Each athlete thinks about the use of sports nutrition over time. Some people think that taking nutritional supplements will miraculously turn them into athletes, while others try to improve their results by consuming creatine and protein in huge amounts. In practice, not everything is so simple, and before using sports nutrition it will be useful to understand what BCAA is and what it is used for
What is BCAA?
BCAA is a complex of three amino acids, the intake of which miraculously affects the state of our body:
- Valin. Provides accelerated muscle growth, and also prevents the active destruction of protein after it enters the body. Also, with its help, muscle tissue is better restored, and emerging microtraumas heal faster. Valine additionally improves nitrogen balance.
- Leucine. Designed to reduce sugar levels in the body, activates the body’s natural production of growth hormone, increases the rate of recovery of muscle, bone and skin tissues.
- Isoleucine. It provides stabilization of sugar levels, increases the overall endurance of the body, and also helps the accelerated regeneration of damaged muscle tissues.
BCA is a tool for active restoration of muscle fibers, which activates the natural production of growth hormone and helps to quickly restore energy balance. Through the use of a complex of these organic compounds, the aging of muscle tissues slows down, and at the same time, more efficient fat burning is provided.
It is expected that thanks to this set of qualities, many athletes began to be actively interested in what BCAA is and how to take it. This sports nutrition is unique due to the fact that it provides direct saturation of muscles with energy, while the vast majority of other organic compounds accumulate in the liver, which prevents their efficient and rapid metabolism. After BCAA amino acids enter the body, they immediately give an effect, and therefore have gained such popularity among athletes.
Can I use BCAA for weight loss?
People are often interested in whether BCA amino acids can be used for weight loss. As mentioned above, they activate fat burning, but in addition, they also suppress appetite. In this regard, many professional weight loss trainers often immediately explain to their patients what BCA is and what they should be taken in the morning before breakfast and in between meals to prevent an increase in hunger. When losing weight, you can take these amino acids to maintain a good state of muscle tissue, maintain power, and also more efficiently pump individual zones.
Adult men who are not active in sports and weigh approximately 80 kg should receive approximately 7 grams of amino acids each day. To ensure such an amount, it is not at all necessary to use special sports supplements in the form of powders or tablets, since it is enough to simply follow the correct diet.
For example, any legumes contain a large amount of valine, tryptophan, methionine and threonine, and dairy products include lysine, valine and arginine. Our usual eggs include a large amount of BCAA, and isoleucine can be consumed in the form of fish, chicken, nuts and buckwheat.
BCAA sports nutrition — what is it and what is it for
The greatest benefit from BCAA is felt when the body lacks protein, that is, when a person is malnourished, and at the same time is constantly subjected to heavy physical exertion. The need for these amino acids is often satisfied by whey protein, but if there is no possibility or desire to take it, BCAAs become simply irreplaceable.
If an athlete takes protein and follows a competent diet, he can use BCAA as a substitute for food intake, which will prevent muscle burning, as well as dull the growing feeling of hunger. Some people use them immediately after training, and this is especially true for those who prefer to take protein with milk, since milk quickly deteriorates in a sports bag. BCAA is an excellent source of energy after training, until the athlete can access the protein.
Cyclists, skiers and other athletes often use BCA during intensive training and competitions that last more than an hour. Often, such people use isotonics with these antibiotics. The problem with protein intake is that with prolonged use, digestion difficulties can occur, and therefore BCAA is a much better option.
If we talk about the practical benefits of BCAA nutrition, we can distinguish:
- accelerated delivery of amino acids to muscle tissue;
- preventing «burning» of muscles directly during training and at its end;
- the supply of necessary energy for muscle tissue (this is especially true for athletes who work on endurance);
- preventing the buildup of hunger and more efficient fat burning;
- accelerated protein synthesis.
You can get negative consequences from taking BCAA only if some poor-quality product is purchased or antibiotics are taken in excess. The first problem is that when buying low-quality products at a price too low than the market, antibiotics may contain unwanted impurities that significantly worsen the effect of the product.
Excessive consumption of BCA antibiotics often leads to impaired absorption of amino acids from food, but if the dosages recommended by experts are not exceeded, there is practically no risk of such consequences.
Do I need to take BCAA
It is impossible to say unequivocally whether people need to take BCA sports nutrition. Of course, such drugs are absolutely safe for health if you buy products from really high-quality raw materials, but you can get most of these amino acids if you properly compose dove comprare steroidi a diet and fully comply with it, while supplementing the standard diet with high-quality protein.
Taking BCA is highly desirable in the following cases:
- during heavy physical exertion, when there is no way to quickly access the protein;
- in the absence of the ability to take protein immediately after the training process;
- if necessary, a low-calorie meal replacement.
How to take BCAA correctly
BCAA sports nutrition — what is it and what is it for
When taking BCAA, you need to pay attention to several key points. The experts determined the approximate daily dose of amino acids that almost all athletes can take, and it is in the range of 20-25 grams. At the same time, it is recommended to take this amount about 2-5 times before the workout or immediately after it.
Regardless of whether you are trying to achieve a beautiful sculpted body, gaining mass or plan to lose weight, BCAA should look exactly like this. It is worth noting that if you are in training for more than two hours, then in this case it will be possible to take a small amount of amino acids directly during exercise to stimulate metabolism, as well as speed up the process of muscle tissue recovery.
Thus, a single dose of amino acids is from 5 to 8 grams. If in the near future it is planned to participate in any competitions and the athlete follows a diet, then in this case the dose can be increased.
Also, many people think about whether to regularly take amino acids in the process of rest. Rest is a time period in which the body restores resources and tries to activate anabolic processes. In this regard, it is recommended to take approximately half of the standard portion in the morning and with each meal.
In what form to take BCAA
Thinking about how to take BCAA, many are trying to figure out what form it is best to use. There are three possible options:
Powder. The most economical option, but the powder is difficult to dissolve in a liquid, and in addition, many note its specific taste. In this regard, it is recommended to eat BCAA powders with a spoon, washed down with copious amounts of water, or stir in a blender with some kind of drink.
Tablets. They are very popular among athletes, as it is much more convenient in comparison with the powder form of BCAA. They have an average cost between the other two options, and at the same time they are more slowly absorbed in comparison with the capsule form.
Capsules Quite a convenient option, because it is much easier to take a small jar with small capsules for training than a container with powder and a spoon that it will be used. In addition, the capsules are quite easily swallowed, and therefore a person will not feel the bitterness of the powder while taking it. Moreover, capsules are also the most expensive form of BCAA.
Not to be mistaken in how to accept BCAA, look at a label of the purchased product. There it should be written how many amino acids are contained in each tablet, capsule or a certain amount of powder, and on this basis it will already be possible to understand how to achieve the norm of 20-25 grams that experts recommend.