Currently, with BCAA amino acids, so many people criticize their action. However, when looking through professional literature, one can notice some facts that indicate that their influence on the human body undoubtedly exists and is necessary for many biochemical reactions beneficial to our musculature.
BCAA amino acids are obtained from such food sources as: dairy products, legumes or meat. It does not matter much from which source we get BCAA from, because in the dietary supplement we still have an available free form of an amino acid not connected by a peptide bond. Therefore, all sources will be connected by one single denominator of a single amino acid briquette. The BCAA consists of three amino acids: leucine, isoleucine and valine, which show a number of activities in our body, varying depending on the dose, or the use of amino acids individually.
It should also be noted that these are amino acids that our bodies are unable to produce themselves, so it’s on our side to deliver them to our body. Usually, a large part of branched chain amino acids are delivered with food, however, many people decide to additionally supplement in the form of a product used around training. BCAA in the form of a supplement is a product based on free amino acids, so its use does not require digestion, and is absorbed directly in the duodenum. That is why it’s recommended to use it around the workout period in order not to burden the digestive system and at the same time quickly increase the amount of amino acids in the blood.
The use of amino acids of this type not only has the benefits of their rapid absorption. Below we present the 9 most important reasons that show the validity of supplementation with this compound.
- Increased muscular capacity and less fatigue
The use of BCAA supplementation affects the functions of the nervous system, which allows for a longer workout. This means that branched chain amino acids delay the feeling of fatigue, thanks to which we are able to work more efficiently and longer. In the study with runners, BCAA supplementation was used during a 30-kilometer run, after which the subjects assessed the level of fatigue. In the BCAA group, it was much smaller than for people who didn’t use supplements.
- Supports protein synthesis
Here, we owe everything mainly to leucine, which has an activity supporting the activation of metabolic pathways responsible for the creation of new proteins. Leucine activates mTOR synthesis processes, which give a signal that it’s necessary to build new proteins (writing in a simplified way). What’s more, its supply prevents degradation of proteins, allowing them to stay longer.
- It supports the immune system
It turns out that BCAA is also a support for the protection of the immune system mainly in the direction of cancer prevention. Japanese researchers have found that increased concentrations of branched chain amino acids can stop the multiplication of cancer cells in the liver. Not only BCAA has a prophylactic effect, but also allows a more effective treatment process in the event of a person suffering from a disease.
- Work more efficiently in hot weather
An interesting issue is the action of BCAA to support performance during hot weather. Well, the aforementioned action supporting the nervous system, which was also associated with less fatigue, also shows action during a significant warmth in the air. Athletes who train outside using BCAA have described hot weather as less annoying for muscle performance. Could the cold BCAA Drink be the best weapon in the fight against heat?
- Maintain a high level of testosterone
The use of an appropriate amount of BCAA in the diet allows you to balance the testosterone-cortisol ratio. This means that proper nutrition containing the optimal amount of proteins in the diet will help us maintain hormonal balance, which will contribute to the promotion of a higher level of testosterone in the body.
- Promote fat reductions
Quite often, we hear opinions that BCAA burns fat. There is nothing extraordinary about it, but we should not treat amino acids in the context of a fat burner, and more of a supplement that will support the whole machine associated with the breakdown of lipids. However, as it turned out, athletes who have a caloric surplus go on a diet with a negative calorie balance using BCAA lose more fat than those who only use a negative balance without supplementation.
- Prevention of aging
Researchers directly linked the maintenance of a positive nitrogen balance to the process of aging cells. This means that the process decreases, the more the organism begins to intensify the aging process, and the maintenance of nitrogen activity is more difficult. It’s then necessary to increase protein consumption in order to keep the nitrogen balance positive. What’s more, the researchers investigated the problem of increased BCAA consumption by mice and it turned out that those rodents that consumed BCAA lived 12% longer than the control group.
BCAA is mainly promoted as an aid in the protection of muscle tissue against catabolism. This property comes from the fact that they serve as an energy element providing carbon chains during muscle “energy crises”. This means that during a negative caloric balance, where it’s much easier to provoke the uptake of amino acids from muscle proteins, BCAA is to maintain the amount of circulating energy at a level that will block this type of mechanism. This means that by consuming BCAA before exercise, it will be used for the needs of our metabolism during exercise.
- Reduced muscle pain
One of the properties that we can “feel” on our own skin is less muscular pain. Typically, after intense physical effort, after the period of 24-72 hours muscle pain occurs. Sometimes the pains are so strong that it’s hard for us to sit or raise our hand. The use of amino acids in the branched form effectively reduces the negative feelings of this type. If you are struggling with muscle pains, use the BCAA supplement for training, and you should feel a significant improvement in the rate of regeneration as well as decreasing the muscle pain itself.
How to dose BCAA?
Looking at what we can read in publications, BCAA dosage should be used mainly on days of strength training. Now, what would be desirable is the period before or during strength training. BCAA after workout is an unnecessary procedure, unless we don’t eat anything until 2-3 hours afterwards. An additional portion in this period will allow us to protect the body. The dosage should be about 20-30g of pure amino acids to get the most benefit from supplementation.