduce them to the menu. And how does BCAA work?
Increases anabolic processes by building new proteins,
reduces catabolism during and after training,
reduces fatigue during demanding training,
is an additional source of energy,
supports the building of muscle mass and fat loss,
it works quickly and efficiently, without straining the liver.
In the instructions on how to take BCAA you will find various ways of taking BCAA, while the use of BCAA at different times of the day will entail other opportunities for the use of branched chain amino acids. For this reason, it is worth to familiarize with the effects of BCAA in the okotouring period, on an empty stomach and at night.
BCAA on empty stomach
The use of BCAA on an empty stomach is recommended on non-workout days. It would supplement the energy reserves at night and prevent the breakdown of proteins in the muscles, but the use is not a necessity and is a question often discussed.
BCAA before training
Taking BCAA before training is designed to inhibit the catabolic processes present during exercise, and it will increase our abilities by reducing muscle pain, better nutrition and establishing an additional energy source.
BCAA after training
After training BCAAs play an anabolic role, muscles stimulated to grow and rebuild need an immediate and easily digestible source of amino acids, BCAAs – they reach the muscles directly, initiate their expansion, facilitate regeneration, and reduce pain.
BCAA for the night
Some also recommend the use of BCAAs overnight, but as with fasting, it is not necessary. When taken at bedtime, the task is to prevent catabolic processes when the body runs out of energy, which is consumed slowly at night, so if we eat dinner and we sleep a standard number of hours, no BCAA help is needed.
BCAA’s action depends on the time of its use, the highest activity in the perioperative period – then it is worth to bet on amino acid supplementation. Now that you know when to take BCAA, let’s get to the dosage.
BCAA dosing is a matter of weight. The approximate value from the tests is about 1 g for every 10 kg of body weight.
How to use BCAA to be the most effective?Many trainers recommend dividing the calculated dose into a period before and after training, which works in most cases.
BCAA side effects
Despite the huge amount of research, the side effects of BCAA have not been demonstrated. As with other dietary supplements, their excessive intake can cause gastrointestinal discomfort. Flatulence, abdominal pain or diarrhea can occur at the beginning of supplementation when the body is not accustomed The same can be felt during hypersensitivity to any component of the mixture.
Does BCAA work?
What BCAA gives you in the gym depends on the time you use it, but if you want to take full advantage of the supplement, it’s worth putting a high quality product in. Do not be fooled by the increased leucine balance. the better, and the 811 proportion is better, but research has proven that excess can lower the effectiveness of other amino acids, and the best solution is to use the classic BCAA mix with the designation 211