BCAA: rating of the best amino acids. Sports nutrition

Today the sports nutrition industry has achieved impressive results, and all because the information has become more accessible, and many people are trying to maintain a healthy lifestyle. For any athlete in general and for athletes in particular sports nutrition is extremely important, since it allows to maintain the necessary form.

Of course, BCAA amino acids and other representatives of sports supplements should not be given priority over conventional food, but the effectiveness of protein, geyner, glutamine and other additives is proven. Next, we will talk in more detail about BCAA amino acids, and also give a summary rating of the best complexes that are relevant for today.

Briefly about BCAA

BCAA is a complex of three amino acids, among which are isolated leucine, isoleucine and valine. In practice, these substances are the main material for building muscle mass, because in the tissue they occupy about 35% of the total number of amino acids. In addition, the main functions include anti-catabolic action, as well as active participation in the processes of recovery and anabolism (growth) of muscle fibers.

The essence of BCAA lies in the fact that the human body substance is not synthesized, that is, it comes only with food or in the form of additives. The main difference from a number of other amino acids is the fact that the BCAA amino acids are metabolized directly in the muscles, which is why they should be considered as the main "fuel", increasing sports achievements, improving health and general tone. Finally, they are absolutely harmless to humans.

BCAA in bodybuilding

It's easy to guess that these amino acids are widely used in sports, especially in bodybuilding. So, the most important proven effects of BCAA are:

• Protection of muscles from catabolism (destruction);
• Decrease in the level of subcutaneous fat due to the acceleration of metabolism;
• Increase in power indicators;
• If you take BCAA in conjunction with a protein or creatine, the effectiveness of sports nutrition intake is increased by 40%.

In general, this is an indispensable product for every athlete, because the number of positive effects is at a sufficiently high level. So, amino acids are suitable for work on the mass or during weight loss, "drying", work on bumpiness, etc.

How to check the quality?

To distinguish a fake from quality products is very simple. It is worth remembering that BCAA poorly dissolve in water, leaving a certain film overhead. This is the main method that will allow to determine the additive for reliability. To taste, they are bitter. Finally, do not forget to check the colors and consistency indicated on the label, and also check the expiration date, which is also very important.

When should I take BCAA?

If the athlete is actively working to build muscle mass, BCAA, whose rating we will present below, should be taken after training or during active loads. Many beginners take amino acids before classes, but this is a very common mistake. Why? The fact that the body during stress disables the digestive function for a while, so that any food or supplements taken immediately before the force load, will be assimilated only after it, when the necessary digestion processes are re-launched. It is for this reason that the expediency of taking BCAA after training will be justified. Finally, if you use them during sports, this will reduce catabolism in muscle tissue.

In addition, BCAA should be taken more than once a day, so that the morning load will also be useful. The fact is that the body after awakening needs nutrients that are so necessary for its normal functioning. When losing weight or "drying" the time of reception of amino acids is similar to the above.

Best BCAA complexes: rating

Of course, everyone here has everything individually. However, with a price / quality ratio, the rating is approximately the following:

1. Xtend from SciVation is a very popular supplement with a powerful anti-catabolic effect. Ideally combining several ingredients, it has long proved the high efficiency among athletes (and athletes) of different class and experience. So, the composition of this sport nutrition includes BCAA, glutamine, pyridoxine and citrulline, and their doses are calculated in very precise proportions. With an impressive list of effects, including preventing the destruction of muscle tissue, accelerating protein synthesis and repair, increasing the production of growth hormone, Xtend is a wonderful choice for athletes, which allowed this reductant to be on the first place in the ranking.
2. Intra Fuel from SAN - another additive, entirely consisting of essential amino acids, among which, of course, BCAA, as well as vitamins, reducing agents and muscle antioxidants. The complex itself is ideal for consumption during power loads. Effects are similar to those of the predecessor: prevention of catabolism, ensuring proper hydration and, finally, a significant increase in endurance.
3. SuperPump MAX from Gaspari Nutrition is the last of the additives described in our rating, which is extremely popular in the West. For many years she has been leading in terms of sales, remaining the favorite among athletes of different levels of training. Nevertheless, an objective analysis of the composition can make a reasonable conclusion that the dosages of active elements contained in the complex are not optimal. In addition, the composition itself can be considered too overloaded, which is why an unreasonable increase in the price of this additive occurs.

How much should I take BCAA?

Of course, for each substance there is a healthy standard, the reception of which leads to the desired result without harmful consequences for the body. If you use high doses of BCAA for 1 dose (more than 10 grams), then there is some competition between the three amino acids that make up the product. All this adversely affects the assimilation of the additive, and a certain percentage of the substance goes to the wind.

According to professional athletes and coaches, the optimal dosage for 1 kilogram of human weight is 33 mg of leucine. That is, depending on your weight, you need to take from 1 to 8 grams of BCAA in powder (or 2-3 capsules), both when typing for muscle mass and when losing weight. For a day the recommended frequency of reception is 2-3 times.

It is worth noting that a smaller amount of BCAA for 1 reception will also be effective, but the supplement can not completely cover the needs of your body. The amino acids themselves can be taken without stops, cycling and breaks, as BCAAs are completely harmless to the body, and generally, they increase the overall level of immunity and health. By the way, in another sport supplement - protein - also contains amino acid data, so do not bypass this fact by painting the diet of supplementation.

Rating of the best amino acids

Today in the market you can find dozens of different brands that produce sports nutrition. Of course, some of them have gained more popularity than their competitors, although higher efficiency or quality of products is not proved. We have already talked about the BCAA rating as part of the recovery complexes. Now we will quote the next top that directly relates to these amino acids. So, based on the preferences of consumers in the post-Soviet space, the rating will be as follows:

1. BCAA Optimum Nutrition. It is this brand that has gained the greatest popularity in our regions, and not only on sales of amino acids, but also other types of sports nutrition. Nevertheless, there are no significant advantages among other manufacturers. BCAA 1000 caps from ON is sold in many stores at the best prices. In addition to capsular, there is also a powder form with a variety of flavors and flavors.
2. BCAA from Ultimate Nutrition is another popular product, which, on average, will cost customers 2,100-2,300 rubles per half-kilogram bank. BCAA of this brand have an optimal price / quality ratio, for which he gained a certain popularity. It should also be noted that there is no fundamental difference between capsular amino acids, liquid and powder - they all give similar results and effectiveness. That is, you will not notice striking differences, if, for example, use BCAA Xpress in powder or from ON in capsules.
3. BCAA from Weider - a coveted supplement with branched side chains, and the average price for 260 capsules is 2000-2400 rubles.
4. BCAA Xpress from Scitec Nutrition is a good supplement with reasonable prices, which in Russia range from 1,700 to 2,000 rubles per half kilogram.
5. BCAA from Power System - the last representative in our rating, which has branched-chain amino acids, which we have already described in more detail. The cost of 360 capsules varies from 1900 to 2200 rubles.

Of course, this is not all brands, but others are much inferior in popularity and sales volumes. To the same list, you can add BCAA Mega from Olimp or BCAA Complex from Dymatize. Everyone has his own preferences, however, from an objective point of view, given the price / quality ratio, we have given the best options.

Do not forget also that before buying it is worth to learn more about the composition, and not rely only on the price factor. Thus, some manufacturers produce capsules with a smaller amount of active substance (BCAA) than other brands. For example, the ratio of the three amino acids that make up BCAA, as well as the caloric content and the amount of fats / carbohydrates, are strikingly different in different products. You do not need to bypass this fact by building an individual top BCAA (rating).

Where to buy?

Unlike steroids, sports nutrition is completely legal products, which are available for free sale. Today there are many Internet sites where you can buy amino acids. To those athletes who prefer "live" purchases, it is recommended to visit sports stores, where, in addition to various devices, you can buy and additives. Unfortunately, they are open only in large cities, where there is a high demand for products.

Finally

Well, the sports nutrition industry is at the peak of development. A lot of famous bodybuilders sign multi-million contracts with manufacturers, advertising brands. From our article you learned that amino acids are not harmful to health, but only improve immunity and increase the effectiveness of training. The ratings will help you in a difficult choice, and you decide which product to take best - BCAA Optimum Nutrition, Weider, Olimp or products of other companies. Good luck in the sport!