What is BCAAs? When should I take amino acids?

In this article we will look at what BCAAs are and in what cases it is worth taking this tool. So, immediately answer this question. BCAA stands for Branched-chain amino acids (literally "amino acids with branched chains", that is leucine, valine and isoleucine). This drug is an important component in the diet of professional athletes.

These amino acids, unlike other elements, are not synthesized by the body. This means that they must necessarily be consumed in food. The uniqueness of BCAA is that it feeds muscles directly, while other amino acids are utilized in the liver. Just note that increased consumption of BCAA is noted in the event that you are starving (do not get enough nutrients) and during long training (more than four consecutive hours).

Glutamine

We indicated what BCAAs are, but did not mention a component such as glutamine, which is the basic amino acid of muscles. It consists of 60% of all muscle amino acids. With any stress, glutamine begins to be excreted from the muscles into the bloodstream, which means that most athletes need a quick recovery.

We will not describe for a long time what BCAAs are, but we better indicate the reception schemes.

How to take BCAA?

General recommendations for the reception of amino acids indicate a dosage of 5-10 g before and after training. These 10-20 grams can be divided into several times and take them additionally during classes. Of course, this is not necessary, especially if you train for no more than 1.5-2 hours in a row. Before the competition, when a rigid diet is required, the dosage is increased to 30-50 g per day.

The greatest effect of taking the drug is seen with anaerobic (force) loads. In the case of aerobic exercise, you will not notice a particular difference. For these athletes it is better to choose amino acid complexes.

Some types of amino acids

A wide selection of amino acids is on the market of sports nutrition. One of the most common are the Nutrition BCAA and Powder.

The first company produces various amino acid complexes, which can include only amino acids or a variety of vitamins and nutrients. This allows you to make up for the most losses with grueling training and hard diets before the competition.

Speaking about BCAA Powder, these products contain such important elements as valine, leucine and isoleucine, as well as glutamine. With the help of the drug, the level of growth hormone and testosterone rises, the process of catabolism decreases, and the consumption of muscle protein cells is limited.

We told what BCAAs are, and in what cases it is used. It is worthwhile to warn beginning athletes who want to get results faster. At insufficiently intensive loads in the increased consumption of amino acids is not necessary. Moreover, if you start taking sports nutrition, you can get the opposite result. The body should not only receive additional energy, but also expend it. For full-fledged training, in turn, trained and trained muscles are required, and this is possible only after systematic training. That is, if you are new, but are already interested in the question of what BCAAs are, you better start training, and when you realize that you have achieved a good result, but want more, then study this topic.