Content
The benefits and harms of BCA are a question of interest not only to professional athletes, but also to fragile women. To understand the properties of sports nutrition, you need to study the composition and scope of BCAAs.
What is BCAA (BCA)
BCA stands for one of the healthiest and most widely available sports supplements. It is actively used by professional bodybuilders and weightlifting amateurs, BCAAs are used in most sports, where the volume of muscle mass is of great importance, since it is responsible for muscle growth. The benefits of BCAAs for girls are also noted - the supplement allows you to quickly burn excess fat.
In fact, BCAAs are a complex of three essential essential amino acids, those that cannot be synthesized in the body on its own. You can get BCA along with regular food, but sometimes the use of the supplement turns out to be more convenient and rational.
BCAA composition and release forms
In sports nutrition stores, a useful supplement can be found in two main forms of release - in powder and capsules. Both options have their own advantages: it is more convenient to take capsules orally, but useful powders have a lower cost.
Regardless of the form, BCA supplements have the same composition and properties. They include three amino acids:
- leucine;
- isoleucine;
- valine.
These three branched chain substances are responsible for building protein compounds in the body. To assess the role of BCA, you need to familiarize yourself with their properties in a little more detail.
Isoleucine
BCA isoleucine acts as an energy source for the body. The presence of isoleucine in the blood is especially important during intense strength training. If too little of it, then the reserves are quickly consumed, at the same time the level of leucine decreases, and muscle tissue begins to decay. Accordingly, the volume of the athlete's muscles decreases, the strength indicators and endurance decrease.
Useful isoleucine should be present in the blood in sufficient quantities and in moments of severe hunger. At this time, there is also an active expenditure of energy - with a lack of BCAAs, the body again begins to receive the necessary substances from muscle tissue.
Leucine
BCA leucine is responsible for the synthesis of protein compounds. Without this substance, most proteins simply cannot form inside the body. Leucine is essential for building muscle mass. Moreover, we are talking not only about the excess volumes in which weightlifters are interested, but also about the most ordinary muscles necessary for every healthy person. With a lack of leucine in the blood, the process of weight loss is triggered, health worsens and there is a lack of energy.
Valine
BCAAvaline is another source of energy for the body, very important in the process of building muscle. In addition, the amount of valine in the blood is directly related to the level of the hormone serotonin, which is responsible for endurance, physical vitality and good mood.The harm from a lack of valine lies in the loss of strength and loss of performance - not only athletes, but also ordinary people need to monitor the BCA level.
How BCA works
Strength training is usually aimed at increasing mass. However, during heavy loads, the reverse process is often triggered.
- In an effort to replenish the loss of energy, the body begins to break down BCAAs, converting them into glucose.
- The level of valine, isoleucine and especially leucine in the blood drops sharply.
- In order to return the balance of substances to normal levels, the body starts the process of breaking down protein, extracting BCA from it.
Thus, training does not lead to the desired result - the volume of muscle tissue either remains unchanged or even decreases.
Additional intake of BCAA for mass gain minimizes the risk of muscle loss. A significant supply of BCAAs provides the body with an accessible source of energy and prevents the breakdown of protein compounds. In order to maintain energy at the proper level, the body does not have to break down protein back into amino acids, the amount of valine, leucine and isoleucine is already enough for a productive workout.
Benefits of BCAAs
Having studied the composition and role of BCA for the body, several useful properties of a sports supplement can be distinguished. BCA complex:
- protects tissue from decay during intense physical exertion;
- prevents physical fiber damage, making exercise safer;
- accelerates the formation of protein compounds necessary for building muscles and thereby contributes to accelerated mass growth;
- allows you to maintain muscle volumes even during a rest period, for example, in the temporary absence of training after an injury;
- accelerates metabolism throughout the body and helps to achieve the optimal ratio of muscle and adipose tissue in the human body - this explains the properties of BCAA for women;
- starts fat burning processes;
- increases the overall endurance of the body, reduces fatigue;
- increases the level of testosterone in the blood and reduces the volume of cortisol, which is especially beneficial for men;
- has a mild anti-inflammatory effect on muscles.
The benefits of BCAAs for men are especially pronounced, but amino acids are also used by women who want to lose weight. Sports supplements allow you to purposefully burn fat without sacrificing mass and maintain an adequate supply of energy in the body.
Dosage and rules for taking BCAAs
In order for the properties of amino acids to be of maximum benefit, you need to follow the BCA instructions for use and adhere to the traditional supplementation schedule.
The daily norm of amino acids for a healthy person is up to 35 g of BCA, subject to a complete balanced diet. As for the time, you need to take BCA several times a day.
- To prevent harm from weight loss, taking healthy supplements should be done immediately before and during your workout. You also need BCAA after training - this will fill the body with energy and prevent the destruction of muscle fibers. A single dose should be approximately 8 g. It is also necessary to use BCA in the morning, and in conditions of particularly intense stress and in the evening, shortly before bedtime.
- On non-workout days, you can limit yourself to the morning intake and consume another serving of amino acids throughout the day to protect muscles from decay. A single dosage is also about 8 g of amino acids.
In general, on days of serious physical activity, it is recommended to take the amino acid complex up to 6 times a day. On weekends, it is enough to take BCA twice a day to maintain the existing results.
How to take BCA capsules
BCA amino acids in capsule form are the most popular because they are the most convenient to take. But capsules also have certain disadvantages. In particular, they are absorbed more slowly by the body.
- In order for the beneficial properties of amino acids to enter the bloodstream faster, it is recommended to drink capsules with plenty of water.
- A single dosage depends on the volume of a valuable substance in 1 capsule - the body should receive about 8 g of amino acids per intake.
- It is necessary to take BCAA capsules in the morning, directly during training and shortly before going to bed.
The total number of BCA per day should be about 35 g.
How to take BCA powder
Amino acids in powder form are absorbed by the body faster, although they are not as convenient to use as capsules. In order to dilute a healthy mixture, you need a spoon and a glass of water. But it is easier to calculate the correct dosage of the powder - the volume of a standard teaspoon is about 5 g, respectively, you need to take 1.5 teaspoons of the powder at a time.
The total volume of BCAAs in powder per day should also be about 35 g. As in the case of capsules, BCAAs are taken during training, after training, in the morning and before bed. Since amino acids in this form of release enter the bloodstream very quickly, the powder can be diluted and drunk literally a couple of minutes before class.
Contraindications and side effects of BCAAs
With close scrutiny of BCAA sports supplements, their benefits become apparent. But the question remains whether the properties of amino acids can be harmful to health.
The benefits and harms of BCAAs, according to doctors, depend on the quality of the supplements and compliance with the rules of use. Most experts in the field of sports nutrition believe that BCA alone cannot do harm. This is logical, since the supplement contains only essential amino acids, one way or another necessary for the functioning of any organism.
However, with careless acquisition or use, BCAAs still have a negative effect.
- Amino acids should not be consumed on an empty stomach. Taking BCA increases appetite, but since no food after amino acids enters the stomach, the production of gastric juice is in vain. At first, this can lead to heartburn, nausea and diarrhea, and if the situation recurs regularly, it can lead to gastritis and stomach ulcers.
- For the same reason, BCAAs are not recommended for chronic pancreatitis, gastritis, ulcers, severe liver and kidney diseases. Useful supplements increase the secretion of internal organs, create a certain extra burden and can provoke exacerbations, which will be harmful.
What foods contain BCA
BCAA amino acids cannot be produced by the body on its own, but they can be obtained not only from sports supplements. The beneficial isoleucine, valine and leucine are found in common foods such as:
- in chicken fillet;
- in salmon;
- in lean beef;
- in chicken eggs;
- in peanuts.
However, taking a sports supplement remains preferable due to the fact that the amounts of amino acids in these products are very small. For example, 150 g of chicken fillet contains only about 6 g of amino acids, in order to get the daily intake of substances, you will have to boil fresh meat several times a day.
For gaining muscle mass or for losing weight, the supply of BCAAs in the blood must be increased.
Which is better: protein or BCAA
Along with BCA supplements, protein blends or protein shakes are popular. Their properties and benefits are believed to be similar to those of BCAAs. Protein is also responsible for mass gain and fat burning processes.
However, BCA and protein cannot be considered equal or interchangeable. There are important differences between them.
- There are more than 20 amino acids in protein mixtures. Thus, more nutrients are supplied to the body along with protein. But at the same time, protein whey is absorbed more slowly - the process takes at least 40 minutes.
- BCA supplements contain only 3 essential amino acids in pure form. Despite the fact that the composition of the supplements is slightly poorer, the effect of BCAA occurs almost instantly - you can drink the product in powder or capsules right during your workout, and this will be beneficial.
If it is necessary to maintain the body's energy directly during physical activity, BCAAs will give the best effect. Protein will be more useful if you need to deliver an extended complex of valuable substances to the body.
How to spot a fake BCAA
The benefits and harms of BCAA amino acids depend on the naturalness of the supplements. Unfortunately, there are a lot of fake BCAs on the sports nutrition market. In order not to stumble upon a fake, first of all, it is necessary to purchase products of proven brands - and read the composition of the complex before purchasing.
However, the quality of BCA can be assessed directly during the first appointment.
- Fake BCA has a bitter taste and should not be consumed as the properties can be harmful and cause poisoning.
- Fake BCAAs in powder form, when diluted in water, form a film on the surface of the liquid, which should not normally be present.
- Small crystals of counterfeit additives dissolve poorly, and sediment remains at the bottom of the glass.
The presence of flavors and other impurities in the composition may indicate the unnaturalness of additives. Most often, with their help, the manufacturer tries to hide the low-quality properties of the product.
Conclusion
The benefits and harms of BCA are a matter of the quality of sports supplements and their correct use. The real BCAA amino acids will not harm the body, but will increase strength and endurance, and also contribute to weight loss.
