BCAA for whom, when and why?

1. BCAA what's that?

2. How does BCAA work?

3. When and how to take BCAAs?

4. Powder versus food

5. Summary

1. BCAA what's that?

BCAAs are three different types of leucine, isoleucine and valine in proportion: two parts of leuchine, and one isolecine and one valine. It has a very wide application. Supplements should be used by athletes in physical, strength and endurance sports. BCAAs should be applied before training in order to improve energy performance, improving performance after other energy supplies have been exhausted. Leucine is an amino acid that must be supplied from the outside, as our body is not in a position to produce any more.

2. How does BCAA work?

Branched-chain amino acids are successfully used in all sports because of their anabolic effects in muscle protein synthesis, as well as preventing their breakdown during increased physical activity. A high level of amino acid in the bloodstream is unambiguous to the body's state of muscle and liver glycogen depletion and advanced muscle catabolism.

3. When and how to take BCAAs?

Taking into account the above facts, it is most reasonable to take BCAA per 1 g of preparation. Ideally it will be taken after strength training, but before aerobic training. BCAA should be taken from 7 to 20 g, therefore assuming that 10 g of BCAA during the day is the optimal amount for action in the body. It is also worth remembering that in most popular products, about 0.8 g of pure amino acids are taken before and during training. However, consuming extra portions of BCAAs is of great importance during the period of fat reduction, when calorie intake is low, and the risk of catalytic events occurring after exercise is very high.

4. Powder versus food

Among the three branched-chain amino acids, leucine appears to be the most important because BCAA studies show a very positive effect on this supplement. However, if the studies and results apply not only to the BCAA supplement itself, but also to foods that also contain BCAA, then it's easy to forget that consuming BCAA before and after resistance training reduces both markers of muscle damage and delayed muscle soreness (DOMS). BCAA research shows a very good effect on BCAA because it is both a trigger for protein synthesis and a substrate for newly synthesized proteins.

5. Summary

The benefits of using BCAA's are enormous -- not only during muscle building, but also during weight loss -- the use of this supplement is not limited to gyms, but to many other strength and endurance sports -- when your body is undergoing a lot of weight training, it needs proper regeneration, then it's worth investing in BCAA -- but when you're training as an amateur, you don't need it, because food will provide you with everything you need.