There are many sports nutrition products on the market that are popular among athletes. Some additives have a noticeable effect, others are less effective. This article discusses why BCAAs are needed and what it is all about.
Definition
Before you know what BCAA is, you need to delve a little into the human anatomy. As you know, for normal functioning of the body requires proteins that can be obtained from food. This component, in turn, consists of amino acids, which are exactly what people need. There are 22 amino acids in total, but not all of them come from food. Certain foods may contain a different set of proteins. In order to get all the necessary amino acids, the body needs a certain food containing these proteins. Just for this purpose BCAA also are intended.
BCAA is a sports supplement that supplements an athlete’s basic diet. It is a complex of the 3 most important amino acids for the human body, which he himself is not able to reproduce.
The value of amino acids
In protein food, 13 essential amino acids are necessarily present, which the body is able to synthesize itself. The remaining 9 are indispensable and most important. 3 of them are contained in the BCAA supplement:
- Isoleucine. This amino acid is actively involved in the restoration of muscle fibers after exercise, and also stabilizes blood sugar and increases muscle endurance.
- Leucine. A similar component to the previous one; it also stabilizes blood sugar and restores muscles after exercise.
- Valin. This amino acid is actively involved in muscle growth. It also prevents its destruction.
Of course, these are not all the functions of the three amino acids. The effect on sports is considered here. This just explains why athletes take BCAA.
The general functions of the three essential amino acids are as follows: acceleration of metabolic processes, regeneration of muscle fibers and the breakdown of fatty acids.
Advantages of taking BCAA
The overall effects of BCAA will be as follows:
- Acceleration of muscle growth.
- More effective fat burning.
- Increased stamina.
- Decrease in hunger.
- Acceleration of metabolic processes.
- More efficient absorption of protein by the body.
A distinctive feature of this sports supplement is that three amino acids are already split, which means that the body does not need to spend time and energy to process them. Immediately after admission, BCAAs begin to perform their functions and enter the muscles. Protein, for example, does not have such an effect - the body needs to process it and break down the protein into amino acids.
Now it’s clear what are the main functions of BCAA. Why athletes need it, we will discuss in more detail below. It should be noted that just due to the simplicity of action, the supplement has gained such popularity.
Why do you need BCAAs?
This supplement is used by athletes to protect muscles from destruction during intense physical exertion, as well as to increase endurance. BCAA can be an additional supplement before, after or during training, as well as a separate meal.
In training, a supplement can replace a protein that is not very convenient to carry. Before training, BCAA will give the body the necessary energy to work. Why drink BCAA during exercise? They will replenish the reserves of amino acids. And after classes they will replenish the energy of the muscles and protect them from decay.
You can also take a serving of amino acids if you don’t have time for a normal meal. As already mentioned, BCAAs satisfy the feeling of hunger, which means they will help with a prolonged lack of food for the body.
Is it really necessary
It is worth noting that all sports nutrition is not mandatory, but serves only as an addition to the main diet.
If the athlete does not get enough of the necessary components from food, then just supplements can save the situation.
The same rule applies to BCAAs: they are needed only by those who do not get the right amino acids with food. BCAA Ultimate Nutrition, for example, will fill in the gap resulting from an improperly designed diet.
Thus, before buying this supplement, you should review the intake of necessary nutrients in the body and, if there is a lack of them, resort to taking a sports supplement.
Muscle mass gain BCAA
Muscle growth is a rather complicated process in itself, and the body needs a sufficient amount of resources to build them. Therefore, the dose of this supplement for muscle gain will be increased.
The rules for taking a sports supplement in this case will be as follows:
- You must consume BCAA at 20-25 grams per day. This amount will be optimal for muscle growth.
- The entire dose should be divided into 4-5 doses. The first part should be consumed in the morning on an empty stomach, as the body is exhausted after a long lack of food. The second follows before training. The third is after her. The next portion can be taken before bedtime or during meals.
- If the training is long, then you can drink BCAA directly during classes. For example, water can be replaced with soluble amino acids.
- On rest days, the intake of amino acids is also required, so you do not need to give up this supplement during rest from physical exertion.
On this, the question of gaining muscle mass and why BCAAs are needed can be considered fully disclosed.
BCAA Slimming
It is worth mentioning right away that people can have two different goals: weight loss and drying. The first means reducing body weight by any means, for example, by reducing the amount of fat or muscle. Drying means the targeted burning of body fat with minimal loss of muscle mass. Just in this case, BCAAs will be most effective.
Why do we need BCAAs for drying? As you know, when losing weight, a person’s diet differs from the usual one: daily calorie content decreases, and the proportions of the components change. So, due to the fact that the products are limited, the body may lack some elements, so BCAA will only benefit: they will help prevent muscle breakdown and accelerate the oxidation of fats.
Taking the supplement will be slightly different from that prescribed for muscle gain. The dose should be reduced by 5-6 grams, but the rules for admission remain as follows: 4-5 receptions and use on rest days.
Release Forms
This sports supplement is so popular among athletes that it is sold in various forms: tablets, capsules and powder. Let's consider each of them.
BCAA in tablets is a cheap option, but no less effective and convenient.
You do not need to spend time diluting, for example, the powder in a shaker, you just need to drink a few tablets with water. The amount of pure amino acids per unit of product is indicated on the package. Based on this information, you need to calculate the number of tablets that you need to take at a time.
BCAA capsules are very similar to the previous form of release, but may differ in size and number of amino acids in one such unit of the drug.
You should also consider the packaging and find information about the dose. One can of BCAA can contain up to 1000 capsules. A sports supplement in this form of release is more expensive than the rest, which should be considered when choosing.
Powdered BCAAs, like tablets, are cheap.
There are certain reasons for this. Firstly, the taste of the powder is rather unpleasant, which can stimulate a person to buy supplements in a different form. Secondly, it takes time to dilute the powder in a liquid (and it dissolves poorly), which is also not very convenient. However, despite the disadvantages, the effectiveness of the additive does not change. The dosage is indicated on the package, which should be carefully studied.
How to drink BCAA powder? You can stir it in water and immediately drink it until a precipitate has formed.
The second way is that you need to put the right amount of powder on your tongue and drink plenty of water, as the taste is not very pleasant.
Manufacturers
As already mentioned, this sports supplement is very popular, so many manufacturers are involved in the release of the drug. The most proven and popular are:
- Optima Nutrition BCAA.
- Siberian Health: BCAA powder or capsule.
- MusclePharm BCAA.
There are, of course, others, but the above are basic. Before buying a sports supplement of a certain company, you should study reviews about it from other people.
Disadvantages of BCAA
Despite the large number of advantages from taking this sports supplement, it has its drawbacks, like any other sports food product:
- An overdose can cause unpleasant consequences in the form of impaired functioning of the kidneys or digestive system.
- There are low-quality additives, which contain various impurities that are harmful to health. Of course, BCAA Ultimate Nutrition or other proven products do not contain foreign substances, but some companies may add impurities to amino acids.
It can be concluded that the dosage should be carefully calculated and not overdone with the use of supplements. It is also necessary to pay attention to the manufacturer - it must be checked.
Contraindications
BCAA needs to be treated wisely, like any other drug. There are several deviations in which the use of this supplement is not recommended:
- Pancreatic diseases (pancreatitis, diabetes and others).
- Abnormalities in the gastrointestinal tract (gastritis, gastric ulcer and others).
- Heart, kidney, or liver problems.
Before buying a BCAA, you should consult your doctor or trainer. Specialists are better versed in supplements and will help make the best decision. A person may have intolerance to any of the components that make up the BCAA, so health problems can occur if you do not ask your doctor first for help.
Price
The cost depends on the manufacturer, as well as on the quality of amino acids. However, a high price does not mean a high quality product.
On average, BCAA powder will cost 1,500 rubles per 250 grams. Price may vary depending on quality and company.
A capsule form can cost about 1,500 rubles per 400 capsules. For example, a BCAA Optima Nutrition can with 400 capsules costs 1,590 rubles.
The average price of tablets is 1000 rubles per 100 units of product.
In fact, BCAA prices are quite high. It will be much cheaper to buy ordinary food and arrange a full meal, if possible. Sports nutrition (BCAA in particular) is only advisable if it is not possible to eat well at the moment.
conclusions
Several main points can be distinguished from the above information:
- You should not purchase amino acids if you have access to high-grade food, which contains all the necessary components necessary for the good functioning of the body.
- The dosage of BCAA during weight gain and weight loss varies by 5-6 grams of amino acids.
- Before using a sports supplement, such as BCAA Ultimate Nutrition, you need to consult a specialist so as not to harm your health.
- Before buying, you should carefully study the composition of the product, as well as reviews about this manufacturer. Do not save on BCAA: it is better to buy an expensive, but high-quality drug.
Amino acids BCAA really help in achieving results in sports, if used correctly. If the body does not need them, then why do we need BCAAs?