BCAAs (branch chain amino acids) are a group of amino acids that are considered essential for the growth, repair and maintenance of muscle mass. BCAAs are made up of three amino acids: leucine, isoleucine, and valine. They are called “branched” because of their chemical structure, which includes side branches.
- Leucine. Leucine is a key amino acid for promoting protein synthesis and muscle growth. It also plays an important role in regulating blood sugar levels and providing energy to the muscles.
- Isoleucine. Isoleucine also promotes protein synthesis and muscle growth. It helps maintain blood glucose levels, providing energy to muscles during physical activity.
- Valine. Valine plays a role in providing energy to the muscles, especially during intense training. It also helps in regulating the nitrogen balance in the body.
BCAAs are “essential” amino acids, meaning the body cannot synthesize them on its own and must obtain them from food or supplements.
How to use bcaa
Before training. Let’s explain how the use of BCAAs before training can increase endurance, reduce muscle breakdown and prepare the body for physical exertion.
During training. Let’s talk about the possibility of using BCAAs during training to maintain energy, prevent fatigue and improve results.
After training. Let’s discuss the importance of taking BCAAs post-workout to promote recovery, speed up protein synthesis, and reduce muscle soreness.
Side effects of BCAA
Myths about side effects:
Weight gain. Let’s explain why the idea that BCAAs can lead to weight gain is not true. BCAA on its own is a source of extra calories.
Liver and kidney damage. Let’s analyze the myth about possible damage to the liver and kidneys from BCAAs and reveal how studies confirm their safety when used in moderation.
Health threat. Let’s consider the popular opinion that BCAAs can lead to metabolic disorders or have a negative effect on the cardiovascular system and contrast them with the facts of scientific research.
Real side effects:
Intestinal sensitivity. Let’s discuss how high doses of BCAAs can sometimes cause some gut sensitivity in some people and how this can be prevented.
Interaction with medications. Let’s talk about the possibility of interaction between BCAA and some medications, which can potentially affect their effectiveness.
Conclusion
It is important to remember that the effects of BCAAs may vary depending on the needs of the body, the level of physical activity and diet. Before starting to take additional amino acids, it is recommended to consult a doctor or nutritionist.