BCAA is a dietary supplement containing amino acids. These compounds are not produced naturally - they enter the body only with protein foods.
Recently, experts are increasingly talking about the low effectiveness of a separate intake of amino acids. They support their point of view by the fact that eating a piece of high-quality steak is much cheaper and healthier, and there is even more protein there. The only difference is that in this case, amino acids will enter the body a few minutes later than when taking BCAA. Let's find out if this is really so, what are the benefits, benefits and possible harm of BCAA.
BCAA - composition and properties
BCAAs are composed of three branched chain amino acids. These are vital compounds that can only enter it from the outside, since they are not naturally synthesized.
Leucine
This essential amino acid was discovered by accident, found in moldy cheese. It was first described by scientists Laurent and Gerard. In medicine, it is used in the treatment of liver diseases, anemia. Among the useful properties are:
- protein synthesis in the muscles and liver;
- normalization of serotonin levels, due to which the athlete is less tired;
- lowering blood glucose levels and stimulating the secretion of growth hormone growth hormone.
In addition, when leucine breaks down, b-hydroxy-b-methylglutaric acid is formed, which is similar in structure to cholesterol and anabolic hormones. Hence, it facilitates the formation of androgens.
The daily requirement for this amino acid in adults is 31 mg per 1 kg of body weight.
Isoleucine
An irreplaceable amino acid that is involved in energy metabolism. An ordinary person needs 1.5-2 g of isoleucine per day, but for athletes, the needs are much higher. There is a lot of this amino acid in meat and nuts. That is why BCAA can be replaced with these products. The only problem is that you cannot eat a lot of nuts, since they are quite high in calories. And meat in large quantities is difficult to digest. Like leucine, this amino acid stimulates the secretion of hormones and strengthens the immune system.
Its reception must be carried out in accordance with all the rules. Otherwise, you can provoke the following undesirable consequences:
- decrease in muscle mass;
- lowering the concentration of glucose in the blood;
- increased drowsiness and lethargy.
Valine
Valine plays an important role in BCAA supplementation - this compound is indispensable for muscle growth and synthesis. Thanks to experiments on mice, it was proved that the additional intake of this amino acid increases the body's resistance to stress (protects against temperature changes and pain). Like leucine, valine acts as a source of additional energy for the muscles, maintains a high concentration of serotonin, which makes the athlete less tired after training.
Valine, like other amino acids of the supplement, is found in cereals, meat, and nuts.
Important! BCAA and L-carnitine supplementation should not be combined. Amino acids can slow down the absorption of the latter.
Misconceptions about negative impact
There are many myths around BCAA. The most common ones are:
- “BCAAs are dangerous chemicals” is not. Organic compounds that form protein are found only in natural products. In BCAA they are in concentrated form. But this does not make sports nutrition chemistry.
- "BCAA causes irreparable harm to the gastrointestinal tract, provokes gastric ulcer" - as clinical studies prove, even if you exceed the daily dosage, intoxication will not happen. The supplement can only harm the kidneys if consumed for a long time in excess of the daily norm by 10-15 times.
- "Food supplement provokes sexual dysfunction" is a statement not supported by any clinical studies. Most likely, this myth arose from a bitter experience with sports supplements based on hormones. It is hormonal supplements that cause potency problems.
Real side effects
Adverse reactions occur due to improper use of a sports supplement. BCAA can provoke belching, heartburn, and stool problems. This happens when the drug is taken on an empty stomach.
Amino acids activate the work of the digestive system, gastric juice begins to be produced in greater quantities (in other words, the gastrointestinal tract functions in full mode). Because of this, undesirable consequences arise.
Conditionally, side effects include muscle strains and tears, wear and tear of joints. BCAA increases endurance, helps in muscle growth. Because of this, people involved in bodybuilding and other sports significantly exceed the permissible physical activity. And this, in turn, is fraught with injury. For the supplement to be beneficial, it must be taken wisely.
Positive effect
The beneficial effects of BCAA are well understood and proven by research. When the body lacks amino acids, muscle growth stops. For a person leading a measured lifestyle, there are enough substances. But for athletes, especially strength sports, they are not enough.
With intense physical exertion, the concentration of free essential amino acids in the body decreases (especially leucine). To fill the gap, metabolic processes that destroy muscle proteins are turned on. This does not happen when taking sports nutrition.
BCAA additive is an energy source. The chemical reaction of leucine produces more ATP than glucose in a similar volume. BCAAs cover the excessive consumption of glutamine during exercise. This element plays an important role in gaining muscle mass, controls protein synthesis, and increases the concentration of growth hormone.
BCAA helps not only build muscle, but also promotes weight loss. The supplement normalizes leptin synthesis. It is an element that regulates appetite, consumption and fat storage.
Leucine saturates the body with nutrients, which dulls hunger. Regular exercise burns calories and fat - a person loses weight.
Contraindications
Despite the fact that BCAA contains amino acids necessary for the body, not everyone can take the supplement.
The additive is contraindicated in the following cases:
- pancreatic pathology;
- diabetes;
- disturbances in the work of the gastrointestinal tract: gastritis, ulcer, hyperacidity;
- severe diseases of the gallbladder, heart, kidneys and liver.
If a person has good health, there are no listed contraindications, BCAA will not harm the body if the instructions for use are strictly followed.
It is not recommended to take the supplement without consulting a specialist: individual intolerance to the components is possible.
In case of allergic reactions, the administration is stopped immediately.
Outcome
Despite such a number of positive properties of BCAA, the popularity of this supplement has been declining in recent years, which is associated with the low rationality of its use. As we discussed at the beginning of this article, eating normally is significantly cheaper than using expensive supplements. Professional athletes drink amino acids all the time, as sponsors provide them for free. The price of BCAA is high: 300 g will cost 700 rubles. And depending on the manufacturer and volume, the cost of packaging reaches 5,000 rubles and more.