BCAA amino acids - what is worth knowing about them?

People who actively work on their physique are well aware that there are many diverse dietary supplements available on the market, aimed at significantly improving the body's condition and endurance. However, not all supplements designed for athletes are fully safe for health. It is certainly worth paying special attention to BCAA amino acids, which protect muscles and accelerate their effective growth. What exactly is a BCAA supplement and how should it be properly used to provide excellent support to the body during intense workouts?

BCAA - what is there to gain?

The abbreviation BCAA (Branched Chain Amino Acids) is a set of three branched chain amino acids that are extremely important for the body. These include: isoleucine, leucine and valine. They are included in the group of exogenous amino acids, i.e. those that the human body is unable to produce on its own. These ingredients must therefore be supplied in a different way - through food or proper supplementation.
Each of the BCAA amino acids has a different role:

• Isoleucine - has an anti-catabolic effect (protects muscles against their breakdown), maintains the appropriate level of glucose in the blood and is responsible for the proper regeneration of the body, which makes it especially useful during injury or any injuries related to the musculoskeletal system. In addition, it is the main source of energy in times of overtraining and during extremely strenuous training. It also turns out to be essential in the process of protein synthesis;

• Leucine - enhances the action of insulin, which leads to more effective use of the anabolic window. In addition, leucine regulates the level of lipids in the blood (including cholesterol), participates in the process of fat burning and inhibits the action of cortisol (stress hormone), which leads to the breakdown of muscle tissue. This amino acid also affects the proper synthesis of proteins in the muscles;

• Valine - improves the acquisition of energy in the muscles, increases the body's endurance, and maintains the correct level of pantothenic acid (i.e. vitamin B5). This vitamin is also responsible for the nervous and neuromuscular systems, effectively protecting against the negative effects of free oxygen radicals. It supports the maintenance of muscles in the right condition, participates in the synthesis of proteins and regulates the concentration of growth hormone.  

BCAA amino acids are naturally present in vegetable proteins, mainly in dairy products, eggs, fish and meat. Lower content of these substances is found in wheat, legumes and soybeans. Despite the use of a varied diet, few athletes manage to provide the body with the right amount of BCAA. In such cases, supplementation with nutrients containing BCAA amino acids will be the best solution.

The role of taurine and glutamine in BCAAs

    Most commonly available BCAA supplements additionally contain two other amino acids - taurine and glutamine. Both play an important role in the proper functioning of the body exposed to greater physical effort. Taurine is an amino acid that is primarily responsible for the body's water and electrolyte balance. In addition, it supports the transport of many important nutrients (including glucose and creatine) to muscle cells. Taurine also has an anti-catabolic effect, which inhibits the reduction of muscle tissue. It also participates in the process of transmitting signals directly to the cells of the nervous system.
The main task of glutamine is to properly maintain the acid-base balance. This amino acid also supports the functioning of the immune system and supports the work of erythrocytes, i.e. cells of the small intestine responsible for the absorption of nutrients into the blood.  

How do BCAA amino acids work?

     Muscles consist of a variety of proteins, but as much as 35% of them are made of BCAA amino acids. During more difficult exercises or more intensive training, the muscles actively break down these types of substances in order to obtain energy efficiently. Metabolism of most amino acids usually takes place in the liver, but BCAAs are broken down directly in the muscle tissue with the help of enzymes produced by the mitochondria. During physical exercise, the production of nitric oxide transported by BCAA from the muscles to the liver significantly increases. It is at this stage that an amino acid called L-alanine is formed, which is then converted into glucose. The energy reserve created in this way goes to the muscles, thanks to which the level of glucose in the blood is evenly distributed.

The effects of taking a BCAA supplement

     BCAA supplements are recommended for all physically active people, both those training in the gym and professional athletes. BCAAs are decomposed directly in the muscles, therefore, by effectively nourishing the tissues, they contribute to increasing physical performance. These types of amino acids are also completely safe for health and do not burden the liver in any way.
The use of products containing BCAA has a significant effect on muscle growth, effectively protecting them from breakdown. BCAA supplementation also contributes to increasing training efficiency and reducing fatigue after exercise. Research conducted in this area has shown that people who regularly take this type of dietary supplements become much more resistant to stress, which in turn inhibits the production of cortisol. In addition, athletes using BCAA showed a significant increase in strength, as well as much faster muscle regeneration. Systematic intake of BCAA increases the feeling of satiety, which can be especially helpful for people who want to shape their figure.

Taking a BCAA supplement regularly:

• inhibits catabolism;

• significantly increases muscle performance;

• effectively accelerates anabolism (the process of building muscle mass);

• improves the shape of the figure;

• I reduce body fat;

• stimulates the nerves;

• increases pain resistance;

• reduces appetite.

How to properly dose BCAA?

     Specialists unanimously stated that the BCAA dosage must be completely dependent on your body weight. A single dose should therefore not exceed 0.5-1g of BCAA for every 10 kg of weight. When choosing specific proportions, one should also be guided by the level and type of physical activity. More intense exercise or training requires taking in more amino acids. Here, however, it is especially important to remember not to exceed the above-mentioned proportions when determining the dose yourself, because overdose may cause side effects. Therefore, it is best to consult this issue with a personal trainer or dietician who, based on current results and a daily exercise plan, will effectively select the optimal dose of BCAA amino acids.

How to take a BCAA supplement?

     There are certain dependencies between taking BCAAs at specific times and the effect of the supplement, which you must pay attention to. It is best to take the supplement an hour before the actual start of training and fifteen minutes after the end of physical activity. On non-training days, it is recommended to take amino acids on an empty stomach in the morning and immediately before going to bed.
The effects of taking BCAAs vary depending on the time of supplementation:

• the use of BCAA on an empty stomach - inhibits the breakdown of proteins, replenishes energy reserves;

• using BCAA an hour before training - supports the growth of muscle mass, reduces muscle soreness, provides the right dose of proteins necessary to build muscle tissue, protects muscles from breakdown;< /li>

• using BCAA fifteen minutes after training - accelerates muscle regeneration, reduces pain, supports the development of muscle tissue, inhibits catabolic processes;

• using BCAA before bedtime - supports muscle regeneration.  

Side effects of BCAA supplementation

     Numerous studies on BCAA have shown that supplementation with this type of amino acids does not cause any side effects. Such preparations are therefore completely safe for health, provided of course they are dosed in the right proportions. Taking too much BCAA can lead to digestive problems. This is mainly manifested by vomiting, diarrhea or flatulence. It is also worth noting that excess protein in the body has a negative effect on the proper functioning of the kidneys and liver. Regular BCAA supplementation can also contribute to a significant reduction in the absorption of other amino acids. Most often, this situation occurs when the concentration of individual substances in the preparation is very high.
When deciding to take BCAA amino acids, you should especially remember to choose only proven preparations of reputable brands. The use of a supplement of uncertain composition and unknown origin may have a negative impact on health.

Selection of BCAA amino acids

Check available BCAA AMINO ACIDS

     BCAA amino acids are definitely one of the best dietary supplements available on the market. By choosing high-quality preparations, you can significantly increase the growth of muscle mass, accelerate metabolism, improve muscle regeneration, reduce the feeling of fatigue after training and increase the overall endurance of the body, which translates into better training results. This type of supplementation is used by both professional athletes and people involved in strength, endurance or speed sports. Due to its universality, safety and properties, BCAA supplementation can be taken by practically all training and physically active people.