The body produces amino acids that are nonessential. They are restored at different speeds and provide the body with its vital functions. But there are also essential amino acids, which include BCAAs. Reviews about them are very different, but they perform their function 100%.
What is BCAA?
BCAA are three essential amino acids that perform a restorative function in the body. These amino acids are bound together, taking up more than a third of the volume of all amino acids in muscle. They can only enter the human body with food, so the use of BCAA sports supplements is justified.
Their main feature is that they are absorbed as much as possible in muscle tissue. Thus, they are the main source of energy for the muscles and their main building component.
In some sources, these amino acids can be found under the abbreviation BCA, which is not the correct translation from English, but this option is also used in the sports environment, since they are identical by ear.
Where can I find BCAAs?
This complex of amino acids is found in large quantities in high-protein foods: meat, poultry, fish, eggs. BCAAs make up about 20% of the total protein weight.
BCAAs are one of the most popular supplements on the sports nutrition market. Manufacturers often add the word nutrition, which means "nutrition", to the name of the product. Therefore, when choosing this supplement, do not be surprised if the package says BCAA Nutrition.
Reviews on this supplement vary depending on the manufacturer and cost, so it is best to consult a specialist to choose the product that is best for you. There you can also find a large number of different variations in the ratio of amino acids, taste and volume.
BCAA Effects
For a long time of research, this supplement has acquired many rumors and unconfirmed information. But the main attributed effects of the additive are:
- prevent muscle breakdown;
- anabolic;
- improving the effectiveness of other sports supplements;
- effect on the growth of lean muscle mass;
- increasing strength;
- improved fat burning process.
Supplement Forms
BCAAs are available primarily in powder, tablet, or capsule form. The rarest option is liquid BCAAs. On packs it will look like this:
- BCAA Caps – BCAA caps;
- BCAA tablets – BCAA tabs;
- BCAA powder - BCAA powder.
Reviews for each formreleases are different. Mainly because it is more convenient to take this supplement in capsules and tablets, but you have to pay about twice as much for this convenience. This always causes a storm of negative feedback from customers.
Manufacturers overwhelmingly set the weight of one tablet or capsule at half a gram, so in order to get even 5 grams of the necessary amino acids, you will have to take as many as 10 BCAA capsules.
Reviews of BCAA powders are much nicer. The main reason is that for the same price as BCAA tablets, you get almost twice the amount of essential amino acids.
Amino ratio
The main bone of contention among athletes is the question of which BCAAs are best. What ratio of amino acids in this supplement will give a better result? BCAA 8:1:1 or BCAA 2:1:1? Reviews vary, of course.
For those who do not understand this issue, these numbers are meaningless, but buyers subconsciously believe that if the number is higher, then the result will definitely be better. But that's not entirely true.
The 2:1:1 numbers in the name BCAA indicate the ratio of the amino acids leucine, isoleucine and valine. That is, the first amino acid will be 50% of the total substance, and isoleucine and valine 25% each. And by taking them in this ratio, you get amino acids in the way that is more preferable for the human body.
Any protein food, entering the body, contains essential BCAA acids in a ratio of approximately 2:1:1. More oftenIn general, the ratio is not so exact and may even be 1, 9:0, 9:0, 8. But this is very close to the 2:1:1 model.
And if the body is given amino acids in a ratio of 8:1:1, then in this case it receives 80% leucine, 10% isoleucine and 10% valine, which does not fit the amino acid profile of human muscles at all. Therefore, for a comfortable workout, you need to buy amino acids with a ratio of 2:1:1.
Best time to take BCAAs
The instructions say to take it during or immediately after your workout. And there is logic in this. When training, an athlete spends a lot of energy, the body experiences tremendous stress, requiring the restoration of the necessary amino acids.
At this time, you should drink a small amount of BCAAs to stop the catabolic processes, directing the muscles on the path to recovery. The same effect can be obtained by drinking the entire portion of BCAA immediately after training. Reviews of the positive experience of this method of taking amino acids are much more common.
But it's much better to "listen" to your body by taking a supplement when it responds best to it. Every body is unique and you may find results better with BCAAs post-workout, and your friend will feel great taking these amino acids during workouts.
Why are the reviews so different?
BCAA supplementation has a very narrow scope. Basically, it works great for those who consume less protein. Therefore, their body, getting the rightthe amount of BCAA, pleases with better results and faster recovery. And these buyers leave rave reviews.
BCAA is criticized by professional athletes and those athletes who take the required amount of protein, they often do not see the point in using this supplement, calling it useless. They are the most ardent opponents of these amino acids, leaving angry reviews.
BCAA which company is better to buy?
Many companies are trying to cheat and attribute "catchy" words to their product names, such as Mega BCAA, 100% BCAA, Recovery BCAA and Ultimate BCAA. Reviews are often not completely honest either, as large companies monitor the image and “throw in” small portions of positive comments about their products.
Therefore, it is better to choose BCAA based on amino acid ratio, experience and reasonable price. It is more useful to buy a more expensive product that will fulfill its function than to save money and get nothing.
Don't forget that having enough protein in your diet can not only improve your athletic performance, but also save money, since you will have to spend it on BCAAs and similar supplements much less often.
