In this article we will consider what BCAAs are and in what cases it is worth taking this tool. So, we immediately answer this question. BCAA stands for Branched-chain amino acids (literally translated: "branched chain amino acids ", 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 be consumed in food. The uniqueness of BCAA lies in the fact that it feeds muscle energy directly, while other amino acids are utilized in the liver. Immediately, we note that increased consumption of BCAA is observed when you are starving (not getting enough nutrients) and during long workouts (more than four hours in a row).
Glutamine
We indicated what BCAAs are, but did not mention a component such as glutamine, which is the main amino acid in muscles. It consists of 60% of all muscle amino acids. Under any stress, glutamine begins to be excreted from the muscles into the bloodstream, as a result of which most athletes need to quickly recover.
We will not write down for a long time what BCAAs are, but rather, we indicate the intake regimen.
How to take BCAA?
General recommendations for taking amino acids indicate a dosage of 5-10 g before and after training. These 10-20 grams can be divided several times and taken additionally during classes. Of course, this is not necessary, especially if you train no more than 1.5-2 hours in a row. Before the competition, when a strict diet is required, the dosage is increased to 30-50 g per day.
The greatest effect of taking the drug is noticeable with anaerobic (power) loads. In the case of aerobic training, you will not notice much difference. For these athletes, it is better to choose amino acid complexes.
Some types of amino acids
The sports nutrition market has a wide selection of amino acids. Some of the most common are Nutrition BCAA and Powder.
The first company produces various complexes of amino acids, which may include only amino acids or a number of vitamins and nutrients. This allows you to make up for losses during exhausting training and strict diets before the competition.
If we talk about BCAA Powder, then these products contain important elements such as valine, leucine and isoleucine, as well as glutamine. With the help of the drug, the level of growth hormone and testosterone is increased, the process of catabolism is reduced, the consumption of muscle cell proteins is limited.
We told what BCAAs are and in what cases it is used. It is worth cautioning novice athletes who wish to get results faster. With insufficiently intense loads, an increased intake of amino acids is not necessary. Moreover, if you start taking sports nutrition, you can get the opposite result. The body must not only receive additional energy, but also spend 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 a beginner, 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.