BCAA branched amino acids and glutamine are undoubtedly key amino acids in the diet of every gym lover. Each of them is important in its own way, however, both one works anti-catabolic, accelerates regeneration and contributes to the construction of new muscle tissue. The combination of BCAA amino acids and glutamine in supplementation can bring amazing results!
BCAA branched amino acids
BCAA branched amino acids are exogenous amino acids, i.e. those that the body itself is unable to produce. Therefore, it is necessary to provide them from the outside with food. The BCAAs include leucine, isoleucine and valine. They constitute 1/3 of the pool of amino acids in muscles. Their operation is very versatile, which in several ways affect the improvement of athletic performance.
The advantages of using BCAA
– anti-catabolic work, protecting muscles against breakdown during long-term training sessions or “starvation” (eg at night or during the reduction period). During physical exertion, in the absence of glycogen, the muscles are broken down into amino acids, and they are converted into energy in the process of gluconeogenesis. BCAA supplementation protects against this process.
– act energetically raising the threshold of fatigue, which allows us to train longer and more intensively. This effect is particularly noticeable when used for a long time.
– accelerate muscle recovery after exercise. Especially the amino acid leucine has an anabolic effect, triggering the synthesis of proteins.
Glutamine is also an amino acid that makes up the muscles (60% of the total pot). In contrast to branched chain amino acids, BCAA is an endogenous amino acid (that is, our body can produce it and we do not have to supply it from outside). However, with strenuous physical activity, the demand for this amino acid increases rapidly and it is worth taking care of its supplementation. Otherwise, the body will start taking glutamine from our skeletal muscles, breaking them down into individual structures (amino acids), leading to catabolism. And that certainly would be avoided by everyone at the gym.
The advantages of using glutamine
– performs anti-catabolic function, protecting our muscles against breakdown during intensive training,
– participates in the metabolism of nitrogen, and the positive nitrogen balance (ie storage of larger quantities in relation to excretion) affects the anabolic processes,
– high concentration of glutamine affects the restoration of muscle glycogen, which after physical exercise is crucial for starting regeneration processes.
BCAA branched amino acids and glutamine – the perfect pair
Looking at the effects of both supplements, we can observe several similarities
– both work anti-catabolic, protecting the muscles against breakdown
– accelerate muscle recovery
– they work anabolically
However, these activities occur on various levels and in a slightly different way. Therefore, it would be best to combine both of these supplements using the full spectrum of their effects.
BCAA and glutamine act synergistically to complement each other, making their combination the perfect solution.
BCAA amino acids and glutamine – dosage
It is best to use each supplement according to the manufacturer’s instructions on the packaging. However, based on many scientific studies, you can draw some conclusions by optimizing the operation of these supplements.
The optimal dosage of Branched Chain Amino Acids (BCAAs) is that they are administered as a 1g / 10kg body weight, both before and after each physical activity to accelerate protein synthesis. So, for example, an 80-kg man should take 8g BCAA in a serving.
Take care before higher doses of BCAA, especially using them for anti-catabolic purposes eg before cardio training (aimed at fat burning). Too high a portion can turn them into energy and instead of burning body fat, the body will draw energy from BCAA.
Glutamine is best taken in slightly larger portions – about 10-15g, depending on the load the body is subjected to. It is especially important to use it after strength training and at night. According to many scientific studies, glutamine used before bedtime contributes to a greater burst of growth hormone, affecting the better regeneration of the whole body.