BCAA what is it and what is it for? * Crossfit

BCAA (from English - branch chained amino acids) is a sports nutrition product consisting of three essential amino acids: leucine, isoleucine and valine. These amino acids are called irreplaceable because the body is not able to synthesize them on its own, they come only from the outside. Unlike other amino acids, essential amino acids are metabolized in muscle tissue.

What are BCAAs for?

Let's figure out what BCAAs are and what they are for. This trinity of amino acids plays an important role in human physical performance.

Let's study their role and functions using the table:

Function	Impact description
Boost protein synthesis	BCAAs increase the production of insulin, thereby accelerating the flow of amino acids into the blood.
Reduces catabolic processes in the body	Due to the release of leucine into the blood, the production of the stress hormone cortisol, which contributes to the destruction of muscle tissue, decreases. This is what drives BCAAs during and after exercise.
Accelerates muscle recovery and growth	BCAAs make up about a third of all amino acids found in our muscles. By replenishing the supply of these amino acids, the athlete stimulates the body to recover faster.
Promotes fat burning	Taking BCAAs affects the production of leptin, a hormone that regulates metabolism. Leucine contributes to its increased secretion. Due to this, the body begins to expend more calories by breaking down fat cells.
Can be used by the body as an energy source	For full performance, the body needs glycogen and amino acids. When muscle glycogen stores are depleted (for example, during an extended low-carb diet), the body uses amino acids as energy. If he lacks free amino acids, he will take them from your muscles. To avoid this, it is recommended to consume BCAAs immediately before training.

BCAA intake is most relevant as a sports supplement during diet and weight loss. At this time, the body has limited resources for recovery, and BCAAs help to cope with stress. In addition, the loss of muscle tissue is reduced to a minimum.

While gaining muscle mass, most athletes do without this product. If you have enough quality protein from a variety of sources in your diet, there is no need for BCAAs. These three amino acids are abundant in chicken fillets, seafood and beef, as well as other sports nutrition products. Here's a detailed introduction to muscle building nutrition.

What are the constituent additives responsible for?

The proportion of leucine, isoleucine and valine in a particular supplement is different: 2: 1: 1, 4: 1: 1, 8: 1: 1, 16: 1: 1, etc. The main component of BCAAs is leucine. The need for it is always higher, since during training, its reserves are depleted. It is leucine that is responsible for anti-catabolic, anabolic and energetic functions. Research also confirms that leucine contributes to faster muscle growth and fat oxidation.

Why are the other two amino acids needed?

Isoleucine is responsible for protein synthesis in the body. Also, taking isoleucine in food normalizes blood glucose levels and the production of serotonin.

Valine is important for the central and autonomic nervous system. Its presence is especially valuable in conditions of regular hard training. Valine is also important for cognitive performance and has antidepressant properties.

BCAAs are available in various forms: tablets, capsules, powder, and liquid. The form of release does not affect the efficiency; it is a matter of convenience and personal preference. Many skeptics believe that the benefits of taking BCAAs are similar to those of a placebo. But this is not the case. The benefits of BCAAs are confirmed not only by reviews from real buyers, athletes and fitness experts, but also by numerous studies conducted in a clinical setting. Let's give a few quotes.

A. Mero "Leucine Supplementation and Intensive Training":

"The addition of BCAA amino acids (76% leucine) to daily protein intake resulted in an increase in lean muscle mass and strength in the athletes, and a decrease in muscle breakdown with a decrease in body fat."

Yoshiaru Shimomura:

“The data confirms that fatty acids may be regulators of BCAA metabolism, and that the body has a higher need for these amino acids during exercise. The additional intake of BCAAs before and after training leads to a decrease in muscle breakdown and an increase in muscle protein synthesis.

How to check the quality of BCAAs

In the fiercely competitive sports nutrition market, many manufacturers or distributors deliberately understate product quality in order to lower production costs and increase profits.

The ideal option is to choose a product from a well-established foreign brand. Let it cost 10-15% more than its domestic counterpart, but you will know that you have spent your money on an honest product, unless you run into a fake. Unfortunately, the quality of many domestic manufacturers is lame. They use low-quality raw materials, impurities are present in the products, and the composition and energy value do not correspond to those stated on the package.

Quality BCAAs should have the following characteristics:

slightly bitter aftertaste;
when dissolved, a little white precipitate remains at the bottom of the shaker;
the consistency of BCAAs is a crushed powder, something in between flour and powdered sugar;

Also pay attention to the label and the tightness of the can. If you see that the label is crooked or not completely glued, or you notice that the tightness of the can is broken, do not buy this product. There is a 99% chance you are holding a low quality fake. The label must also contain a mark of compliance with the GMP quality standard.

Which BCAAs to choose

Every self-respecting sports nutrition manufacturer presents BCAAs in their product line. However, for one reason or another, some products hardly hit the market, while others, on the contrary, are in great demand. Based on the ratings of the largest online sports nutrition store, we have identified the most popular BCAAs in the fitness environment.

Among them:

Xtend BCAA from SciVation. The main advantage of this product is the variety of tastes. Orange, blueberry, fruit punch, grapes, green apple, lemon-lime, mango, pineapple, strawberry-kiwi, strawberry-mango, watermelon - as you can see, there is BCAA for every taste. Each serving contains 7 g of BCAAs in a 2: 1: 1 ratio with 0 calories. Additionally, the product contains a mixture of electrolytes to help maintain water and salt balance during exercise.
AMINOx from BSN. This product has one interesting feature - it starts to foam after mixing. It turns out something like lemonade, only dietary and healthy. Some people like it, some don't. The composition contains citrulline, which improves blood circulation in the muscles. The only negative is the large amount of dyes.
BCAA 5000 Powder from Optimum Nutrition. These are one of the few powdered BCAAs that are available unflavored. Yes, the taste of the product is specific, but you know for sure that you bought the three amino acids you need and nothing else. You can find flavored variations: fruit punch and orange.

Of course, the list doesn't end there. There are many manufacturers that produce quality products, but their BCAAs have not yet achieved such popularity in the market.

We also recommend paying attention to our BCAA rating - an overview of the most popular brands.

BCAAs in capsules and tablets

The difference between BCAA tablets and other forms lies in their composition. There are only three components in this product: leucine, isoleucine and valine. There are no colorants, sweeteners, flavors, anti-caking agents and other synthetic components. This property is especially important for bodybuilders in preparation for a competition, as additional components tend to retain water under the skin. Capsules and tablets are convenient to carry with you, they do not take up much space.

The downside is that after taking the pills, an unpleasant bitter aftertaste may appear in the mouth. To avoid this, you have to drink the BCAA with plenty of water.

According to online stores, the following BCAAs in capsules and tablets are most popular:

BCAAs in liquid form

Another form of BCAA is in liquid form. It is a concentrate that is diluted in water. Ready-to-drink drinks are also on sale. It is advisable to buy them in case of a long trip. It is enough to throw a couple of these bottles in the glove compartment or travel bag and drink a little, without worrying about catabolism. At the same time, you do not need to take a shaker, a bottle of pure water, the can of BCAAs with you and spend time stirring.

Concentrated BCAAs are a controversial form of release. Often they taste too sweet and rich, and carrying a bottle of concentrate in your gym bag is a dubious pleasure. It can leak or crack at any time. Now this form is rather poorly represented on the market, since the demand for it is extremely low.

It is believed that the BCAA concentrate has the fastest absorption rate, but in practice this statement cannot be confirmed or refuted.

Among the ready-made drinks with BCAAs, experts distinguish:

BCAA powder

Powdered BCAAs are the most common release of these amino acids. Many brands make a really high quality and tasty product that is pleasant to drink during and after training.

The main selection criterion is taste: for many manufacturers it gives off too much chemical components, for others it is almost identical to natural ones. But it is not at all necessary that "tasteless" BCAAs will be bad in composition and quality.

For many companies, BCAAs in powder become a kind of business card, it is by them that the consumer judges whether the products of this brand are suitable for him or not. Further sales and profits directly depend on this. For this reason, it is so important for new brands to make delicious BCAAs that everyone will love. Manufacturers who already have a name, an extensive customer base and trust on the part of the buyer do not need to make additives that are ideal for taste - the main thing is to observe the quality and effectiveness of the main components.

The following powder BCAAs are in greatest demand on the market:

Xtend BCAA from SciVation. In addition to taste, the product is notable for the presence of glutamine in the composition. This amino acid is used in many BCAAs. Glutamine is a powerful support for the immune system, its use reduces the risk of colds in the fall and winter.
AMINOx from BSN. Despite the pleasant taste and balanced amino acid composition, many people dislike this product due to the presence of sucralose in it. According to unconfirmed reports, this sweetener causes allergic reactions, reduces immunity and contributes to diseases of the gastrointestinal tract. However, there were no official complaints from AMINOx buyers in this regard.
Intra Fuel from SAN. In addition to amino acids, this product contains potassium, calcium, niacin, vitamin B6 and phosphorus - micronutrients necessary for active life and immunity. It also contains arginine and beta-alanine - components that enhance physical performance. Despite the benefits of the product, not all consumers like its pungent orange flavor.

Conclusion

If your sports nutrition store does not have any of the products described in our article, follow these guidelines when choosing BCAAs:

Manufacturer. It is most important. Choose products from a well-established overseas brand. If you don't come across a fake, then the quality of the BCAA will be fine.
Release form. BCAAs are most preferred in capsule or powder form. If you are afraid not to guess with taste, choose BCAA capsules, you can't go wrong. BCAA ready-to-drink drinks are also a good choice; buying them is always unprofitable.
Composition. BCAAs often contain additional components: glutamine, taurine, caffeine, vitamins, other amino acids, and more. Before buying, think about why this or that micronutrient is included in your product: for the benefit or to reduce the cost of the product and get more profit?
The amount of carbohydrates and calories per serving. If your BCAAs have more than one gram of carbs per serving, this product is not worth buying. There is no need to pay that kind of money for regular sugar or similar simple carbohydrates.