The body produces amino acids that are interchangeable. They recover at different speeds and provide the body with its vital functions. But there are also essential amino acids, which include BCAAs. Reviews about them are very different, but they perform their function 100%.
What is BCAA?
BCAA are three essential amino acids that perform a regenerative function in the body. These amino acids are linked together, occupying more than a third of the volume of all amino acids in the muscles. They can enter the human body only with food, so the use of BCAA sports supplements is justified.
Their main feature is that they are absorbed as much as possible precisely in muscle tissue. Thus, they are the main source of energy for muscles and their main building component.
In some sources, you can find these amino acids under the acronym BCA, which is not a true translation from English, but in the sports environment they use this option, since they are identical by ear.
Where to find BCAA?
This complex of amino acids is found in large quantities in high-protein foods: meat, poultry, fish, eggs. About 20% of the total weight of the BCAA protein is occupied.
BCAAs are one of the most popular sports nutrition supplements. Manufacturers often add the word nutrition to the product name, which means “nutrition.” Therefore, when choosing this supplement, do not be surprised if BCAA Nutrition is written on the package.
Reviews of this supplement vary depending on the manufacturer and cost, so it is best to consult a specialist to choose the product that is more suitable for you. There you can also find a large number of different variations in the ratio of amino acids, taste and volume.
BCAA Effects
Over a long period of research, this supplement has overgrown with many rumors and unconfirmed information. But the main attributable effects of the supplement are:
- prevention of muscle breakdown;
- anabolic;
- improving the effectiveness of other sports supplements;
- effect on the growth of lean muscle mass;
- increase in power indicators;
- Improving the process of burning fat.
Forms of release of the additive
BCAAs are available primarily in powder, tablet or capsule form. The rarest option is liquid BCAA. On packs, it will look like this:
- BCAA capsules - BCAA caps;
- BCAA tablets - BCAA tabs;
- BCAA powder - BCAA powder.
Reviews for each form of release are different. Mainly because in capsules and tablets this supplement is more convenient to take, but for this convenience you have to pay about twice as much. This always causes a storm of negative feedback from customers.
The vast majority of manufacturers determine the weight of one tablet or capsule in half a gram, so in order to get even 5 grams of the necessary amino acids, you will have to take as many as 10 capsules of BCAA.
Reviews of BCAA powders are much nicer. The main reason lies in the fact that for the same cost as tablet BCAAs, you get almost twice as many essential amino acids.
Amino acid ratio
The main bone of contention among athletes is the question of which BCAAs are better. What ratio of amino acids in this supplement will give a better result? BCAA 8: 1: 1 or BCAA 2: 1: 1? Reviews, of course, are different.
For those who do not understand this issue, these numbers are meaningless, but buyers unconsciously believe that if the number is higher, then the result will definitely be better. But it is not so.
The 2: 1: 1 numbers in the BCAA name indicate the ratio of the amino acids leucine, isoleucine and valine. That is, the first amino acid will be 50% of the total substance, and isoleucine and valine 25% each. And taking them exactly in this ratio, you get amino acids as it is more preferable for the human body.
Any protein food that enters the body contains the essential BCAA acids in a ratio of about 2: 1: 1. Most often, the ratio is not so accurate and may even be 1.9: 0.9: 0.8. But it is very close to the 2: 1: 1 model.
And if the body is given amino acids in a ratio of 8: 1: 1, then in this case it receives 80% leucine, 10% isoleucine and 10% valine, which is not at all suitable for the structure of the amino acid profile of human muscles. Therefore, for comfortable training you need to buy amino acids with a ratio of 2: 1: 1.
Best time to take BCAA
The instructions say that they should be taken during training or immediately after it. And this is the logic. In training, the athlete spends a lot of energy, the body experiences tremendous stress, requiring the restoration of the necessary amino acids.
At this time, you should drink a small amount of BCAA to suspend catabolic processes, directing the muscles to the path of recovery. The same effect can be obtained by drinking the entire portion of BCAA immediately after training. Reviews of the positive experience of this method of taking amino acids are much more common.
But it is much better to “listen” to your body, taking the supplement when it responds best to it. Each organism is unique and, perhaps, in your case, the results will be better when taking BCAA after training, and your friend will feel fine taking these amino acids during classes.
Why are reviews so different?
BCAA supplementation has a very narrow scope. Basically, it works great for those who consume less protein. Therefore, their body, receiving the right amount of BCAA, pleases with better results and faster recovery. And these buyers leave rave reviews.
BCAA is criticized by professional athletes and those athletes who take the required amount of protein, they often do not see the point in using this supplement, calling it useless. They are the most ardent opponents of these amino acids, leave angry reviews.
Which firm is better to buy BCAA?
Many companies try to cheat and attribute “catchy” words in the name of their products, for example, such as Mega BCAA, 100% BCAA, Recovery BCAA and Ultimate BCAA. Reviews are also often not completely honest, as large companies monitor the image and “throw in” small portions of positive comments about their products.
Therefore, it is better to choose BCAA, based on the ratio of amino acids, experience and reasonable price. It is more useful to buy a more expensive product that will fulfill its function than to save, while not getting anything.
Do not forget that the presence of a sufficient amount of protein in the diet can not only improve your athletic performance, but also save money, since they are much less likely to be spent on BCAAs and similar supplements.