BCAA Health Powder Benefits, Uses, Safety Information, Dosage 2021
The branched amino acids are Leucine, Isoleucine, and Valine, although we all know them as BCAAs, which is the acronym in English for Branched-Chain Amino Acids. Its beneficial role in endurance or long-term sports such as triathlon, trails and ultra trails, running, etc. is beginning to be known and understood.
How to take amino acids BCAA’s
BCAA’s are essential branched-chain amino acids. Our body does not have the ability to produce these types of amino acids, so it must get them from external sources such as food or food supplements. BCAA’s are specifically composed of three types of amino acids: Leucine, Valine, and Isoleucine.
Amino acids are responsible for building proteins, which in turn participate in a large number of functions in our body, such as the construction of tissues or the distribution of vitamins and minerals throughout the body.
BCAA Health Powder Benefits, Uses, Safety Information, Dosage 2021
In this article, we will present to you what each of the three amino acids that make up BCAAs are for, how to take them, and the best nutritional supplements on the market.
This essential amino acid is mainly involved in the processes of muscle growth, glycemic control and favors the absorption of nutrients by the muscle. Leucine can be found naturally in foods such as red meat, fish, cheeses, yogurt, and eggs. If you follow a vegan diet, you can find this amino acid in rice and whole grains, legumes, corn, potatoes, soybeans, and nuts.
BCAA’s are part of the 20 amino acids that cells use to synthesize proteins. In this case, Valine helps our body to build muscle tissue and repair it. It also helps us protect our nervous system and maintain mental health. You can find this amino acid in foods such as meat, poultry, fish, and dairy; or in bananas, legumes, sesame seeds, and red fruits.
This amino acid is very similar to Leucine, however, it has some properties that differentiate it. In this particular case, in addition to promoting the construction and recovery of muscle mass, it contributes to the formation of hemoglobin. We can find it in chicken, turkey, and eggs; and in seaweed, nuts, legumes, and soybeans.
Benefits of taking BCAA’s
- Help in building muscle mass
- Accelerate the protein synthesis process
- Increase endurance
- They improve the immune system
- Help increase energy levels
- Reduce muscle damage and improve the post-workout recovery process
How to take BCAA’s
As we saw previously, amino acids are the structures that build proteins, and in turn, they help in the process of recovery and development of muscle mass, among many other things. If you are an athlete or high-performance athlete, taking amino acids will help increase your strength and muscular endurance, and rebuild muscles more efficiently after the training session.
Before starting to take BCAA’s supplements, we must know what are the amounts of proteins that we are consuming and what really needs our body to present. For example, if you are already complying with the recommended protein dose (2g of protein per kg of body mass) it is likely that you do not need an extra supplement. However, we know that it is not always easy to consume the amounts of protein we need due to our pace of life and the time that this requires.
There are many types of BCAA supplements, and you can find them from powders to pills. You can take your supplement up to three times a day, depending on the dosage of each serving and your nutritional needs. You can also mix them with other supplements, but the really important thing is that you don’t use them without consulting a doctor or specialist.
Best BCAA’s Supplements
We share with you the best-selling BCAA’s supplements in Chile this 2020, and the characteristics of each one
Beneficios de tomar BCAA’s
- Ayudan en la construcción de masa muscular.
- Aceleran el proceso de síntesis de proteínas.
- Aumentan la resistencia.
- Mejoran el sistema inmunológico.
- Ayudan a aumentar los niveles de energía.
- Reducen el daño muscular y mejoran el proceso de recuperación post-entreno.
According to the European Food Safety Agency (EFSA), BCAAs are directly related to:
- The growth or maintenance of muscle mass
- Slows the decline in muscle power in altitude sports
- Accelerates muscle recovery after exercise
- Reduction of stress or fatigue that the athlete perceives during exercise
- Keeps the immune system in good condition.
Currently, the scientific community establishes as benefits of BCAAs:
1.-Increased physical capacity in long-term sports
The increase in oxidation provided by the intake of branched-chain amino acids (or BCAAs) decreases the production of lactate during endurance sports. This means that the athlete’s body suffers less stress and less ability to make the continuous physical effort, so they can maintain a constant rhythm for longer.
2.-They produce energy (oxidation)
We are used to thinking of carbohydrates and fats as the main energy sources. However, there are more and more studies that show that skeletal muscle oxidizes between 1% and 5% of the total energy coming from amino acids, mainly from BCAAs.
This indicates that one way to maintain exercise capacity, along with the rest of the benefits of BCAAs, is the supplementation of branched-chain amino acids during sports practice.
3.-Reduce muscle damage caused by continued exercise
The eccentric contraction of the muscle for hours causes micro-tears in the muscle fibers, so that in long-term sports muscle pain, cramps, cramps, and, ultimately, proteolysis (protein destruction) can develop. Everything together inexorably determines the performance of the athlete throughout the sport.
Research conducted in endurance athletes indicates that BCAA supplementation can reduce muscle damage and suppress proteolysis.
4.-BCAAs reduce central fatigue
Physical fatigue that originates in the central nervous system is called central fatigue. In endurance athletes, elevated levels of serotonin and tryptophan have been shown to cause central fatigue, resulting in widespread tiredness and decreased physical performance.
BCAA supplementation increases the release of neurotransmitters, counteracting the negative effects of serotonin and tryptophan, allowing the athlete to maintain their physical performance for longer.
5.- Branched chain amino acids help muscle recovery
BCAAs have anabolic effects on skeletal muscle during the muscle recovery period after long-term sports. It is commonly accepted that Leucine is the branched amino acid responsible for increasing protein synthesis after exercise, which would promote the repair of muscle fibers and prevent the destruction of proteins (catabolism).
BCAA supplementation has been shown to have a very positive impact on muscle recovery and preventing protein breakdown (or catabolism).
When should you drink BCAA?
When Should I Take BCAA Supplements? It’s best to take BCAA supplements before a workout, up to 15 minutes pre-workout or taken during your workout to prevent further fatigue.
Do BCAAs really work?
A 2018 study found that BCAA supplementation may decrease muscle soreness after exercise, but, when consumed alongside a diet of adequate protein, the results are “likely negligible”. In a 2011 study, participants reported reduced perceived exertion but they didn’t actually improve their aerobic performance.
Should I take BCAA every day?
Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short-term) intake. Aim for 2-3 g leucine between meals, before, during, or after workouts to maximize muscle protein synthesis.
Why is BCAA bad for you?
BCAAs may interfere with blood glucose levels during and after surgery. You may also be at increased risk if you have chronic alcoholism or branched-chain ketoaciduria. Also, avoid using BCAAs if you are pregnant or breastfeeding.
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