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Branched amino acids (BCAA) are among the most popular food supplements in the field of sport (force).
By playing sports or following a diet, the additional intake
of BCAA prevents the body from using its own protein reserves, i.e.
musculature, to generate energy.
BCAAs favor increased muscle mass by stimulating insulin secretion, a fundamental hormone in the formation of new muscle tissue.
After intake, branched amino acids quickly pass to the blood, so the body has them immediately for the increase
of muscle mass.
The correct dosage to take BCAA
If you want to take isolated BCAAs added to your diet, we recommend taking 3.2 grams a day for more than 3 days of training.
If intense training is done, especially in case of prolonged resistance sessions or hard strength
sessions, the needs can be greater and therefore difficult to cover, especially
if you do not eat meat. We always recommend a previous review
with the head doctor to advise us individually.
In training and in order to obtain energy, the body
uses the reserves available in the musculature, which consist of approximately 35 %
of BCAA. This can lead to a loss of muscle mass, just as it may occur when you are on a diet.
The 5 g intake of BCAA rapid absorption of training prevents loss
of muscle mass, while it is easy to digest, is practical and does not provide extra calories.
If you train more than three times a week, you should take a daily BCAA supplement to
help the body continuously in regeneration. A dosage much less than the recommended 5 g cannot compensate for the losses caused by sports practice and
other efforts. Therefore, the dosing should not be
less than the one indicated.
Our recipe for baked salmon not only provides you with an extra ration of BCAA, but also
prevents us from falling into excess carbohydrates.
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Excessive dosing of BCAA does not usually cause problems. The healthy organism can absorb and process large amounts of
BCAA without problem. In a study it has been shown that the daily intake of 60 g of BCAA supplemental to
the food does not produce any type of side effects1. However,
we always wish to overload the body with excessive doses.
Excessive dosages do not produce any additional benefit, nor can cases of intolerance be ruled out, such as stomach discomfort.
©foodspringThe right time to take BCAA
Depending on when BCAAs are taken, they have a different effect on the organism.
Therefore, the moment of the take must be adjusted to
the objective of the training. The pre-training takes mainly to
protect the muscles. The body first resorts to free
BCAAs to obtain energy rather than to consume its own muscle
protein reserves. This is especially important in:
♪ Fitness or cardio training tone the body associated with a diet
♪ Very long resistance training sessions of more than 60 minutes
♪ Early morning training in fasting
In many cases, it is worth taking BCAA after training.
The underlying idea is that BCAAs stimulate muscle protein synthesis.
Thus, after applying the necessary stimuli for growth in training, muscle mass is increased more effectively.
This is particularly interesting for:
♪ Strength athletes and bodybuilders who want to gain muscle mass
♪ Resistance athletes who want to avoid needles after hard training sessions
and accelerate regeneration
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Make your body check freeThe proper duration of the BCAA take-off
A prolonged take of BCAA does not pose problems as long as the recommended daily dose
is respected and it is advisable if training sessions are done more than 3 times a week
continuously. Intake of BCAA does not produce habituation effects, such as in the case of mental-effect supplements (e.g., energy reinforcements).
The body also does not react with a reduction of its
own production or reserve capacity, as it happens with the prolonged intake of some isolated amino acids.
During the course of certain cycles of nutrition and training, the BCAA takeover is ideal in the
following phases:
Diet
BCAAs prevent loss of muscle mass if it is trained while taking a low
calorie diet. The body is offered an alternative energy source rather than the muscle substance itself,
which thanks to concentrated amino acids provides very few calories.
Rest
Muscle tissue conservation requires a lot of energy. If it
is transmitted to the body that the existing muscles are no longer necessary,
they are removed. This is biologically efficient.
By supplying the BCAAs externally, the body first resorts to these rapid absorption amino acids.
Increased volume of training with intense sessions
Especially in long sessions, even carbon hydrates are exhausted, making
use of protein reserves. In this case, the taking
of BCAA prevents the body from consummating the protein of its own muscles.
Protein whey: the classic
For: a fast nutrient supply
Particularity: available very quickly
When:ideal for after training
Vegan protein: vegetable protein shake
For: proteins for weight loss suitable for vegans
Particularity:100 % vegetable, gluten free or soy
When: in the morning, at night or after training
Possibilities for the taking of BCAA
BCAAs in powder or capsules should be taken with abundant liquid, regardless of whether it is water, juice, sports drinks or any other kind.
Since fat slows down the absorption of BCAAs, it is
appropriate to avoid taking them with fatty beverages, such as whole milk.
The unborn milk of up to 1.5 % of fat does not pose a problem.
The high-quality BCAA powder can also be dissolved into
any type. It can be easily added in the post-training smoothie.
In combination with a high-quality whey protein and a source
of short-chain carbohydrates, for example glucose, you can optimally develop your anabolic effect.
Tips and indications about the taking of BCAA
In high-quality BCAAs, whether in capsules or powder, the proportion of leucine, isoleucina and valine should
be 2: 1. The natural sequence of amino acids in the human body fits exactly to this proportion, so the
preparations of BCAA composed in such a way are those that best exploit the organism.
Therefore, greater content in leucine, as many manufacturers use,
is not highly recommended.
An ideal sequence of BCAA contains products that can be obtained from
plant substances such as corn. BCAAs from animal hair
or human hair not only sound unpleasant, but also have a worse bioavailability and are not suitable for vegans.
Speaking of vegan: if the BCAAs are taken in capsules, it
is also worth checking their quality. Cellulose-based vegetable capsules do not contain animal-origin elements and are
very easy to digest.
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