ABCs Of Branched Chain Amino Acids (BCAAs)
Restoring BCAA reserves is vital for all athletes who want to excel and increase their performance. BCAAs must be present in 2: 1: 1 equilibrium amounts, that is, the leucine must be double the other two amino acids. In the case of force sport, such as power lifting or bodybuilding, BCAAs have an interesting role because they improve the anabolic response and the speed at which the muscles increase strength. The strength gain is faster
Studies have shown that taking the best BCAA 2018 before, during and after a workout promotes faster recovery and builds lean muscle mass. Some manufacturers now offer BCAAs with different compositions. The supplements come with the same amino acids but with different ratios. The goal is to provide a product for a specific use: more leucine for more anabolism (to be taken at the end of training (mix with whey)) and valine for endurance (to take 15 -20 minutes before the bodybuilding session).
BCAAs are also often associated with other amino acids, such as Glutamine. Within the body, leucine, isoleucine, and valine represent nearly 30 percent of the total amino acids present in the muscles. Amino acids are constituents of proteins. Some are essential while others are not.
Branched-chain amino acids are mainly used to promote muscle growth in people with low or insufficient dietary protein intake. They are also useful for reducing fatigue during exercise because a drop in the BCAA level during training produces an increase in serotonin production in the brain, which causes fatigue.
It is important to use BCAAs every day to stay healthy, but it does not have to be in the form of a supplement. Meat and eggs naturally contain BCAA and if your protein intake is sufficient (0.8g per kilogram daily), you do not need BCAA supplements. They are commercially available in three main forms: powder, capsules, and liquid.
There are no known side effects associated with the consumption of BCAA at recommended doses. Consumption of is harmless since it is about amino acids that are already present in the diet.
Effectiveness
There is a decrease in fatigue at several levels: mental as well as physical. This effect is observed especially for doses of BCAA consumed during training, which are equal to or greater than 10 grams. The reduction of fatigue is slight and it is especially noticeable in novices.
Another interesting effect confirmed is an increase in lipolysis during the prolonged effort. Scientists believe that this effect is due to isoleucine's mechanism of action that promotes the conservation of carbohydrates. The decrease in fatigue probably also influences the increase of this lipolysis.
There is also an increase in aerobic exercise capacity in the form of a long time to exhaustion (it takes longer to reach its limits). This effect is present especially in novices as the decrease of fatigue.
Finally, there is no change in the production of lactic acid, that is, the ingestion of BCAA does not change the amounts of lactic acid in the muscles. This effect was confirmed following a finding in two different studies.