BCAA1 is a [powder] blend2 of three essential amino acids: leucine, isoleucine and valine. These three essential amino acids have a branched structure and are the main building blocks of skeletal muscle. A feature of branched-chain amino acids is that during BCAA amino acids – leucine, isoleucine, valine, they can be used by the body as an energy source. Since during training with lifting free weights (“weights”), the energy supply of contracting muscles occurs in conditions of oxygen deficiency (anaerobic glycolysis), when glycogen stores are depleted, branched-chain amino acids (and not fats, as some believe) begin to be used as an energy source.. That is, during intense muscular work, [partial] amino acid destruction of muscles occurs. Since for most trainees even a slight increase in muscle volume is given with great difficulty, it is worth making every effort to minimize “muscle loss.” The main purpose of BCAAs taken is to preserve muscle mass (anti-catabolic effect). After all the glycogen is used up, amino acids “BCAA” are used as an energy source, which “float” freely in the blood (amino acid pool3). The amount of BCAAs in the blood is not that great and not enough to cover the energy needs of an athlete whose training duration exceeds half an hour.
When the amino acid pool is depleted, it begins to replenish amino acids from muscle tissue. In order for BCAAs not to be taken from the muscles, it is worth ensuring that the blood amino acid pool is replenished with BCAAs taken [by mouth].
Protein concentrates also contain BCAAs in their composition – for example, in whey protein concentrate, about 10% of amino acids are in the form of peptides or in a free state. However, they cannot meet the sharply increased need for amino acids in a timely manner.
In addition to the fact that leucine, isoleucine and valine prevent muscle breakdown during [and after] training, taking them can be useful in a number of other cases:
* for building muscle mass (as a source for the synthesis of muscle proteins);
* as a source of synthesis of other amino acids – glutamine and alanine (the need for which is significantly increases with high-intensity physical activity);
* as a stimulant of substances (insulin and fofatodil-inositol-3-kinase) necessary to increase the processes of protein synthesis (anabolic effect);
* to stimulate the production of leptin, a hormone (produced by fat cells) that regulates energy metabolism and suppresses appetite;
*for “burning” subcutaneous fat;
*to increase strength and endurance.
However, of the listed reasons for taking BCAAs, only “burning” fat may be appropriate (during “drying”, for example). For other purposes, it is not advisable to take BCAAs. First of all, it is not economically feasible, because it is [at times] cheaper to take protein concentrates. The method of using something should logically follow from the goals that are pursued by the application. So, painkillers should be taken exactly when some part of the body hurts. BCAAs are no exception to this principle. Long-chain amino acids are intensively consumed during high-intensity physical activity. Therefore, it is necessary to take them precisely in connection with these loads.
The most common way to consume BCAAs is to take them immediately before and immediately after a workout. However, some professional athletes advise taking another serving right during training. Is it possible to take amino acids at other times (for example, in the morning)?
In order to remember to take BCAAs, you should develop the habit of carrying them with you to training (as well as drinking liquid). And after changing clothes or after warming up, use the first dose, and immediately after training (before changing clothes) – the last one. If the amino acids in capsules are clear how to take them, then with powdered BCAAs it is not so simple. Most often, it is recommended to dissolve the powder in a liquid (protein shake, carbohydrate drink). However, due to the fact that BCAAs are very bitter, they ruin the taste of the whole drink. The “Benefit Molecule” recommends using BCAA powders with a teaspoon (or measuring) and drinking liquid: after taking the powder into your mouth, then take the liquid, and mix both ingredients in the same way as you rinse your mouth after brushing your teeth (only, look, do not inadvertently spit the resulting liquid). This way of using “BCAA” contributes to the fact that bitterness a shorter period of time is felt, despite the fact that the taste of the drink can also be enjoyed.
How much to take BCAA
With regard to a single dose of BCAAs, opinions differ here as well. Most recommendations are in the 4-12g range. However, people with different body weights (70 vs 90kg), different workout durations (40 min vs 1.5 hours) and doing different exercises (squats vs bicep curls) have different amino acid requirements. Therefore, the average recommended single dose of 5 g will satisfy a 70-80 kg athlete with the duration of the main part of the training (without warm-up and cool-down) no more than 30 minutes. So, if your weight is no more than 80 kg and the duration of high-intensity exercise is no more than half an hour, take 5g of BCAAs immediately before and immediately after training. If your workout is longer, take another 5g serving of BCAAs during your workout. If your weight is more than 80 kg, then take an additional 1 g of amino acids for every 2-3 kg of weight (we are talking about a single dose). So, a serving of BCAA for a 100kg athlete should be 12-15g.
Powder or capsules?
Understanding why you need to take BCAAs puts all the points in the question Duodenum “in what form is it better to take BCAAs.” Since branched-chain amino acids need to be taken in connection with physical activity, it means that time is precious and it is necessary to replenish the depot of these amino acids in the blood as soon as possible. Therefore, from the moment of admission to the moment BCAA enters the blood, the time should be as short as possible. And now imagine a gelatin capsule, which in the duodenum will be dissolved by proteolytic enzymes of the pancreas for more than a dozen minutes. In this case, the point in using BCAA simply disappears (you can just as well drink a teaspoon of KSB). Taking the same amino acids in powder, some of them are absorbed in the stomach after a few minutes. That is why powdered amino acids are more effective than encapsulated ones.
Pure BCAAs or supplements?
Preference should be given to pure BCAAs, i.e. holding only leucine, isoleucine, valine. You should not overpay for additional ingredients: amino acids, vitamins, and, especially, dyes and flavors. They do not change the intended purpose of BCAA in any way (they do not enhance the effect). Their benefits are either minimal or is absent altogether.
It’s interesting and important
BCAAs make up one third of all muscle protein amino acids. Amino acids leucine, isoleucine, valine Therefore, they can rightfully be considered the main structural element of muscle tissue.
When a leucine molecule is oxidized, the number of ATP molecules is formed more than when a glucose molecule is oxidized. Given that the synthesis of ATP from leucine occurs independently of the synthesis of ATP from glucose, the intake of BCAAs contributes to a more efficient energy supply to the muscles during their intense work.
The use of BCAAs has a solid scientific evidence base (comparable to protein concentrates and creatine). BCAA amino acids are one of the few sports supplements that are experimentally proven to be effective, and do not come from sports nutrition manufacturers and do not have scientific research certification.
Supplementation with BCAAs before and after exercise reduces muscle breakdown and enhances muscle protein synthesis.