If you're serious about sports, you've probably heard the term BCAAs. Among all the variety of nutritional supplements for athletes, this one is surrounded by the most rumors and speculation. At the same time, few people can really explain why the additive is so attractive and whether its use is really necessary for everyone involved in professional sports.
What this supplement is, how to take BCAA and what are its benefits and uniqueness - we will figure it out in this article.
BCAA properties
BCAAs (branched chained amino acids) are branched-chain amino acids. In fact, these are three amino acids “in one bottle”: leucine, isoleucine and valine. All of them are irreplaceable.
It is believed that the listed amino acids are present in the diet in a minimal amount, but the rate and intensity of protein synthesis depends on them. However, this is not quite the way it is commonly believed. But let's figure it out in order.
The most important of these three acids is leucine. The importance of leucine is as follows:
- It is he who acts as a powerful energy substrate to support muscle function in conditions of limited glucose intake (for example, during a strict diet).
- From leucine, the body synthesizes glutamine, a substance that supports our immunity against the background of high-intensity workouts.
- Protein synthesis is impossible in the body without essential amino acids, which means that without leucine there will be no muscle growth.
The only drawback of leucine is that in its pure form it is poorly absorbed due to its rather low bioavailability. But in combination with isoleucine and valine, the percentage of assimilation increases dramatically.
Another important factor in favor of BCAA supplementation is their beneficial effects on the liver. Protein diet, excess food, heavy training (essentially oxidative stress) have a very negative effect on our main organ of detoxification. BCAAs, taken in higher dosages (in relation to the standard diet), stimulate liver cell regeneration, making it much better and more effective than most modern hepatoprotectors.
Forms of supplement release
There are dozens of BCAA release forms. Each athlete can find the most acceptable option for himself. The release form affects the time of taking BCAAs - tablets, capsules and liquid solutions have a different period of assimilation, which means that the desired effect also occurs after a different period of time.
BCAA tablets
Tablets are the least beneficial form of BCAAs for the consumer. It is essentially a compressed protein. How much active substance they contain is unknown, but the quantity and “quality” of impurities is a big question. The only plus of pill supplements is the relatively low cost.
Another relative "plus" of this type of BCAA can be considered a long time of release of the active substance from the tablet. When taking this pharmacological form of the supplement at night, you have every chance of avoiding severe nocturnal catabolism, especially while on a diet. To figure out how to take BCAA tablets, carefully read the instructions for them and the composition of each tablet. Based on this data, determine the dosage. In this matter, it is better to trust an experienced specialist.
Capsules
Enteric-coated capsules are the most successful form of BCAAs with excellent bioavailability. They do not increase the acidity of gastric juice, are quickly absorbed into the bloodstream and begin to act 15-30 minutes after ingestion. The optimal time to take the supplement before training is half an hour before the start.
How and how much to take BCAA capsules? It depends on the amount of active substance (leucine and valine with isoleucine) contained in each capsule. The weight of the athlete also matters - the larger it is, the more capsules he will need to take at one time. For example, with 500 mg of leucine in one capsule for an athlete weighing 90 kg, a single dose of the supplement will be 6 capsules, since the optimal amount is 36 mg of BCAA per 1 kg of body weight. Reliable manufacturers clearly state all these details in the instructions for use.
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Liquid form
The liquid form is a champion in the speed of absorption and duration of action. Any liquid begins to be absorbed in the oral cavity, so that the time it takes for amino acids to enter the bloodstream is calculated in a matter of minutes. This is especially true for those who conduct high-intensity workouts against the background of restricting calorie intake - in preparation for a competition or when trying to "fit" into a smaller category. In these situations, taking liquid BCAAs immediately after and during your workout (no earlier than an hour after starting your workout) will protect you from severe muscle loss due to catabolism. The only drawback of liquid BCAAs is the high cost.
Powder form
The powder form of the additive (bcaa powder) is used to prepare a drink. Like the liquid form, the powder is absorbed as quickly as possible. There are two varieties of BCAA powder - with and without flavors. There is one nuance here. Adherents of a healthy lifestyle and naturalness will immediately rush to buy amino acids without any impurities. But we strongly advise against doing this. Tasteless powders, so to speak “natural” BCAAs, are always bitter. Their taste and smell are so specific that whatever you dissolve it in, the drink will be hopelessly spoiled.
Note! It is believed that when preparing a drink from powdered BCAAs, a film should form on the surface of the liquid - this is not entirely true. Modern powder additives dissolve perfectly in liquid media. So, rather, the situation is exactly the opposite - incomplete dissolution of BCAAs indicates a low quality of the feedstock. Another reason is that in addition to BCAAs, your powder also contains creatine. So we carefully read the label on the product packaging!
By the way, if you purchased an odorless powder, then in addition to water, you can dilute it with juice. As for how to properly drink BCAA powder in terms of dosage, then the calculation is exactly the same as for capsules: we take 36 mg of the supplement per 1 kg (but not more than 12 mg at a time).
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Chewable tablets
It is impossible not to mention one more specific form of the supplement. These are BCAAs in chewable tablets. This form has several advantages, including high bioavailability and fast response. Last but not least, these chewable tablets are a dietary product high in essential amino acids.
There are variations with the addition of glutamine. This option is preferable because when taken, all the leucine taken will be used for muscle protein synthesis, and will not be spent on the synthesis of glutamine and glucose.
Returning to chewable BCAAs, let's say that against the background of restricting calories and carbohydrates, this product will help you follow a diet longer and cleaner, as it gives you psychological relief - you can eat something sweet without harming the progress in fat burning.
BCAA dosage and frequency
How to take BCAA correctly? The first and main advice is to follow the manufacturer's recommendations indicated on the packaging, carefully study and take into account.
However, it is not always advisable to follow the instructions. They are formulated in such a way as to stimulate you to use the drug as soon as possible and purchase the next treasured jar. Your task is to view the content of one portion of the product, calculate the required amount of BCAAs relative to this portion, and then use the supplement in the calculated dosage. We do not recommend getting attached directly to the products of any one brand - try a product from manufacturers, listen to your body and choose the supplement that you “feel”.
Recommended regimen
When and how much to take BCAA? The amount of the drug depends on the training schedule. The recommended dosage for BCAAs on non-training days is 10 g once daily. On training days, the supplement is taken twice: before and after training. The dosage is determined individually, depending on the goal pursued and the weight of the athlete, in accordance with the above portion. The third intake of the supplement is also allowed - directly during the training process, but not earlier than 30-40 minutes after the start of training.
The recommendation is independent of the gender and age of the athlete. BCAAs are a standalone supplement that can provide significant benefits. However, do not forget that without a thoughtful and balanced diet and a competent training system with a progression of loads, taking BCAAs will not give you anything. The exception is people with hepatitis or cirrhosis of the liver - for them, taking BCAAs will be very useful in terms of improving the liver.
Combination with other supplements
If you are interested in the question of whether it is worth drinking BCAA, if you drink protein or a gainer, then the answer is yes. Thus, you will ensure the growth of muscle mass with an additional amount of essential amino acids, which with 90% probability will be used by muscle tissue and precisely for the needs of protein synthesis.
An important point is that there are protein mixtures and amino acid preparations of different composition. Speaking of proteins, let's immediately isolate soy protein and protein synthesized from wheat - the so-called "vegetarian sports nutrition". Remember that any plant protein is deficient. This means that they do not contain the full spectrum of essential amino acids and cannot provide full-fledged protein synthesis in the trainee's body.
Supplementary BCAAs will help fill the deficiency of the required essential amino acids.
Reference. In vegetarians, the BCAA dosage should be increased 2 to 3 times to compensate for the deficiency of essential amino acids in the diet.
Features of taking liquid amino acids
Another sports supplement often used as a protein alternative is liquid bottled amino acids. This is not about sports drinks, but about concentrated solutions based on gelatin. This is an effective product, but with an important flaw: since gelatin is used as a matrix, the amino acid profile is formed in such a way that there is even an excess of histidine and arginine in one serving, but valine, leucine and isoleucine - those very BCAAs - are a clear drawback. Thus, co-administration of BCAAs with liquid amino acids can provide significant benefits in terms of gaining lean muscle mass and accelerating recovery from hard workouts.
An important point: when buying this sports nutritional supplement, pay attention to the ratio of acids in the preparation - leucine: isoleucine: valine. The optimal proportion will be 2: 1: 1.
Outcome
The essential amino acids BCAA are a sports supplement necessary for the full and harmonious development of athletes and, first of all, representatives of strength sports. The product is used in combination with training and a balanced diet.
