In this article, we will look at what BCAAs are and when you should take this remedy. So, let's answer this question right away. 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 energizes the muscles directly, while other amino acids are utilized in the liver. Just note that increased consumption of BCAAs is noted when you are starving (not getting enough nutrients) and during long workouts (more than four hours in a row).
Glutamine
We have indicated what BCAAs are, but we have not mentioned such a component as glutamine, and this is the main amino acidmuscles. It consists of 60% of all muscle amino acids. With any stress, glutamine begins to be excreted from the muscles into the blood, as a result of which most athletes need to quickly restore it.
We will not describe for a long time what BCAAs are, but rather we will indicate the intake patterns.
How to take BCAAs?
General recommendations for amino acid intake indicate a dosage of 5-10 g before and after training. These 10-20 grams can be divided into 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 (strength) 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
A wide range of amino acids is available on the sports nutrition market. Some of the most common are Nutrition BCAA and Powder.
The first company produces various complexes of amino acids, which can include only amino acids or a number of vitamins and nutrients. This allows you to maximize the losses during exhausting workouts and strict diets before the competition.
If we talk about BCAA Powder, then these products contain such important elements as valine, leucine andisoleucine, and glutamine. With the help of the drug, the level of growth hormone and testosterone increases, the catabolism process decreases, the consumption of muscle cell proteins is limited.
We told you what BCAAs are and when they are used. It is worth warning beginner athletes who want 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 expend it. For full-fledged training, in turn, prepared 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, it’s better to start training, and when you realize that you have achieved a good result, but want more, then study this topic.
