BCAA Amino Acids

BCAA, from English Branched Chain Amino Acids, are exogenous amino acids with a branched chain that have a very wide range of effects on the human body. These substances contribute to muscle mass growth and support the fat burning process. BCAA is a natural compound well known to anyone who is even slightly interested in sports and aesthetic figure.

What is BCAA?

BCAA is a set of three amino acids with branched side chains that the body is not able to produce on its own. Therefore, ingredients such as leucine, isoleucine, and valine must be supplied from food. This is not always possible, and in case of increased demand for branched chain amino acids, supplements come to the rescue.

BCAA owe their uniqueness, in part, to the fact that their metabolism occurs directly in skeletal muscles, rather than, as in the case of other amino acids, in the liver. This significantly improves the attractiveness of the supplement and also enhances the effectiveness of physical exertion.

Components of BCAA

BCAA consists of three amino acids, such as leucine, valine, and isoleucine. To understand how this compound works, it is necessary to take a closer look at each of the amino acids individually. Leucine inhibits the action of cortisol, a hormone that enhances catabolic processes and thus is responsible for the breakdown of muscle tissue. The amino acid also activates mTOR kinase, which increases muscle protein synthesis, leading to accelerated muscle growth.

Valine protects muscles from breakdown. It also regulates the concentration of growth hormone and improves the processes of energy acquisition in muscles.

In turn, isoleucine acts as an anti-catabolic, preventing the burning of muscle proteins for energy. Thus, it effectively protects them.

All three branched chain amino acids also contribute to maintaining a normal blood glucose level.

Impact of BCAA on the body

Regular and prolonged intake of BCAA supplements supports muscle growth and allows better nourishment of muscles. At the same time, these amino acids protect muscles from breakdown. In addition, BCAA have a positive effect on increasing performance during workouts, allowing athletes to exercise longer and more intensively. In addition, the set of branched chain amino acids reduces fatigue and muscle pain, accelerates recovery after physical exertion.

In addition, the use of BCAA can also increase stress resistance, and a supplement taken after a workout reduces the likelihood of pain, as the amino acids in the composition support the process of muscle glycogen recovery.

BCAA also have a positive effect on memory and concentration. It also has a positive effect on the immune system.

Who should consider taking BCAA?

Branched chain amino acid supplements are recommended primarily for athletes, both beginners and those who have been involved in physical activity for years.

BCAA is necessary for shaping the figure and building muscle. The mixture also works great after physical exertion, as it eliminates the consequences of overly intense workouts.

Among enthusiasts starting their sports career, BCAA will reduce muscle pain and soreness after workouts, as well as accelerate muscle mass growth, which will undoubtedly have a motivational effect and make the effects of training more noticeable.

In turn, for experienced athletes, the supplement will reduce fatigue and nourish muscles, simultaneously protecting them from breakdown.

When to use BCAA?

The timing of supplement intake is extremely important, as it determines the results we achieve.

Thanks to all the beneficial properties of the compound, the best solution is to take the supplement before starting workouts. This way, BCAA inhibits catabolic processes in the body, reduces fatigue, increases performance during workouts, as well as muscle strength.

However, it is also advisable to reach for the supplement after a workout, as this will minimize the risk of pain and muscle breakdown. In this case, muscles will recover faster, and fatigue after a workout will decrease.

On days when workouts are not planned, it is recommended to take BCAA in the morning, immediately after waking up, and in the evening, just before bedtime.

For people taking BCAA during weight loss, due to energy deficit, it is recommended to take the supplement in the morning after waking up, before the planned workout, and during strength training.

Correct BCAA supplement dosage

BCAA is taken on the principle of a portion of 0.5 to 1 g per 10 kg of body weight, that is, for example, a person weighing 80 kg should take a supplement in an amount from 4 to 8 g per day.

In turn, breaking down the compound into simple multipliers, it is recommended to take 40 mg of leucine, 17-25 mg of valine, and 19 mg of isoleucine per one kilogram of body weight per day.

> When choosing the right dose of the supplement, it is necessary to take into account not only body weight but also the level of physical activity. Typically, people engaged in sports are recommended to consume a larger portion of the preparation.

Also, during the recovery period, it is recommended to consume a slightly larger portion of the supplement, as it is then that the body must be most protected from catabolic processes.

However, it is never recommended to consume the supplement above the recommended manufacturer's doses.

Side effects

No studies conducted so far have shown any harmful effects of BCAA on the human body.

Despite being a natural supplement, like any substance consumed in excess, it can cause negative side effects. If the recommended dose of the preparation is exceeded, symptoms such as numerous digestive dysfunctions, such as vomiting and nausea, may occur. An excess of BCAA can also lead to impaired absorption of other amino acids, as well as liver and kidney disorders. It is worth noting, however, that the listed disorders are associated only with the consumption of portions larger than those recommended by the manufacturer. By following the instructions on the product packaging, always use supplements from reliable sources and carefully check the composition of the products you consume. Then you will be able to feel safe. You will have nothing left but to reap the benefits of the supplements.