Branch Chain Amino Acids( BCAA), are, in their translation, branched chain amino acids. This supplement is formed by three amino acids that are not produced by the body, they are: Valine, Leucine and Isoleucine;these are present in 35% of the striated muscles of the human body.
The human body needs about 20 amino acids for the correct functioning of all sectors of the body, including building muscle mass. However, not all amino acids are produced by the body, some need to be ingested through food or supplements, such as the BCAA and many others available in the market. Let's explain what amino acids are, what the benefits are and how to take BCAA as supplementation.
What are amino acids, anyway?
Amino acids are organic molecules that have carbon, hydrogen, oxygen and nitrogen atoms. These compounds, linked together, form an amino acid. Amino acids interlock through peptide bonds, forming proteins. Essential amino acids are those that the human body can not produce, such as the BCAA group. Non-essential ones are those that are produced by the organism itself.
When we say, therefore, that a food is rich in proteins, this may lead us to the conclusion that it is also rich in amino acids. Proteins and their amino acids, to conclude, are of paramount importance for building muscle tissue.
Effects and Benefits of BCAA
The branched-chain amino acid group( BCAA) is directly metabolized in muscles. This is of great interest to athletes and people who long for hypertrophy because this compound is used directly as a source of energy to recover muscles and build new proteins( main role of the amino acid).
These amino acids are responsible for potentiating the synthesis of the proteins that make up the muscles and reducing the effect of catabolism( which is the use of proteins as an energy source that, as a result, ends up degrading the muscles).In addition, BCAA shortens post-workout muscle recovery time, increases muscle endurance, increases energy during the diet process, preserves glycogen and decreases muscle fatigue.
BCAA still stimulates the production of insulin, the hormone known to be anabolic. With the elevation of insulin, there is a greater absorption of amino acids and other nutrients, which is a primary function in the construction of muscle mass. It also allows greater glucose entry into the cells, guaranteeing greater energy and vitality in the training sessions. To achieve all these benefits, one must understand how to take BCAA correctly. Let's clarify these facts below.
How To Take BCAA
The best recommendation is to consume 4g to 6g of BCAA, before and after the exercisesintenseThe difference between BCAA in the form of capsules and the liquid is that it has a higher rate of absorption by the body.
Regarding the amount of BCAA capsules that is recommended, it is best to consume 2 to 5 of them before and after training. The problem with this high capsule intake is that these can cause irritability in the stomach, so the liquid form of the product is preferable.
Together with a balanced diet and frequent physical exercises, BCAA will be a great help in defining your body's muscle groups. Alone, no supplement generates effects.
In other words, it can be said that the recommended amount of BCAA per day is related to the weight of the consumer. Approximately 0.20 g of the product should be taken per kg body weight.
BCAA Amino Acids in Foods
Leucine, isoleucine and valine, amino acids found in BCAA, are easily found in foods. Meats and dairy products, for example, have the three amino acids cited.
In numbers, 20g of protein( found in, for example, 100g of red meat) have 2.5g of BCAA.Of these, 1g is valine, 0.9 isoleucine and 1.6g leucine. Consuming 200g to 250g of red meat, the daily recommended amount of BCAA is quietly covered.
The advantage of the supplement is that it will be deprived of various health-harmful substances that are found in meats such as cholesterol and fats.
As a general tip, it's worth remembering that one should follow the supplement insert to understand how to take BCAA correctly. Excess of any supplement, even those that are formed by peptide bonds( as in the case of BCAA), can and should bring various harms to the body. During its breakdown in the stomach, the denatured peptide bond can cause stress and renal stress. This causes various discomforts and nausea, which can lead to serious kidney stones and ammonia accumulation in the kidneys.
Does BCAA Fat or Help You Lose Weight?
BCAA does not possess any thermogenic properties and it is only when used with a diet of weight loss, combined with physical exercises, that BCAA can have some effect on weight loss. With regard to weight gain, BCAA does not gain weight, since amino acids do not contain calories or carbohydrates.