Verzweigte BCAA-Aminosäuren - wie nimmt man die empfohlenen Dosierungen ein?
Katarzyna Mazur
2026-03-25
2 Min. Lesezeit
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Verzweigte BCAA-Aminosäuren sind ein unverzichtbarer Bestandteil vieler Produkte mit hohem Proteingehalt, die eine entscheidende Rolle im menschlichen Körper spielen. Die Verwendung von BCAA-Supplementen wird insbesondere Personen empfohlen, die regelmäßig ihr System durch intensive Krafttrainings belasten. Aber was sind BCAA überhaupt und welche Dosierungen werden empfohlen, um die gewünschten Ergebnisse zu erzielen?
Tri-source branched-chain amino acids
These are tri-source branched-chain amino acids that are present in various food items. They can be found in high-protein animal products (e.g. beef, dairy products) and plant products (e.g. flaxseeds, almonds, sesame). A large amount of BCAAs is also present in proteins. The human body lacks the ability to produce these compounds on its own, hence they must be supplied from the outside through adequately balanced meals and appropriate selection of dietary supplements. The significance of proper dosage of this supplement is also emphasized.
What functions does it fulfill in the body?
As BCAA does not require digestion in the liver, it quickly enters the bloodstream and is transported directly to muscle cells. BCAA has a beneficial effect on muscle anabolism while inhibiting catabolism. Furthermore, proper dosing of branched-chain BCAA amino acids increases the secretion of anabolic hormones such as growth hormone and insulin. Regular intake of BCAA by individuals who engage in strength training aids in building muscle structures and burning fat. BCAA also has a positive impact on the regeneration of muscles and the nervous system, enabling more intense workouts. The optimal BCAA amount for the human body is 10g per day.
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