Nowadays, the sports nutrition industry has achieved impressive results, and all because 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 because it allows you to maintain the necessary shape.
Of course, BCAA amino acids and other representatives of sports supplements should not be given priority over regular foods, but the effectiveness of protein, gainers, glutamine and other supplements has been proven. Next, we will talk more about BCAA amino acids, as well as give a summary rating of the best complexes, which are relevant today.
Briefly about BCAA
BCAA is a complex of three amino acids, among which leucine, isoleucine and valine are isolated. In practice, these substances are the main material for building muscle mass, because in the tissue itself 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 substance is not synthesized by the human body, 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", enhancing athletic performance, improving health and overall tone. Finally, they are absolutely harmless to humans.
BCAA in bodybuilding
It is easy to guess that these amino acids are widely used in sports, especially in bodybuilding. So, the most important proven effects of BCAAs include:
- muscle protection from catabolism (destruction);
- a decrease in subcutaneous fat due to an acceleration of metabolism;
- increase in power indicators;
- if you take BCAA in conjunction with protein or creatine, the efficiency of consumption of sports nutrition is increased by 40%.
In general, this is an indispensable product for every athlete, because the number of positive effects is at a fairly high level. So, amino acids are suitable for working on the mass or during weight loss, "drying", work on the relief, etc.
How to check the quality?
To distinguish fake from quality products is very simple. It is worth remembering that BCAAs do not dissolve well in water, leaving a certain film at the top. This is the main method, which will determine the additive for reliability. They are bitter in taste. Finally, do not forget to check the colors and consistency indicated on the label, as well as check the expiration date, which is also very important.
When to take BCAA?
If an athlete is actively working on building muscle mass, BCAAs, the ratings of which we will present below, should be taken after training or during active exertion. Many beginners take amino acids before class, however this is a very common mistake. Why? The fact is that the body disables the digestion function for a while during stress, so that any food or additives taken immediately before the power load will be absorbed only after it, when the necessary digestion processes are restarted. For this reason, the advisability of taking BCAA after training will be justified. Finally, if you use them during sports, this will reduce the rate of catabolism in muscle tissue.
In addition, BCAAs need to be taken more than once a day, so morning exercise will also be beneficial. The fact is that the body, after awakening, needs the nutrients that are so necessary for its normal functioning. When losing weight or "drying" the time for taking amino acids is similar to the above.
The best BCAA complexes: rating
Of course, here everyone is individually. However, with the price / quality ratio, the rating will be approximately the following:
- SciVation's Xtend is a very popular supplement with powerful anti-catabolic effects. Perfectly combining several ingredients, it has long proved to be highly effective among athletes (and sportswomen) of different classes and experience. Thus, BCAA, glutamine, pyridoxine, and citrulline are included in this sports nutrition, and their doses are calculated in very exact 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 reducing agent to be in first place in the ranking.
- SAN's Intra Fuel is another supplement entirely composed of essential amino acids, among which, of course, BCAAs, as well as vitamins, reducing agents and muscle antioxidants. The complex itself is ideal for consumption during power loads. The effects are similar to those of the predecessor: preventing catabolism, ensuring proper hydration and, finally, a significant increase in stamina.
- Gaspari Nutrition's SuperPump MAX is the latest supplement in our ranking that is super popular in the West. For many years she has been a leader in terms of sales, remaining the same favorite among athletes of different levels of training. Nevertheless, with an objective analysis of the composition, a reasonable conclusion can be made that the dosages of the active elements contained in the complex are not optimal. In addition, the composition itself can be considered too overloaded, which is why there is an unreasonable rise in price of this additive.
How much does BCAA take?
Of course, each substance has its own healthy norm, the intake of which leads to the desired result without harmful effects on the body. If you use high dosages of BCAAs in 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 absorption of the additive, and a certain percentage of the substance goes to the wind.
According to professional athletes and trainers, the optimal dosage per 1 kilogram of a person’s weight is 33 mg of leucine. That is, depending on your mass, you need to take from 1 to 8 grams of BCAA in powder (or 2-3 capsules), both when gaining muscle mass and when losing weight. For a day, the recommended frequency of administration is 2-3 times.
It is worth noting that a smaller amount of BCAAs in 1 dose will also be effective, but the supplement will not be able to completely cover the needs of your body. The amino acids themselves can be taken without stops, cycling and interruptions, since BCAAs are completely harmless to the body, and indeed, increase the overall level of immunity and health. By the way, another sports supplement - protein - also contains these amino acids, so you should not ignore this fact, painting the diet for taking supplements.
Top Amino Acids Rating
Today in the market you can find dozens of different brands producing sports nutrition. Of course, some of them have gained greater popularity than their competitors, although higher efficiency or quality of products is not proven. We have already talked about how BCAA has a rating as part of recovery complexes. Now we give the following top, which directly relates to these amino acids. So, based on the preferences of consumers in the post-Soviet space, the rating will be as follows:
- BCAA Optimum Nutrition. It is this brand that has gained the greatest popularity in our area, and not only in sales of amino acids, but also in other types of sports nutrition. Nevertheless, significant advantages among other manufacturers have not been noticed. ON's BCAA 1000 caps is available in many stores at the right prices. In addition to capsule, there is a powder form with a variety of tastes and flavors.
- Ultimate Nutrition's BCAA is another popular product that costs an average of 2,100-2,300 rubles for a half-kilogram jar. BCAAs of this brand have an optimal price / quality ratio, for which they received a certain popularity. It is immediately worth noting 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, you use BCAA Xpress in powder or from ON in capsules.
- BCAA from Weider is a coveted supplement with branched side chains, and the average price for 260 capsules is 2000-2400 rubles.
- Scitec Nutrition's BCAA Xpress is a good supplement with reasonable prices, which in Russia range from 1,700 to 2,000 rubles per pound.
- Power System BCAA is the last representative in our ranking that has branched-chain essential amino acids, which we have already described in more detail. The cost of 360 capsules varies from 1900 to 2200 rubles.
Of course, these are far from all brands, but others are significantly inferior in popularity and sales volumes. You can add BCAA Mega from Olimp or BCAA Complex from Dymatize to the same list. Everyone has their 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 you should familiarize yourself with the composition in more detail, and not rely only on the price factor. So, some manufacturers produce capsules with less active ingredient (BCAA) than other brands. For example, the ratio of the three amino acids that make up the BCAA, as well as the calorie content and amount of fat / carbohydrate, are strikingly different in different products. There is no need to bypass this fact by building an individual top BCAA (rating).
Where to get?
Unlike steroids, sports nutrition is a completely legal product that is available on the market. Today, there are many online sites where you can purchase amino acids. Those athletes who prefer "live" shopping, it is recommended to visit sports stores, where in addition to various devices you can buy supplements. 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. Many famous bodybuilders sign multi-million dollar 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. Ratings will help you with a difficult choice, and you decide which product is better to take - BCAA Optimum Nutrition, Weider, Olimp or products of other companies. Good luck in sports!