BCAA is a molecular chain consisting of three amino acids – leucine, isoleucine, valine, which are the main material for building new muscles. These three amino acids are involved in the synthesis of new structures, muscles and tissues of the body, and also inhibit the process of protein breakdown. The main question to think about is how to take BCAAs to get the maximum effect. After all, BCAAs are not synthesized in our body, so it is extremely important to get it from food.

People, on days of serious physical activity, need an increased dose of these amino acids, as well as protein and creatine, since they are the main fuel and building block for muscle mass. Therefore, BCAAs are often used in sports nutrition in the form of supplements to the main food when the amount of exercise increases. Athletes bodybuilders especially need additional intake of these amino acids, since the presence of large muscle mass is extremely important for them. The high effectiveness of BCAAs in sports nutrition is not at all exaggerated and has long been scientifically evidence-based, confirmed by research by scientists from different countries. These drugs are absolutely harmless and can be drunk from any conscious age. Also, BCAAs are advised to drink on training days and for weight loss.

BCAAs in food

BCAA is found in a fairly large amount in foods of animal origin, such as chicken fillet, beef steak or minced meat, from 6.2 to 6.6 grams of this substance per 100 grams of these products. A sufficient amount of BCAA is also present in fish, for example, tilapia fillet contains 5.9 g. of this substance, the same amount contains wild salmon fillets. From plant foods, nuts are a rich source of BCAAs. In 100 gr. peanuts contain 6.8 grams of BCAAs, which is the highest among other foods of plant and even animal origin. But do not forget that nuts are a very high-calorie and difficult to digest product, so replenishing BCAAs by eating a large amount of nuts is not worth it, especially if you set out to lose weight. These foods are also rich sources of protein.

No matter how fully the athlete tries to eat with increased sports, he is still not able to cover the daily requirement of BCAA. There is another way – on days of physical activity, take sports nutrition that contains this complex of amino acids, as well as vitamins, minerals and protein and creatine necessary for an athlete. BCAAs are available in different forms of release – in powder, in tablets and capsules. This is done for the convenience of taking the drug and for the correct selection of the required dosage. With intense exercise or in preparation for a competition, you need an additional source of it, which can be replenished by taking BCAAs in capsules or tablets that you need to drink several times a day. When buying sports nutrition, be sure to pay attention to its composition. The most effective sports nutrition contains BCAA, creatine, protein and vitamin complex.

Taking BCAAs to Increase Muscle Mass

One of the components of the amino acid in the BCAA chain – leucine, is very involved in the process of building muscles, and the other two help her in this. How does this happen? When taking BCAAs, the body reacts as follows: isoleucine and valine serve as a source of energy for muscles, and this, in turn, contributes to their active growth. Scientists have proved the following fact.

On days of intense physical activity, BCAA amino acids become the main supplier of glucose, i.e. energy, which means that protein breakdown and a quick set of muscle mass will be provided. On such days, you can increase the amount of dietary supplements taken, and for an additional source of energy, you can also use creatine along with BCAAs.
Do not forget also about a sufficient amount of protein, which should be in the diet of every athlete. Its deficiency can be easily compensated for by taking protein in powder or in another form. Many novice athletes are interested in when to take BCAAs for the greatest effect.

There are several ways to take them. If you want to increase muscle mass, then the best way to consume BCAAs in powder or capsules is after training, during rest, along with protein and keratin, since this is when all the nutrients are absorbed. If you want to increase the load, then it is better to take creatine before training or during her. Taking the drug before training during rest, you only provide the body with the necessary energy and reduce muscle breakdown during exercise. The latter method is suitable for those who do not strive for active muscle growth.

BCAA for weight loss. How much and when to use

In addition to the growth of muscle mass, BCAA is directly involved in the burning of adipose tissue. Training with these essential acids will be another way to lose weight, and will not go unnoticed by you and those around you.
What effect to expect from taking BCAAs and how to take it?
For weight loss, it is best to take the drug between meals (but not on an empty stomach!) Taking BCAAs in this way can reduce appetite and suppress catabolism.
Tips to help you avoid common mistakes when taking BCAAs for weight loss:
• do not take on an empty stomach;
• it is not recommended to take the drug more than 3 times a day;
• you should not take the drug more than it should be (Normally, on days of intense training, 0.37 grams of the drug in powder is required per 1 kg of body weight);
• do not take amino acids after its expiration date. This rule also applies to other supplements such as: creatine and protein.
Remember, with the correct use of drugs containing amino acids, creatine, protein, etc., you can achieve significant success in building a beautiful body.