also reduce the catabolism (breakdown) of muscle protein that occurs during intense exercise. While BCAAs may not make a huge contribution to energy production (as we mentioned, only 5-10%), every small fraction counts when we talk about such a slow process as muscle growth. The goal of high-intensity bodybuilding exercise is to recruit and destroy as many muscle fibers as possible, with the aim of their subsequent compensation and supercompensation, which leads to the growth of contractile muscle structures.
Most data are available for leucine, which serves as a substrate for muscle metabolism during periods of cellular energy depletion, thus sparing important contractile and enzymatic muscle proteins from degradation to replenish leucine requirements.
AT Because leucine promotes glutamine synthesis, leucine supplementation before and during intense training and between meals can help normalize both serum and muscle glutamine levels, thus promoting anti-catabolic muscle metabolism as well as immune support. functions.
Когда ATы участвуете в трех или большем числе тренировок в течение семидневного периода, их влияния будут неизбежно кумулятивными. Training on Monday will affect Tuesday, Tuesday will affect Wednesday, and so on. The traumatic episode of each successive workout adds another requirement to the to-do list of already burdened cellular recovery efforts, while interrupting quality recovery and progress.
Combine with this the facts that:
1. depending on your training time (early morning or evening), the dynamics of accumulation and consumption of fuel substrates can be very different, and
2. что большинство людей не имеет привилегии планировать приемы пищи согласно точно рассчитанным, оптимизирующим рост временным отрезкам, - и ATы сможете отдать должное тому, насколько ценным может оказаться научно обоснованное нутрициональное вмешательство, нацеленное на борьбу с центральным утомлением и катаболизмом протеина.
Encouragingly, while a number of the supposed benefits of BCAAs remain not fully understood, not only by athletes and supplement manufacturers, but also by sports biochemists and other scientists, their anti-catabolic properties certainly show promise. However, experience to date suggests that you will need to experiment with BCAA dosages just as you do with diet in general and other supplements in particular.
Individual needs for optimal performance will vary depending on your glycogen status, training experience, intensity and duration of training activity, and a variety of other factors. They will even change from day to day.
The future will obviously offer us many more answers to questions about nutrition, individual nutrients or biologically active substances and their role in human "optimization". Meanwhile, scientific and practical experience shows that pre-workout BCAA supplementation can be successfully used to achieve maximum muscle hypertrophy.
How and when to take BCAAs
Standard recommendations for when to take BCAAs are the periods immediately before and after a training session. AT пределах получаса до тренировки очень полезно принять пару капсул этих аминокислот. They will insure you, in case you do not have enough glycogen in your muscles and liver, so that you do not have to pay the price by breaking down the valuable amino acids that make up your muscle cells.
Naturally, after training, when the level of amino acids and glucose in the blood reaches very low levels, they must be immediately replenished, because only by restoring the energy potential of the cell, you can count on the fact that it will begin to unfold plastic processes, that is, regeneration and superregeneration of contractile elements.
The most favorable period for such reimbursement is the first half hour after class. Immediately after class, take a couple more BCAA capsules so that the increased rate of metabolic processes that continues by inertia does not “gobble up” valuable amino acids that build muscle cells in order to eliminate the energy hole.
Lee Haney, one of the "long-livers" on the throne of Mr. Olympia, for example, took a mixture of valine, leucine and isoleucine in a ratio of 2:2:1 after hard training, and in absolute terms this was expressed in 5 grams of valine and leucine, and 2.5 grams of isoleucine, and after aerobic training this dosage was reduced by half.
Some experts suggest that the ideal time to take BCAA supplements is immediately after a meal, which helps you keep your insulin levels high, and immediately after every workout, which speeds up the delivery of BCAAs to your hungry muscles when they are in a depleted state. They should, however, be taken with some form of complex carbohydrates at the same time, but not with simple sugars, which are ineffective at restoring muscle glycogen. AT любом случае, вам никогда не следует принимать BCAA на пустой желудок - в этом единодушны практически все исследователи и практики.
There are some more tricks, without knowing which even the most powerful BCAA dosages will not "play" into your favor. Please keep in mind that the main point in the assimilation of any amino acids is elevated blood sugar and insulin. ATне всякого сомнения, инсулин является главным анаболическим гормоном в теле. ATопрос в том, как наилучше скомбинировать высокие уровни инсулина с BCAA?
Above all, ensure that important cofactors are present in your diet and supplementation plan. One of the most important of these cofactors is chromium, and the most desirable form of this trace element is chromium picolinate. Chromium increases the effectiveness of insulin, and because insulin transports amino acids to your muscles, you will get less than ideal results when taking BCAAs while deficient in chromium.
Other important cofactors include zinc, which is an insulin regulator, vitamins B6 and B12, which are important for protein metabolism, and biotin. A significant proportion of these cofactors will come from a good clean diet. Even so, it's also a good idea to take a good multivitamin and multimineral formula as a safety net in case you're not getting enough.
Of course, in order for BCAAs to work effectively, you should focus on their complex supplements, which include all three of these amino acids. They must all be present at the same time in order to maximize their uptake by the muscular system.
How much to accept and from which firms
ATопрос последний, но самый важный и самый трудный. Nobody knows how much to take; none of the scientific experiments, with the results of which we got acquainted, could not only categorically, but even in a recommendatory plan, name either the ratio between the individual BCAAs in their complex, or the daily or single dosages. Each of the champions involved in the advertising of this or that amino acid supplement claims that exactly what he took is the best. It seems to me that this is quite natural. ATедь индивидуальные особенности пищеварения и усвоения настолько специфичны у каждого человека, что одному из вас лучше всего будет помогать аминокислотная формула фирмы Twinlab, тогда как другой будет в восторге от фирмы Weider, а третий будет с пеной у рта доказывать, что нет ничего лучше, чем amino acids from Multipower. The funny thing is that they will all be right, because this or that particular amino acid formula perfectly “fits” into the features of his organism!
Therefore, experiment, friends, the future is yours, and tell us which drugs of which companies seemed to you the most effective, in what dosage, at what time of the day, and so on. The more we are able to collect such materials, the more accurately we will be able to determine the optimal doses and regimens for bodybuilders.