When is the best time to take BCAA? Bsaa - how to take for maximum effect

The seemingly simple question: "how to take BCAAs?" is quite difficult to answer unambiguously. This is due to the fact that each athlete has his own rhythm of life, his own nutrition, training, and metabolic rate. And yes, we all have different goals. One, for example, sleeps and sees himself as a world champion, another really wants to lose weight, and the third just wants to keep fit. One thing is for sure, our body is able to absorb up to 5 grams of amino acids within an hour, and based on this information, we can calculate the dosage of BCAA for ourselves.

How much and how to take BCAA?

The working dosage of Bzaa is considered to be an amount of 5 grams (this is approximately 1 teaspoon of powder). On the one hand, given the above, this is not enough (this just explains why professional athletes eat bcaa 15-20 grams at a time), but given that 5 grams is the total dosage for all types of amino acids, then, for example, in supplement with a ratio of 8:1:1 - leucine will be about 3 grams (if bzaashka is flavored, and 4 if pure), while valine and isoleucine are only about a gram. So it turns out that there is simply no point in taking such a product anymore, because the rest of the leucine is simply not absorbed by the body.

By the way, another important factor in the correct intake of bcaa is whether your supplement will have a taste, because the manufacturer spends about 20% of the total mass of the product on it, and it would also be nice to take this amount of sweeteners and flavors into account when calculating your personal dosage of amino acids.

Now, about how to take them. The answer is actually very simple given that bcaa amino acids are a natural and natural product derived from protein (which we are all made of). It is necessary to accept it, as they say - "the more, the better." And not only to athletes, but to all people in general, because the benefits of such a drink are actually very great (meaning, as you understand, the so-called pure bcaa, without chemical dyes, sweeteners, preservatives, and other delights modern world). The only thing to consider is that the dosage of the powder per hour does not exceed 5 grams, because we simply won’t learn more.

A small example. For example, you have chosen one of the most delicious amino acids, a single serving on the package indicates 14.5 grams, from which there are only 10 grams of amino acids, but this is not 10 grams of bcaa, it is full of other amino acids: alanine, citrulline, taurine, respectively gram 5. Let's look at a simpler option, one of the most popular budget amino acids, in which the composition of each amino acid is described in more detail - for 5 grams of powder: 2.5 grams of leucine, 1.25 isoleucine and 1.25 valine, which suggests that if you want the maximum result, then you can safely take 10 grams of powder at a time, because they will contain 5 grams of leucine, the amount that the body can absorb maximum in 1 hour.

How to choose BCAA amino acids?

As one of the most studied and truly working supplements on the market sports nutrition, bcaa amino acid complex is a very popular dietary supplement. Perhaps, if you set a goal and make a kind of rating of supplements, then bcaa will take a confident lead in it, next to protein and creatine. Of course, sports nutrition manufacturers could not ignore such a popular supplement. As a result - modern market oversaturated with bzaashki of all shapes, colors and flavors. Here you have powder, and capsules, and tablets, and liquid, where can you choose one thing here ?!

In order not to make a mistake in choosing a bcaa, the following criteria must be taken into account:

Amino acid concentration . By and large, it does not matter which form of BCAA you prefer (capsule, powder, liquid, or tablet), the main thing you need to pay attention to is the specific concentration of leucine, isoleucine and valine per serving (tablet, capsule, cap, measuring spoon).
The amount of the amino acid Leucine . The ratio of amino acids is very important when choosing. For example, bcaa 2 1 1 is the most natural and natural form of bcaa for humans. If your goal is to save muscle mass during the period of weight loss, then you should pay attention to bcaa-shki, where the concentration of leucine in the composition is higher (4 1 1, 8 1 1, 12 1 1).
Btsaa taste . This criterion applies to athletes who prefer bcaa flavors. In fact, pure bcaa does not have a very pleasant taste, which is simply not possible for many people to drink. Specially for them, tasteful btsaas were created, where everyone can choose exactly what he likes. The only thing that should not be forgotten when using flavored BCAA is that in such additives the concentration of amino acids is reduced due to flavoring additives, which usually occupy about 20% of the package.

How to take bcaa powder correctly?

The answer to this question is very simple. If you are taking bcaa flavored, then all you have to do is mix a serving of the powder with water to make a drink.

If you are a hardened athlete, and give your preference to pure bcaa, then they can either be washed down with water (as a medicine, then in most cases there is almost no bitterness), or mixed with juice, liquid carnitine, or any other tasty drink. You can also get the most out of Btsaa by preparing them according to the recipe used by classic bodybuilders. To do this, you need to mix a portion of pure BCAAs with water, and add honey and honey to them to taste. lemon juice. Honey will sweeten the drink and replenish glycogen, and lemon acid- this is an integral part of the Krabs cycle.

It is imperative to take Bcaa before and during training. After, it’s also possible, of course, but most athletes drink protein shakes or gainers after a workout, and such products already contain a portion of bcaa. The amount of powder in a serving can vary from 4 to 20 grams, and depends on such features as: the weight of the athlete, the amount of additional substances in the powder (flavors, gluten, taurine, etc.), the duration of the workout, and its intensity.

How to take bcaa capsules correctly?

As for bcaa capsules, this form of amino acids, like the tablet version, is a supplement format more designed to be consumed immediately before a performance or on trips. In other words, encapsulated bcaa is a kind of "road version" of powdered bcaa, which, whatever one may say, is not as convenient to knead on the road than to swallow several capsules or tablets. The principle of using BCAA in capsules is practically no different from powder. Be sure to take before, on time, and after training, as well as before bedtime, and immediately after waking up.

It is very important to take the capsules with plenty of pure drinking water! This will allow the capsule shell to dissolve faster, which contributes to faster absorption of amino acids into the blood.

How many bcaa capsules to take at a time?

To determine the amount bcaa capsules you just need to look at the ingredients of your supplement, often found on the back of the label, and determine how much of the active ingredient (leucine, isoleucine, and valine) is in the recommended serving. As we already mentioned, the average dosage of bcaa is 5-10 grams. You need to calculate how many capsules you need to drink at a time, so that the result is 10 gram bcaa- this is the number of capsules and will make up your single serving.

Bcaa for weight loss

One of the interesting properties of bcaa amino acids is their ability to reduce fat layer in the body. I want to make a reservation right away that bcaa is not a magic powder that makes you thin or builds your muscles. Btsaa is just construction material, which at correct use becomes a great assistant in achieving the goal. After all, it is BCAA that is the first substance that your body will “stretch” after performing physical activity.

So, bcaa for weight loss do the following things:

Save your muscles from decay. It is no secret that during the drying period, being on a low-carbohydrate diet, our body does not receive enough useful substances. Combining this food with the right workouts athlete creates ideal conditions for fat loss. However, the reverse side of the coin of such a process is that in such a stressful situation, our body begins to literally eat our muscles. Just to prevent natural process muscle breakdown (catabolism) and a complex is used BCAA amino acids. It doesn’t matter where our body gets amino acids from, and given that the muscles are 35% bcaa, it’s better to provide them in the form of a drink during intense workouts.
Give the body a feeling of satiety, due to stimulation leptin . Leptin is a complex hormone whose purpose, among other things, is the distribution of fat in the body, the regulation of hunger and satiety, and many other metabolic processes. The amount of this hormone in the body directly depends on the level of fat in the body. So, for example, during drying and dieting, the level of leptin is significantly reduced, which causes the body to immediately slow down metabolic processes, increase appetite, and do everything to save a valuable energy resource in the form of subcutaneous fat. The use of Bcaa stimulates the body to produce leptin, which in turn contributes to fat burning processes.

It should not be forgotten that it is the concentration of the amino acid leucine in the amino acids of bcaa that is more responsible for the loss of subcutaneous fat and the acquisition of beautiful relief muscles. It is for this reason that during the drying period, and just for weight loss, you need to add bcaa with a high content of leucine to your diet (bcaa 8 1 1, bcaa 4 1 1, bcaa 12 1 1).

Frequently asked Questions:

How to take protein and bcaa?

If, in addition to bcaashek, there is protein in your diet, then this will allow you to significantly save bcaa, because each serving of the protein shake you have prepared (protein, gainer) will already contain a single portion of these amino acids. Thus, when using protein, it will be much better to replace it with the morning, as well as before and after training intake of bcaa amino acids. Firstly, as I already mentioned, in this way you save a supplement that is far from cheap in essence (bcaa). And secondly, you get when you use protein shake not only three bcaa amino acids (leucine, isoleucine, valine), but a full range of all substances necessary for the body to prevent catabolism and build high-quality muscle mass. As a result, you take protein preferably in the first half of the day, and after training, and bcaa - in the afternoon, and directly during training.

Which is better bcaa or protein?

It is rather difficult to answer this question unambiguously. The most correct answer would be not to choose one thing, but to take both nutritional supplements as already described above (all during training and immediately after sleep, protein the rest of the time throughout the day).

Creatine and bcaa how to combine?

As you know, for better absorption of creatine, it needs a transport system, which is usually carbohydrates. However, studies show that bcaa amino acids can also serve as a good transport system for creatine (especially during the first hour after the end of a workout). In short, if your goals require (and often do) the simultaneous use of the amino acids bcaa and creatine, then you can safely use them at the same time. More detailed information you can find out how to use creatine by clicking on the corresponding article.

Do bcaas have side effects?

Being natural, natural substances, bcaa amino acids essentially have no contraindications. However, it is necessary to take into account a number of contraindications to the use of such additives. These contraindications include:

chronic diseases of the gastrointestinal tract;
diseases of the pancreas (insufficient activity of enzymes);
kidney and liver diseases.

An important factor that can be attributed to this issue is that within an hour our body is able to absorb only 5 grams of amino acids, so it simply does not make sense to consume more. Moreover, the systematic excess of the recommended hourly rate of BCAA can adversely affect the health of the kidneys and liver. It is necessary to take bcaa amino acids only from trusted suppliers, making sure in advance of the quality of the selected product.

How much bcaa to take per day?

The optimal single serving of bcaa is considered to be 4-8 grams of powder, and this dosage is relevant both during muscle gain and during drying. Reducing the lower threshold of a single serving also has some effect on the body, however, such an amount of BCAA will no longer be able to fully cover its amino acid needs. We advise you to be vigilant and always carefully read the composition of the purchased supplements, because often the manufacturers of sports supplements are cunning by releasing bcaa in a reduced dosage, but at a cost that is in no way inferior to standard full-fledged supplements.

The amount of VCA that you need to consume per day depends entirely on the intensity of your training, the more and more intensely you train, the more amino acids you need for recovery. And also, the worse you eat, that is, the less amino acids you consume from regular food, the more they need to be consumed from the supplement. Please note that all protein foods contain these amino acids in their composition, the only question is how much ...

How much bcaa is in a teaspoon?

A teaspoon can hold about 5 grams of powder, so it is generally accepted that this particular cutlery ideal for determining the racial portion of amino acids, if there is no special scoop (scoop) at hand. However, keep in mind that your bcaa may contain other amino acids (glutamine, taurine, arginine, etc.), vitamins, and God knows what else. Also, you need to remember that the taste of bcaa is not taken from the air, but due to the addition of flavoring chemical flavors and sweeteners (20% of the package). Given all of the above, to say exactly how much BCAA amino acids will be in your teaspoon depends on which supplement you use.

BCAAs are very important for any athlete. They consist of 3 amino acids, which in the human body make up about a third of the muscle protein structure.

Leucine, valine, isoleucine, perform a number of functions:

They are precursors for the synthesis of other amino acids, including glutamine and the main building material for muscles
Suppress catabolism
Helps in tissue repair and regeneration
Improve cognitive abilities
Increase the productivity of training for drying, losing weight and strengthening tissues
Participate in energy and water exchange
Stimulate the secretion of leptin
Regulate sugar levels and stimulate insulin
Increase the absorption of dietary protein

Amino acids are found in food - in milk and its derivatives, greens, fruits, eggs, vegetables, meat, cereals. Substances derived from products ordinary person enough for optimal life. But athletes, building and developing muscle mass, spend them so intensively that they need to be additionally used in the form of concentrated sports nutrition supplements.
But in order for the drug to provide a productive result, you need to know when to use it correctly, whether it is advisable to take bcaa before or after training, during it, and also on rest days.

When to take

The use of bcaa before training helps to provide the body with a primary source of energy, increases endurance, performance, replenishes the amino acid pool in the muscles, and also, due to its protective function, leucine, valine, isoleucine, protect muscles from micro-ruptures and other injuries.

As far as how long before a workout to take bcaa, the optimal pre-workout gap from taking a supplement to starting exercise is about 15 minutes, as they are absorbed fairly quickly.

Perhaps the most important is the use of bcaa after training to restore the body and muscle tissue, create a favorable anabolic background, suppress catabolism and activate muscle mass growth. Usually it is drunk in combination with creatine, proteins, gainers or a vitamin-mineral complex. It is at this time that the body most of all needs amino acids, experiencing the so-called protein starvation.

With intensive strength training, long duration, the consumption of amino acids increases significantly, so taking bcaa during training, in a soluble form, is also possible and even necessary, given that the daily requirement will not be overestimated. As a result, the muscles receive additional support, and, consequently, the quality of exercise performance increases, and the fatigue coefficient decreases.

Each athlete should rest and arrange days free from training. During rest, muscles continue to strengthen, recover and bcaa on non-training days is the main protector of muscle mass from catabolism. They are taken in a standard dosage of 5-8 grams, in the morning and after lunch or an afternoon snack, contrary to the prevailing prejudice, they will help in the regeneration of body cells without causing any harm to it.

In combination with bcaa on non-training days, you can also take proteins, vitamins and minerals, specialized recovery preparations.

We consume regular food containing these amino acids every day, so there are no restrictions on the rate of taking the supplement. But it is unlikely that bcaa without training will bring any benefit to a passive body, since a high dosage of the supplement is only necessary during active pumping and on recovery days. At rest, in a passive consumer, the muscles do not grow so intensively, and are not damaged, therefore extra food they are not normally required.

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What is it and why is it popular among bodybuilders?

Three amino acids combined: Valine, Isoleucine, Leucine and are a bcaa supplement.

Forty percent of human muscle tissue is formed due to the above three amino acids. They have a positive effect on anabolism in the body. The BCAA performs the main function of the use of three components in the form of a reserve source of energy expenditure by the muscles.

It does not allow muscle tissue to be destroyed during training time, and breaks between meals. Drinking bcaa is very important, because in our body they are not produced on their own, they are consumed together with food or in the form of supplements.

To get meaningful results, they have a lot of weight. At this stage, this drug has been improved and recognized as the best, because protein supplements for any athlete play important role in recovery processes.

The effect of each of the three amino acids on the body

Minimizes the presence of sugar in the blood, increases the production of growth hormones, takes an active part in restoring muscle tissue, the epidermis - leucine acid.

The most active element during the regeneration of damaged tissues, which helps to improve the nitrogen balance, is malic acid.

Produces hemoglobin, quickly restores muscle tissue damaged during exercise - isoleucic acid. The most important amino acid for bodybuilders is leucine.

The effectiveness of taking BCAAs

The rate of growth of lean muscle mass.
Burns fat under the skin.
Power indicators are noticeably increased.
Protein synthesis is stimulated.
The action of anti-catabolics.

Amino acids are needed constantly: during drying, weight gain, aerobic training.

While training to increase muscle mass, drinking bcaa does not make sense. If you are strong in medicine, then you obviously know that a loaded organism does not digest food. All food or supplements can only be digested after a workout that lasts about an hour. It is best to take bcaa after half of the performed strength exercises.

Amino acid intake per day:

Morning time.
Throughout the workout.
At the end of classes.

It is advisable to dilute bcaa in sweet water, so it will enter the bloodstream very quickly. Cancel if desired excess weight, amino acids are used in the same order as above. You can add tricks between each meal.

How Much Vsaa Should You Take?

For a day you need to take from four to eight grams of the amino acid, regardless of whether you are gaining weight or losing weight. The number of appointments per day is three. The effect of a smaller amount is present, but does not fully satisfy the body.

The capsule type of amino acids is used as usual. Two capsules of the contents are washed down large quantity liquids three times a day.

There is a tablet form of amino acids, it is less effective, but some bodybuilders use it. Reception occurs three times a day from four to six tablets. During fat burning, the same amount of the drug is used.

Amino acids in foods

All three components are present in large quantities in any protein products. The maximum content of these amino acids in dairy products and meat. Having consumed two hundred and fifty grams of meat, you provide the body with bcaa for the whole day.

Use of amino acids by beginners

The bcaa intake is offered mainly to professional athletes. Separate supplements increase the duration of strength training up to one hundred and twenty minutes. Long-distance runners drink seven grams of dissolved acids while running to stop the breakdown of muscle groups.

But this also applies to professionals, not beginners. Amino acids, which are part of BCAAs, bring real benefit body, but as a separate supplement they are recommended only to bodybuilders. For a beginner, they will not play a big role in adding muscle.

Quality bcaa

How to avoid mistakes when buying an amino acid?

The powder of this drug does not completely dissolve in water and a white thin coating forms on the surface.
The acid must be bitter.
The color of the powder must match the description on the package.
The box is standard, hermetically sealed.
It is advisable to purchase the product in verified places, and identify the release date.

How long before a workout should I take bcaa?

There are mixed opinions about this, but based on medical research, the correct intake of amino acids during exercise, immediately after it and in the morning.

Reception occurs three times a day for training. To burn fat, you can add amino acids between meals, they do not pose any harm to health.

Those who are seriously involved in sports and, at least once, were interested in sports nutrition, have definitely heard the term "BCA". Among all the variety of nutritional supplements for athletes, this one is perhaps fanned by the largest number of rumors and speculation. So what is this sports supplement, how to take BCAA and what is the benefit for athletes - let's try to understand this article in detail.

BCAAs (branched chained amino acids) are amino acids with a branched side chain. In fact, these are, as they say, three amino acids “in one bottle”: leucine, isoleucine and valine. All of them are irreplaceable. Moreover, it is believed that these amino acids are present in the diet in a minimal amount, while how exactly they affect the speed and intensity of protein synthesis in the first place. However, this is not quite the way it is commonly believed.

The most important of the three listed acids is leucine. Its importance lies in the following:

It is he who is a powerful energy substrate for maintaining muscle function in conditions of limited glucose intake (for example, during a strict diet).
From leucine, our body synthesizes glutamine, a substance that supports our immunity against the background of high-intensity training.
Protein synthesis without essential amino acids in the body is impossible, which means that without leucine there will be no muscle growth.

The only disadvantage of leucine is that in its pure form it is not very well absorbed due to its rather low bioavailability. But in combination with isoleucine and valine, the percentage of digestibility increases dramatically.

Another important factor in favor of the intake of branched chain amino acids is their beneficial effect on the liver. high-protein diet, large amounts of food, hard workout(essentially oxidative stress) have a very adverse effect on our main detoxification organ. BCAAs taken in higher dosages (relative to the standard diet) can help restore liver cells, making it much better and more effective than modern hepatoprotectors.

Supplement Forms

There are a fairly large number of BCAA release forms. Each athlete can find the most acceptable option for himself. In addition, the pharmacological form affects how long before training you need to drink BCAAs, because tablets, capsules and liquid solutions have a different digestibility period, respectively, the desired effect also occurs after a different period of time.

BCAA tablets

Tablets are the most unfavorable type of BCAA for the consumer. In fact, it is a compressed protein. How much active ingredient they contain is not known, and the quantity and “quality” of impurities is a big question. The only plus of supplements in tablets is the relatively low cost.

Another relative "plus" of this type of BCAA can be considered long time release of the active substance from the tablet. When taking this pharmacological form of the supplement at night, you have every chance of avoiding pronounced nighttime catabolism, especially while on a diet. To figure out how to take BCAA tablets, you need to carefully study the instructions for them and the composition of each tablet and, based on this, determine the dosage. In this matter, it is better to trust an experienced specialist.

Capsules

Capsules are a very good pharmacological form of BCAAs with excellent bioavailability and, moreover, in an enteric coating - they do not increase the acidity of gastric juice, are quickly absorbed into the bloodstream and begin to act 15-30 minutes after ingestion. Respectively, optimal time taking the supplement before training - half an hour before it starts.

As for how to take BCAA capsules, this, again, depends on the amount of active substance (leucine and valine with isoleucine) contained in each capsule. In addition to this, you also need to know your weight, because the more the athlete weighs, the more capsules he will need to take at a time. For example, with a leucine content of 500 mg in one capsule for an athlete weighing 90 kg, a single dose of the supplement will be 6 capsules, since 36 mg of BCAA per 1 kg of weight is considered the optimal amount. Reliable manufacturers, as a rule, clearly state all these details in the instructions for use.

liquid form

The liquid form is the champion in speed of absorption and onset of action. Any liquid begins to be absorbed even in the oral cavity, so the time for which amino acids enter the bloodstream is calculated in a matter of minutes. This is especially true for those who conduct high-intensity training against the background of a caloric restriction of the diet - in preparation for the competition or when trying to "climb" into a smaller category. In these situations, taking liquid BCAAs immediately after training and during it (no earlier than an hour after the start of training) will help to avoid large losses of muscle mass due to catabolism. The only disadvantage of liquid BCAAs is the high cost.

Powder Form

The powder form of the supplement (bcaa powder) is used to make a drink. Accordingly, she, like liquid form, digested fairly quickly. There are two types of powdered BCAAs - flavored and unflavoured. There is one nuance here. Adherents of a healthy lifestyle and naturalness will immediately rush to buy amino acids without any impurities. However, we strongly advise against doing this. Unflavored powders, so to speak "natural" BCAAs, are very bitter. Their taste and smell are so specific that no matter what you dissolve it in, the drink will be hopelessly spoiled. And one more important point regarding how to take BCAA powder.

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 very well in liquid media, so, rather, on the contrary, incomplete dissolution of BCAAs indicates not too much high quality raw materials. Or, that, in addition to BCAAs, your powder also contains creatine. So carefully read the label on the packaging with the product!

By the way, if you purchased an odorless powder, then, in addition to water, you can also dilute it with juice. As for how to 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).

Chewable tablets

It is impossible not to mention another specific form of supplement. These are BCAAs in chewable tablets. This form has a number of advantages, including good bioavailability and a fast "onset of action". And, not least, these chewable tablets - dietary product, with a high content of essential amino acids, there are supplements where glutamine is added to the BCAA in the tablet. This option is preferable, since when it is taken, all the leucine taken will be used for muscle protein synthesis, and will not be wasted on the synthesis of glutamine and glucose. Returning to chewable BCAAs, let's say that against the background of calorie and carbohydrate restriction, this product will help you keep a diet longer and cleaner, as it gives psychological relief - you can eat something sweet without damaging your own progress in fat burning.

Dosage and frequency of BCAA intake

The first and main advice on how to properly take BCAAs is that the manufacturer's recommendations written on the package should be carefully studied and taken into account, but you do not need to blindly follow them. They are designed in such a way as to encourage you to use the drug as soon as possible and purchase the next cherished jar. Your task is to look at the content of one portion of the product, calculate required amount BCAA relative to this portion and then use the resulting dosage. We do not recommend becoming attached immediately to the products of a single brand - try the products first different manufacturers, listen to your body and choose the product that you "feel".

As for when and how much to take BCAA, the amount of the drug will depend on the training schedule. The recommended dosage for BCAAs on non-training days is 10 g once daily. On training days, the supplement should be taken twice: before and after training. But at the same time, the dose must be determined individually, depending on the goal pursued and the weight of the athlete, using the above proportion. 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 classes.

This recommendation does not depend on the gender and age of the athlete. BCAAs are a stand-alone supplement and taking them can bring quite tangible benefits. However, we must not forget that without a thoughtful, well-balanced diet and competent system training 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 additives

If you are interested in the question of whether you need to drink BCAAs if you drink protein or a gainer, then the answer will be yes. This is a very good idea, because in this way you will provide the process of muscle growth with an additional amount of essential amino acids, which with a 90% probability will be used by muscle tissue and specifically for the “needs” of protein synthesis.

The important point is that there are protein mixtures and amino acid preparations of different composition. Speaking of proteins, we immediately mention soy protein and protein synthesized from wheat - the so-called "vegetarian sports nutrition products." So, any vegetable proteins are inferior. This means that they do not contain the full range of essential amino acids and, accordingly, cannot provide full-fledged protein synthesis in the body of a trainee. Just additionally taken BCAAs will help to fill the deficiency of the required essential amino acids. In general, speaking of vegetarians, the dosage of BCAAs should be increased by 2-3 times in order to compensate for the deficiency of essential amino acids in the diet.

Features of taking liquid amino acids

Another sports supplement often used as an alternative to protein is liquid bottled amino acids. This is not about sports drinks, but about concentrated solutions based on gelatin. This is, of course, an excellent product, but with an important flaw: since gelatin is used as a matrix, the amino acid profile is formed in such a way that histidine and arginine are even in excess in one serving, but valine, leucine and isoleucine are the same BCAAs. a clear disadvantage. Thus, the combination of BCAAs with liquid amino acids can provide significant benefits in terms of gaining lean muscle mass and accelerating recovery after hard training.

An important point when buying this sports nutritional supplement, pay attention to the ratio of acids in the preparation - leucine: isoleucine: valine. The optimal ratio is 2:1:1

Branched Chain Amino Acids (BCAAs/BCAAs) are among the most effective supplements for building new muscle.

Sometimes, if a person wants to build more muscle mass, it is impossible to do without various nutritional supplements containing amino acids in addition to hard training. The modern sports nutrition industry offers many different supplements. Sometimes they are hard to understand, but there are those that have become widespread among the bodybuilding community. About one of them, called BCAA, we will tell you in detail today. We will also look at its mechanism of action, dosage recommendations, and how to properly take BCAAs.

But first, it will be advisable to understand why amino acids are so necessary for our body. The thing is that muscle tissue, like any other, consists of cells, and those are built from proteins. But protein is a complex chemical compound, and its simple components are just amino acids. Using them, we give the body a kind of "building materials". During training, the body experiences serious stress, and the body uses amino acids to create new cells. Ultimately, muscle mass begins to grow.

There is, however, one important nuance. Amino acids are essential and non-essential. The latter are synthesized in our body from the former. Essential amino acids are called so for good reason: the only source from which they can enter our body is food.

However, the amount of amino acids that are formed during the digestion of food is not always enough to ensure the desired rate of muscle growth. They will grow, but slowly. BCAA allows you to speed up this process, because it contains a number of essential amino acids ( we are talking about leucine along with isoleucine and valine). And although this is not enough to cover all human needs in these chemical compounds, it is from them that 1/3 consists of muscles, which significantly accelerates their growth. How much this indicator will improve depends on individual characteristics body and how to take bcaa.

The effect of taking BCAAs

Muscle tissue will be provided with amino acids, without which its growth is impossible.
With this nutritional supplement, your endurance physical activity will increase.
If you follow a sports diet, BCAAs will reduce the amount of adipose tissue in the body.
The chance of injury during training is reduced.
The high value of the hormone testosterone in the blood will remain not only during training, but also after it for some time.

BCAAs as an additional source of energy during training

The amino acids that make up BCAAs boast one unique property. The fact is that they are not broken down as usual, in the liver, but directly in the muscles. The result is increased endurance (i.e., you can train longer) and at the same time reduces the likelihood of injury due to muscle strengthening. In addition, the recovery rate after training increases. In sum, this gives a stable and quite fast growth muscle mass, as well as a decrease in the volume of adipose tissue.

The effect of taking BCAAs on hormones

Hormones are substances on which the normal development and functioning of our body depends. It is they who largely determine the differences between men and women, athletes from ordinary people, a bodybuilder from a person who came to gym for the first time. If you look in a narrow sense, in relation to the muscles, then there are 3 hormones that directly affect them. Together they are called anabolic, and individually - testosterone, insulin and "growth hormone".

If we talk about testosterone, then its level rises during training, and then returns to normal. The use of BCAAs allows you to slow down this process for several hours, which has a good effect on the body, since with an increase in testosterone, cortisol, a hormone that can destroy proteins, decreases. Together, this gives not only muscle growth, but also an increase in their strength. And the fewer injuries an athlete has, the greater results he can achieve.

BCAAs and fat burning

Among other things, taking BCAAs has a fat-burning effect. Of course, if you eat fast food or just too fatty, unhealthy food, you will not be able to lose weight. But subject to low calorie diet the process of reducing the volume of adipose tissue can be noticeably accelerated due to increased susceptibility of the body to insulin. However, when losing weight, the body breaks down not only fats, but also carbohydrates along with proteins. BCAAs will help you maintain muscle mass at the same level.

The body's need for BCAA amino acids

So we come to the question of how to take Btsaa. To correctly calculate the dosage, you need to find out your individual need for amino acids. This is determined by two indicators: your total body weight and how many amino acids you get naturally from food. In addition, not everyone needs additional acids. If your diet is varied and allows you to get 2 grams. protein per 1 kg. weight and you are not a professional bodybuilder (i.e. you don't need big muscles), then you probably don't need amino acid supplements. for those who do not have enough protein in the diet.

How to take BCAAs?

BCAAs are available in several forms - powder, capsules, and liquid solution. Each person chooses independently in what form to use this nutritional supplement. However, powders are the most popular due to the fact that in this form it is easiest to measure the dosage, just like drinking a solution in training. Capsules noticeably lose in terms of ease of use, because they have to drink several pieces at a time. In addition, their size is often very large, and swallowing capsules in this case is problematic. liquid solution perfect in every way, but worth a lot of money. If you can afford such costs, choose it, otherwise feel free to buy the powder.

If your weight is less than 75 kg. - up to 10 g per day.
if your weight is more than 75 kg. - 10 to 15 g per day.

It should be noted that these are very approximate values. The true dosage should be calculated according to more complex formulas, taking into account the individual characteristics of the body and the amount of protein that you get from food.

What about taking bcaa powder? It is believed that it is optimal to do this 3 times a day - before training, during and after it. With regard to rest days, the same scheme applies, only BCAAs are taken with breakfast, then in the middle of the day (not with food), and at bedtime. On days without physical activity, it is especially useful to use this nutritional supplement for those who do not have enough protein from food.

Alternative point of view

In conclusion, I would like to say that, despite the regular appearance of new nutritional supplements on the market, BCAA is not going to lose ground. This is not surprising, given that it is highly effective and has no contraindications or side effects. Due to its powerful ability to influence muscle growth and increase the strength of muscle fibers, BCAAs are an almost indispensable nutritional supplement that is very popular among athletes and is found in the diet of almost every bodybuilder.

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