Warum Sie BCAA-Aminosäuren verwenden sollten
Tomasz Jankowski
2026-03-18
4 Min. Lesezeit
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BCAAs, oder verzweigtkettige Aminosäuren, beziehen sich auf Leucin, Isoleucin und Valin. Diese sind für den Körper unerlässlich, da er sie nicht selbst herstellen kann. Warum sollten Sie diese verwenden, wenn Sie sich mit Bodybuilding beschäftigen?
Complex of Branched-Chain Amino Acids
The general outcomes of utilization encompass: providing necessary amino acids for effective muscle development; acquiring additional energy, enabling increased intensity and duration of training; the effect of burning fat tissue, provided a suitable diet is maintained; protection of muscles against deterioration; maintaining an elevated testosterone level post-training.
Supplementary power source agents
BCAAs, unlike most amino acids, are metabolized not in the liver but in muscle tissue, which enables their use during long-term workouts as a source of supplementary energy and protection for muscles against breakdown. The application of BCAA during training increases the level of alanine in the blood, which is then transformed into glucose in the liver and transported back to the muscular tissue where it serves as an energy source. Additionally, BCAA accelerates the recovery process after training. With more energy, one can exercise for longer and more intensely, and a faster recovery period enables more frequent training. The result is a greater increase in muscle mass. Numerous studies confirm that BCAA stimulates fat breakdown when glycogen reserves are depleted during training.
Influence of BCAA supplementation on hormonal levels in the body
Anabolic hormones responsible for muscle growth include testosterone, insulin and growth hormone. Research has shown that BCAA supplementation may affect the levels of these hormones in the body. Testosterone is the most well-known anabolic hormone. During intense training, its levels naturally rise and then gradually decrease. Studies have been conducted in which one group took BCAA before training and the other did not. In the BCAA group, testosterone levels did not fall within a few hours of the end of training, while in the second group, testosterone levels dropped sharply immediately after training. Moreover, BCAA affects the levels of cortisol, a catabolic hormone. As the level of testosterone increases, the level of cortisol decreases, resulting in greater muscle growth and protection against breakdown. Leucine, which is a part of BCAA, can increase sensitivity to insulin. Insulin sensitivity is a measure of how effectively this hormone works in the body. If it is at the right level, fat tissue breaks down faster, muscles grow better and there is no risk of developing diabetes.
The process of fat incineration
BCAA can accelerate the process of fat incineration, provided that the consumed calorie amount is less than the expended one. This is due to BCAA's property of increasing the body's insulin sensitivity. During weight loss, aside from fat reduction, there can also be a loss of muscle mass. Consuming BCAA not only aids in muscle building but also protects them from breakdown during a low-calorie diet.
Body's Need
The body's requirement for BCAA amino acids is dependent on body weight (the greater the muscle mass, the greater the requirement), but also on the degree to which these requirements are met by diet. If you're not a professional bodybuilder, if you adhere to a balanced diet, consistently consume meals, and meet your body's protein needs, additional BCAA supplementation is likely unnecessary. The benefits of BCAA will be most felt by professional bodybuilders, but also by individuals who struggle to maintain their diet, yet aspire for consistent muscle growth.
When and how should one take BCAA during strength training?
During strength training, BCAA should be taken up to four times a day. The most important time to take it is after the workout. Leucine, a component of BCAA, is responsible for initiating protein synthesis, leading to muscle tissue growth. As mentioned above, BCAA has the ability to inhibit the production of cortisol. There are two forms of BCAA available - in capsules and as a powder. BCAA in powder form is considered to be more effective, but it has an unpleasant taste, which is often masked by adding it to yogurt or kefir. Capsules with BCAA also have their advantages and disadvantages - they do not require tolerance to an unpleasant taste, but they have a shell that prolongs the absorption time. Regarding dosage, it is usually recommended to take 1 g of BCAA per kg of body weight.
