BCAA (BCA) - sports nutrition: reviews, photos. How to use?

How to check the quality of BCAAs

In the conditions of fierce competition in the sports nutrition market, many manufacturers or distributors deliberately underestimate the quality of products in order to reduce production costs and increase profits.

The ideal option is to choose a product from a well-established foreign brand. Even if it costs 10-15% more than its domestic counterpart, you will know that you spent your money on an honest product, unless you run into a fake. Unfortunately, the quality of many domestic manufacturers is poor. They use low-quality raw materials, the products contain foreign impurities, and the composition and energy value do not correspond to those stated on the packaging.

High-quality BCAAs should have the following characteristics:

• slightly bitter aftertaste;
• when dissolved, a small white sediment remains at the bottom of the shaker;
• the consistency of BCAAs is a crushed powder, something between flour and powdered sugar;

Also pay attention to the label and the seal of the jar. If you see that the label is stuck crookedly or not completely, or you notice that the seal of the jar is broken, do not buy this product

There is a 99% chance that you are holding a low quality fake in your hands. The label must also contain a mark indicating compliance with the GMP quality standard.

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How to drink and who needs it?

The main difference between BCAA amino acids is their ability to be metabolized only in muscle tissue. They are indispensable for humans, that is, the body is not able to synthesize BCAA on its own. For athletes, these components are integral.

The amino acid complex not only allows you to build muscle mass, but also provides additional positive effects:

• with a sufficient amount of BCAA, immunity increases;
• increases endurance;
• provides an increase in strength due to the release of more energy;
• accelerates the recovery of muscles and the entire body after grueling workouts.

The use of sports nutrition is recommended for all people whose activities involve intense physical labor.

For weight gain

It cannot be noted that all sports nutrition is effective, since this depends on the balance of the composition, the quality of the raw materials and the method of preparation. It is better to give preference to products from world brands.

BCAA is recommended to be consumed in the morning, during training and after completion of training.

A universal recipe for making energy drinks:

1. Add 1-2 scoops of amino acids to the shaker.
2. Add 2 tsp. Sahara.
3. Pour the mixture with water and shake until the sediment is removed.

Existing myths that the use of amino acids can harm potency have no basis

Through this recipe, the body receives a sufficient amount of carbohydrates and energy. Water helps maintain fluid balance, and amino acids create conditions for muscle development. When gaining weight, you should drink a cocktail on an empty stomach after sleep, this will help eliminate catabolism.

To reduce weight

Using amino acids for weight loss without exercise is an ineffective procedure. If you only need to cover a protein deficiency, it is better to consume protein. Fat burning after taking the supplement does not occur without exercise, since the product only improves metabolism. For comprehensive weight loss with going to the gym, it is recommended to use amino acids.

It is recommended to take the supplement between meals, this will reduce the severity of catabolism, reduce appetite and preserve muscles.

In any case, you can use from 1 to 8 g at a time. It is more often recommended to take 3 times a day.

How do BCAAs work?

Once in the human body, these amino acids begin active activity, which is carried out in the following areas:

• Synthesis of necessary protein substances.
• Formation of essential amino acids such as glutamine and alanine.
• Formation of a kind of energy “depot”.
• Establishing the metabolic mechanisms of protein synthesis by regulating insulin synthesis.

Thus, BCA is a sports nutrition, reviews of which indicate its high importance in the full functioning of the human body. Its effectiveness was appreciated not only by people leading an active lifestyle, but also by those who have problems with impaired protein metabolism.

BCAA for weight loss

BCAA act differently from fat burners (yohimbine, clenbuterol, ECA, for example), which stimulate certain groups of receptors to accelerate further processes of lipolysis (fat breakdown) and fat burning.

BCAA's work in a slightly different way

They stimulate the production of the hormone LEPTINA, a very important hormone in terms of weight loss.

Leptin is a very complex hormone that regulates many metabolic processes, namely:

1. BODY WEIGHT.
2. APPETITE.
3. FAT CONSUMPTION AND DEPOSITION.

If we describe in a simplified way the mechanism of action of this hormone during weight loss, it will look like this:

THE HIGHER THE AMOUNT OF FAT IN THE BODY, THE HIGHER THE SECRETION OF LEPTINA.

When you start dieting to lose weight, leptin secretion also begins to decrease. This entails an increase in appetite and a slowdown in metabolism (the body does this to preserve fat reserves).

That is why it may turn out that an athlete greatly reduces the caloric content of his diet, increases physical activity, but his weight remains the same. The body tries to maintain HOMEOSTASIS (balance). And in order to move this dead point, you have to cut down and control your diet even more.

BCAAs help INCREASE LEPTINA SECRETION to get the weight loss process moving forward. These amino acids seem to deceive the body, forcing it to think that high-calorie food has arrived, to which, in turn, the body responds by secreting leptin. After that:

• Appetite is normalized;
• Calorie consumption increases due to fat burning;
• Metabolism (metabolism) increases;
• Muscle catabolism (destruction) is reduced;

This is how BCAA act from a fat burning point of view.

Why are BCAAs so attractive to girls?

An interesting fact is that branched chain amino acids can not only stimulate the formation of muscle tissue, but also help normalize weight. The source of BCA is sports nutrition, the reviews (for girls) are simply impressive. Representatives of the fair half of humanity note the elimination of the problem of excess body weight after using this drug. What is the reason for this effect?

Scientists have found out the cause of the problem with excess weight. The culprit is a specific hormone – leptin. Its action is based on the regulation of metabolism, appetite and, as a result, body weight. The secretion of this hormone directly depends on the amount of fat in the human body. The higher the weight, the more actively leptin is produced. When we diet and lose fat reserves, the concentration of this hormone decreases. The body gets used to a certain level of leptin, which nutritionists call a control point. To replenish its concentration and accumulate the previous fat reserve, the body begins to kindle a brutal appetite.

Leucine is able to balance the concentration of leptin and moderate the feeling of hunger. As a result, a feeling of fullness appears when eating a small amount of food. The source of available leucine is sports nutrition with BCA. Reviews from girls allow us to draw conclusions about the effectiveness of these products in the fight against excess weight. In addition, these nutritional supplements allow you not only to lose weight, but also to gain toned muscles and a beautiful silhouette, coupled with training in the gym.

Five Key Benefits of BCAA

If you've ever wondered what BCAAs do, read on to learn about their main benefits.
1. Improved muscles and strength:

This is the property for which BCAA supplements are best known. Unlike most amino acids, only a small portion of BCAA is processed by the liver - the rest goes to muscles, fat tissue and the brain.

They play a fundamental role in protein synthesis and result in better muscle growth and strength gains.

Leucine is the amino acid that plays the most important role in it. It activates a complex process known as mTOR, which is able to directly stimulate muscle protein synthesis.

2. Reduce pain and speed up recovery:

BCAAs block the production of serotonin, which increases during exercise. Serotonin increases the perception of fatigue during exercise, causing a person to feel more tired during exercise.

In short, BCAAs prevent this from happening, which means you can train longer and harder.

According to research, they also help reduce muscle pain during exercise.

3. More Energy:

Another common use of BCAAs is as a source of direct energy, especially during strenuous exercise.

As mentioned earlier, valine supplies your muscles with extra glucose, which is responsible for producing energy during physical activity, meaning the more powerful and longer your workout, the more BCAAs will need to be used as fuel.

4. More fat is burned and tone appears:

The fat loss effect provided by this supplement is indirect.

This is associated with gaining muscle mass. As you know, the more muscles, the more calories you consume to maintain them.

Therefore, gaining lean muscle mass with these branched chain amino acids will help you burn more calories throughout the day.

They also suppress appetite in some people, causing them to eat less and eliminating fat.

5. Increase immunity:

According to research, branched chain amino acids also help strengthen the immune system.

The body uses glutamine (another form of amino acid) as energy for immune cells. During intense exercise, glutamine levels decrease, which can seriously hamper the immune system's ability to function effectively.

BCAAs help protect the body's glutamine reserves and prevent the immune system from weakening.

Finally, numerous other benefits that are currently being widely studied, such as helping treat anorexia, improving brain function, etc., all make this supplement an excellent investment in your own health.

Why don't BCAAs work? Myths about the effectiveness of amino acids. Research Review

Greetings, friends! My name is Tsatsulin Boris, you are on the video channel of the cmt scientific approach project and today I want to continue the conversation about BCA amino acids, which are actively used by athletes and are currently the second most popular supplement after protein on the Russian market. In one of my past videos, I talked briefly about why BCAA is not the best choice.

And today for you I have prepared the most, dare I say it, large-scale analysis of research on the effectiveness of amino acids. Trainers, nutritionists, and specialists shake their heads as they talk about the powerful effects of these supplements. Either they really believe in their effectiveness, or they are engaged in selling these products.

Today you will finally find out what real science and real facts say about the effectiveness of these supplements.

What are BCAA's?

BCAA is used by different people for different purposes (bodybuilders and other athletes have one goal, track and field athletes have another, some are trying to gain mass, while others are trying to burn as much fat as possible). They help you recover, they make your muscles huge and meaty, and without them you are lost and catabolic.

Branched chain amino acids (BCAA) are so named because of their branched chemical structure consisting of three essential amino acids: leucine, isoleucine and valine. BCAA is one of the most popular supplements on the market. The popularity of BCAA is partly achieved thanks to leucine, which, according to one study, influences [1] protein synthesis through stimulation of a biochemical sensor (rapamycin kinase) - the purpose of which is the appearance of rapamycin in cells. (TOR kinase - stimulates the production of proteins and fats and ensures entry into the cell enough energy). And protein synthesis is muscle growth.

So! Here is a three-week study by Mourier (1997)[9], which is often cited by campaigns selling BCAA. It examined the effects of 52g BCAA on the body composition of wrestlers. And of course, the wrestlers had calorie restrictions.

There is research showing that consuming BCAAs leads to muscle growth and the prevention of muscle fiber breakdown, but the question that remains unexplored is whether the same effect will hold true when consuming whole foods? Do you understand?

Dr. Lane Norton

I would like to express my gratitude for your help in preparing some materials from the video:

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Guys! Thank you!

Sources:

1. https://www.ncbi.nlm.nih.gov/pubmed/16365087 2. https://www.ncbi.nlm.nih.gov/pubmed/16365100 3. https://www.ncbi.nlm. nih.gov/pubmed/18577773 4. https://www.ncbi.nlm.nih.gov/pubmed/9059905 5. https://www.ncbi.nlm.nih.gov/pubmed/22569039 6. https:/ /www.ncbi.nlm.nih.gov/pubmed/16365096 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901380/ 8. https://www.ncbi.nlm.nih. gov/pubmed/15253675 9. https://www.ncbi.nlm.nih.gov/pubmed/9059905 10. https://www.ncbi.nlm.nih.gov/pubmed/17095924 11. https://www .ncbi.nlm.nih.gov/pmc/articles/PMC3313152/ 12. https://alanaragon.com/researchreview 13. https://www.ncbi.nlm.nih.gov/pubmed/2647435 14. https:/ /www.ncbi.nlm.nih.gov/pubmed/8306557 15. https://www.ncbi.nlm.nih.gov/pubmed/16365087 16. https://www.ncbi.nlm.nih.gov/pubmed /10198297 17. https://www.ncbi.nlm.nih.gov/pubmed/14583440 18. https://www.ncbi.nlm.nih.gov/pubmed/10198297 19. https://ajpendo.physiology. org/content/ajpendo/282/5/Efull.pdf 20. https://www.ncbi.nlm.nih.gov/pubmed/11306673 21. https://www.bodyrecomposition.com/the-protein-book 22 https://www.ncbi.nlm.nih.gov/pubmed/10331398 23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/ 24. https://www.ncbi. nlm.nih.gov/pubmed/2647435 25. https://www.ncbi.nlm.nih.gov/pubmed/21410984 26. https://www.ncbi.nlm.nih.gov/pubmed/11306673 27. https ://www.ncbi.nlm.nih.gov/pubmed/15572657 28. https://www.ncbi.nlm.nih.gov/pubmed/15572657 29. https://www.ncbi.nlm.nih.gov /pubmed/21410865 30. https://www.ncbi.nlm.nih.gov/pubmed/17135624 31. https://www.ncbi.nlm.nih.gov/pubmed/20110810 32. https://www. ncbi.nlm.nih.gov/pubmed/19385022 33. https://www.nutritionexpress.com/article+index/protein/bcaas/showarticle.aspx?id=7

Based on materials.

Benefits of consuming BCAA before and after exercise

Consuming BCAA before exercise has certain benefits for muscle tissue. These substances can reduce the level of lactic acid in muscles produced during strength training

At the same time, BCAA activates the release of growth hormone into the bloodstream, which has important anabolic significance. In addition, branched chain amino acids affect the concentrations of intramuscular enzymes creatine kinase and lactate dehydrogenase, thereby improving recovery and reducing muscle fiber damage

Another benefit of BCAA as a pre-workout is its ability to maintain blood sugar levels

And this is also important for bodybuilders, since healthy blood sugar levels provide energy for intense strength training.

Drinking a gainer rich in carbohydrates, proteins and amino acids after a workout provokes a spike in insulin. As a result of the release of large portions of insulin, a reaction is triggered that promotes the transport of BCAA into muscle cells, which improves their growth

But still, as scientific experience shows, the presence of leucine in the diet is more important for a bodybuilder than a surge in insulin. Yes, insulin stimulates muscle cell growth, but this response is still dependent on leucine

In other words, protein synthesis and muscle growth are entirely determined by the presence of biologically available leucine. And since BCAA levels decrease markedly after exercise, there is a need to replenish amino acid reserves. It is also harmful for athletes to train on an empty stomach: as a result, the body will lose more protein than it can synthesize.

BCAA on training and non-training days

BCAAs have a long list of benefits for any body. Therefore, many trainers believe that there is nothing wrong with taking BCAA supplements continuously. Others, on the contrary, advise drinking amino acids in cycles. For example, if the goal is to burn fat and gain muscle mass, then it is recommended to take BCAA in the fat burning phase, and in the muscle building phase, take anabolic supplements instead of amino substances.

No fewer questions arise about the regimen for taking BCAA on non-training days. So, to drink or not to drink amino acids on rest days? There is no clear answer to this question. More precisely, there is no single wrong answer. If resources allow, the amino acid daily minimum can be taken daily without any problems. But there is also nothing wrong with taking a periodic break from the supplement.

Many trainers advise drinking BCAA on training days before and after exercise, and on rest days taking the supplement in the morning (with breakfast or on an empty stomach) or at night. But soluble powders from Ostrovit or another manufacturer are best taken with food, preferably containing carbohydrates. The presence of carbohydrates leads to a more noticeable spike in insulin, which in turn helps transport the maximum amount of BCAAs to the muscles.

BCAA - an assistant in energy production

It is known that during active physical activity, active oxidation of amino acids with branched side chains occurs in human muscles. Thus, it is possible to maintain energy homeostasis by taking BCA. Sports nutrition, reviews of which indicate its good quality, is based on three essential acids. They allow the body to receive carbohydrate substances. These substances, the main one being glucose, are the main source of energy and carry out the Krebs cycle.

Misconceptions about negative impact

There are many myths surrounding BCAA. The most common of them:

1. “BCAA is a dangerous chemical” is not true. Organic compounds that form protein are found only in natural products. In BCAA they are in concentrated form. But this does not make sports nutrition chemical.
2. “BCAA causes irreparable harm to the gastrointestinal tract, provokes gastric ulcers” - as clinical studies prove, even if you exceed the daily dosage, intoxication will not occur. The supplement can only harm the kidneys if taken for a long time in excess of the daily norm by 10-15 times.
3. “Dietary supplement causes sexual dysfunction” is a statement not supported by any clinical studies. Most likely, this myth arose due to bitter experiences with hormone-based sports supplements. It is hormonal supplements that cause problems with potency.

Combination of BCAA with other components

Many sports supplements, when combined with certain other nutrients, enhance their beneficial properties. This also applies to branched chain amino acids.

When taking BCAA, it is also important to know how to combine amino acids in order to enhance their properties. Here are some BCAA "friends"

Chromium

This substance is most useful in the form of chromium picolinate

Chromium improves the production of insulin, a hormone extremely important for muscle building, and also promotes the intracellular absorption of BCAA. That is, the tandem of amino acids and chromium slows down the destruction of protein compounds and accelerates muscle growth

Vitamin B6

It is an important component in the metabolism of amino acids. The transport of amino substances throughout the body largely depends on the presence of a sufficient amount of vitamin B6.

Biotin

Also known as vitamin B7, vitamin H or coenzyme R. But no matter what this substance is called, it in any case plays an important role in protein synthesis and glycogen production, which means it is also among the “friends” of branched-chain amino acids.

Protein

Taking BCAA with complete proteins is almost pointless, as it results in duplication of amino acids. But the combination with vegetable protein is more beneficial for muscles.

Creatine

The combination of creatine and branched chain amino acids is suitable for use on training days (before and after exercise) and on rest days (morning and evening after meals). This combination accelerates the growth of muscle mass.

Carnitine

The simultaneous use of two supplements accelerates fat burning.

"Enemies" of BCAA:

• milk (as a result of this combination, the risk of allergies increases in some people);
• alcohol (alcohol interferes with the absorption of amino acids);
• coffee (caffeine with amino acids can cause insomnia).

What makes them special?

The difference between these three essential amino acids and the other 17 similar protein monomers lies in the peculiarities of their metabolism. They are converted mainly in skeletal muscles. In the liver, their metabolism proceeds very slowly. The thing is that to convert BCA amino acids, a special enzyme is needed - keto acid dehydrogenase. It is found in greater concentration in skeletal muscles. This fact determines the peculiarity of BCA metabolism. Sports nutrition, consumer reviews confirm this, based on these amino acids has an ambiguous effect on the body. This product allows you to achieve significant athletic results, being a kind of supplier of building material for skeletal muscles.

Branched-chain amino acids are also included in the diet for the correction of certain diseases associated with metabolic disorders.

Which is better: protein or BCAAs?

Along with BCA supplements, protein mixtures or protein shakes are popular. It is believed that their properties and benefits are similar to those of BCAAs. Protein is also responsible for weight gain and fat burning processes.

However, BCA and protein cannot be considered equivalent and interchangeable. There are important differences between them.

• More than 20 amino acids are present in protein mixtures. Thus, more nutrients enter the body along with protein. But at the same time, whey proteins are absorbed more slowly—the process takes at least 40 minutes.
• BCA supplements contain only 3 essential amino acids in their pure form. Despite the fact that the composition of the supplements is a little poorer, the effect of BCAA occurs almost instantly - you can drink the product in powder or capsules directly during training, and this will be beneficial.

If you need 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 expanded complex of valuable substances to the body.

The main advantages of BCAAs. How to use the protein-carbohydrate window

It is known that BCAAs are the main material for the construction of new muscle fibers

They take an important part in the processes of anabolism and recovery and make up up to 35% of all amino acids in muscles. In addition, athletes value these substances for their anti-catabolic effects.

When used correctly, they prevent the breakdown of muscle tissue. This is the main advantage of BCAA, which is used by sellers for advertising purposes. But, driven by the desire to increase muscle mass, bodybuilders drink them constantly, which can harm the body.

In bodybuilding, it is very important to take advantage of the protein-carbohydrate window. This is the time immediately after training, which lasts 30 minutes

During it, the body fights the consequences of exhausting training. After prolonged physical labor, cortisol, the main catabolic hormone, is released. It is this substance that destroys muscle tissue, being released in extreme moments for a person: during work, fasting, stress, overwork. But cortisol destroys proteins for a reason—it tries to store essential nutrients for the body. Such a reserve is necessary in case of a new serious load.

By consuming protein foods immediately after training, the athlete neutralizes the negative effects of catabolism. Meat, cottage cheese and even protein mixture take longer to digest than sports supplements. This is the main reason for their popularity. Let's name the main advantages of BCAA.

• The ability to quickly influence catabolism.
• The combination of amino acid intake and strength training maximizes protein synthesis.
• Leucine, part of BCAA, restores the amount of energy in the body.
• Ease of use and storage.
• The ability to quickly get essential amino acids without increasing the number of calories.
• You can lose excess weight. BCAA stimulates metabolism, thereby burning calories from fat deposits.
• Insulin levels are normalized.
• Some athletes are sure that the benefits of this sports nutrition are greatly exaggerated, and opt for vitamin complexes. Their main argument is that the body needs many useful substances, not just three.

The main benefit of products with BCAA

Having understood the composition, we can conclude that BCAA sports nutrition, consumer reviews confirm this, is a comprehensive product for effective training in the gym and achieving excellent results without harm to the body.

During intense physical activity, the body experiences an increased need for BCA amino acids and is ready to remove them from muscle tissue, which leads to its destruction. If you take these substances from the outside, the destruction process can be avoided.

What are amino acids

Amino acids are the main components of protein compounds that are released during the breakdown of protein entering the body. The chemical properties of amino acids allow them to perform a number of useful functions:

• take a direct part in the construction of muscle tissue;
• protect muscle tissue from breakdown during the recovery period after physical activity;
• heals blood vessels and cartilage tissues of the body;
• necessary for the normal functioning of the body's endocrine glands.

Our body uses 22 types of amino acids. Moreover, our body is able to synthesize 14 of them on its own (essential amino acids), but the remaining 8 are essential and can only enter it with food. Their list includes:

• Leucine – helps improve immunity, remove toxins and waste from the body, protect muscle tissue from catabolic processes.
• Isoleucine – helps increase strength endurance and faster recovery of the body after heavy physical exertion.
• Valine – helps to increase the rate of muscle tissue building, reduces the body’s susceptibility to external irritants.
• Phenylalanine – helps increase brain activity, eliminates the negative effects of stress. It is worth noting that this amino acid is contraindicated for women during pregnancy.
• Lysine – increases the metabolic rate, promotes the recreation of bone tissue and better absorption of calcium entering the body.
• Threonine – heals the digestive system, promotes the removal of harmful substances from the body.
• Tryptophan – suppresses hunger, promotes relaxation of the body and the production of growth hormone.
• Methionine – promotes the breakdown of fat cells and the synthesis of creatine and adrenaline, necessary for the growth of muscle tissue.

The effectiveness of BCAA is within reasonable limits

Radical critics of BCAA supplements often do not understand the difference between their practical use and experimental conditions, or base their criticism on some high-profile advertising of BCAA.

Of course, any “expert” who claims that BCAAs are a complete, independent tool for stimulating muscle anabolism is wrong and deserves rebuke. But it is also wrong to claim that BCAA’s are unable to promote muscle protein synthesis under any conditions.

For some reason, supporters of the position “BCAAs don’t work” ignore studies that have proven the ability of BCAA to improve a number of indicators. For example, a 2014 review article published in the peer-reviewed journal Nutrition Hospitalaria concluded that taking BCAAs before or during endurance training reduced fatigue, pain and exercise intensity, muscle injury, and increased anabolic and immune responses to stress. load, accelerates recovery processes in the body.

A more recent systematic review published in the journal Nutrients concluded that when taken at a dose of 91 milligrams for every 454 grams of body weight for at least 10 consecutive days, before high-intensity (“destructive”) exercise, BCAAs contribute significantly to reducing the number of markers of skeletal muscle damage.

According to the author of these lines, it is quite advisable to consume BCAA between meals or during training, when they can provide additional stimulation of anabolic processes and compete with the fatigue-inducing amino acid tryptophan for entry into the bloodstream of the brain. Of course, you can take complete EAA complexes or whey protein instead, but BCAAs also work.

Stimulation of the activity of anabolic hormones

Anabolic hormones such as testosterone, growth hormone and insulin work against the muscle-eating stress hormone cortisol. It turns out that BCAAs stimulate the activity of all three of these anabolic hormones, which helps explain why BCAAs preserve muscle protein. In particular, leucine powerfully complements the action of insulin, which has an anti-catabolic effect and, along with essential amino acids, stimulates muscle protein synthesis.

Several studies point to leucine as a means of preserving muscle mass during a fat loss diet. If you do aerobic exercise while dieting, taking a BCAA supplement before exercise (a dose of about 5g should be sufficient) will prevent muscle loss. To get the maximum benefit from BCAA's, include a source of vitamin B1 in your diet, which is essential for the metabolism of BCAA's. You can use a B complex vitamin.

Increased training efficiency

Another question regarding BCAAs is whether they improve exercise performance. In one experiment presented at the 2004 National Strength and Conditioning Association conference, six healthy men doing strength training took either BCAAs or a placebo.

When they consumed BCAAs, their levels of the stress hormone cortisol and creatine kinase, an enzyme released during muscle damage, decreased, and their testosterone levels increased. The study authors noted that participants who had greater body fat required a higher dose of BCAA to experience any anabolic effect.

Research suggests a relationship between the oxidation, or “burning,” of fat in muscles and the subsequent oxidation of BCAAs in the body. Exercise releases an enzyme (branched-chain alpha-keto acid dehydrogenase, or BCKDH) that is responsible for the oxidation of BCAAs. This implies that any exercise that results in the oxidation of adipose tissue also increases the need for BCAA intake, explaining why endurance athletes who use fat as an energy source require greater amounts of BCAA. The same is true for athletes who perform intense aerobic exercise to reduce fat tissue.

BCAA as a precursor to other amino acids

If you look deep into the mechanisms that occur every minute in the human body, you can see the following: the amino acid alanine is formed as a result of a cycle based on glucose molecules.

The product of its hydrolysis, pyruvate, undergoes transamination. BCAAs act as nitrogen donors. Thus, a new amino acid is formed - alanine, which is sent to the liver and can be converted there into glucose, used as an energy source for muscles.

By a similar mechanism, glutamine is formed, which plays a major role in protein synthesis throughout the body, regulates anabolism, slows down catabolism, stimulates immune reactions and intestinal cells, and participates in the synthesis of nucleotides.

BCAAs act as a universal donor of amine nitrogen. These groups are incorporated into amino acid precursor molecules to form valuable protein monomers. By taking them externally, it is possible to save the muscles from which BCA is usually removed. Sports nutrition (reviews, photos and recommendations for the use of these sources of branched chain amino acids must be studied in advance) can be found in every specialized store. An experienced instructor is able to give practical advice taking into account the characteristics of the body. However, you should first consult with your doctor about the appropriateness of consuming BCAAs in your case.

BCAA and its composition

Contains three branched chain amino acids. They are necessary for the human body and can only enter it from the outside, because they are not naturally synthesized.

Leucine

This essential amino acid was discovered by accident, it was found in moldy cheese, and then it was described by scientists Laurent and Gerard. In medicine, it is used in the treatment of liver diseases and anemia. Among the beneficial properties, it is worth noting protein synthesis in the muscles and liver, normalization of serotonin levels, due to which the athlete gets less tired, lowering blood glucose levels, and, as a result, stimulating secretion. In addition, the breakdown produces b-hydroxy-b-methylglutaric acid, which is similar in structure to cholesterol and anabolic hormones. And, therefore, it simplifies the formation of androgens.

The daily requirement for this amino acid in adults is 31 mg. per 1 kg. weight.

Isoleucine

This is an essential amino acid that is involved in energy metabolism. An average person needs 1.5-2 grams per day. isoleucine, but for athletes this figure is much higher. There is a lot of this amino acid in meat and nuts. This is why BCAA can be replaced with these products. The only problem is that you can’t eat a lot of nuts, as they are quite high in calories. And meat in large quantities is difficult to digest. Just like leucine, this amino acid stimulates the secretion of hormones, and also strengthens the immune system.

Its reception must be carried out according to all the rules. Otherwise, you can provoke the following undesirable consequences:

• decrease in muscle mass;
• decreased blood glucose concentration;
• increased drowsiness and lethargy.

Valin

In the BCAA supplement, valine plays an important role, as it is indispensable for muscle growth and synthesis. In addition, through experiments on mice, it was proven that additional intake of this amino acid increases the body’s resistance to stress (protects against temperature changes and pain). Like leucine, valine is a source of additional energy for muscles, maintains the concentration of serotonin at a high level, thanks to which the athlete is less tired after training.

Valine is found in cereals, meat, nuts, as well as other amino acids in the supplement.

How does BCAA help during training?

Amino acid training becomes more effective because it provides a number of additional benefits:

• increase performance on a physical and intellectual level,
• increase endurance, giving muscles additional energy,
• maintain constant blood glucose levels,
• reduce the intensity of catabolic muscle destruction, reducing pain after a hard workout,
• help you recover faster and return to training.

Thus, BCAA amino acids help increase the growth of lean muscle mass, overcoming the training “plateau” - the body’s adaptation to the stress of physical activity. When training for weight loss, BCAA helps maintain muscle mass, since the calorie deficit combines with training loads and increases catabolism, resulting in the loss of not only excess fat, but also part of the muscle. The protection of muscle fibers is ensured by taking bca.

How and when is the best time to take bcaa?

The protein is available exclusively in powder form. It is used to prepare a cocktail based on water, milk or another drink. Dosing is determined using a measuring spoon - 1 serving is equal to 1 spoon of the mixture. Moreover, the protein concentration in it varies depending on the type of protein and the manufacturer.

Amino acids come in three main forms:

• powder mixture (for cocktail);
• tablets (for oral administration);
• capsules (oral).

The dosage and frequency of administration are different for each type of BCAA; it must be selected individually according to the needs of the body.

Protein before training will provide the necessary supply of amino acids necessary for muscle growth, provide energy and additional strength.

The recommended regimen for an adult with moderate physical activity is:

• 4-8 g bcaa per day;
• 1.5-2 g of protein per kilogram of weight.

You need to build on these average standards when choosing the best option for yourself.

Historical facts about BCAA

The history of branched chain amino acids dates back to the 1800s, beginning with the discovery of leucine by chemist Joseph L. Proust in 1818. Valine was discovered almost a century later, in 1901, and isoleucine was discovered in 1903.

In 2002, the US Institute of Medicine established the first official recommended daily allowances for all three branched-chain amino acids to determine the approximate amount the body needs. Soon after, a plethora of studies began to strengthen the connection between BCAAs and athletic performance.

Today, BCAAs are often used to treat a variety of conditions, including burns, trauma, and sepsis, which is a complication that can result from infection. The new study also suggests that BCAA supplements may be beneficial for other conditions such as diabetes and liver disease.

Final Thoughts

What are BCAA's? Branched-chain amino acids (BCAAs) are a type of essential amino acids, including valine, leucine, and isoleucine, that contain branches on their side chains.

The body cannot produce these amino acids on its own, so it is important to obtain them from food sources or supplements. What are the uses of BCAA? Research has found a number of potential benefits of BCAA supplementation, including increased muscle growth, increased recovery, improved liver health, decreased muscle mass, improved athletic performance, and increased body weight.

What are the uses of BCAA? Research has found a number of potential benefits of BCAA supplementation, including increased muscle growth, increased recovery, improved liver health, decreased muscle mass, improved athletic performance, and increased body weight.

BCAAs can be found in many different protein foods, including meat, poultry, fish, legumes and eggs.

They are also available as BCAA supplements or protein powders such as bone broth, whey protein, brown rice protein and more.

Try taking BCAAs before and after workouts for an easy and effective way to speed up your exercise routine and get faster results.

What is hidden under this mysterious abbreviation?

People who spend a long time in the gym know that BCA is a sports nutrition, reviews of which are mostly positive. But for many it remains a mystery what this mysterious product is. In the absence of a lot of available information about this type of nutritional supplement, athletes do not even pay attention to it.

In addition, there is a widespread belief that without a protein-rich diet, even BCA will not help. These reviews are unfounded and belong to the group of prejudices. In the same series of statements you can hear that this product is harmful to health, has a chemical origin and other misconceptions. Let's try to understand the topic “BCA - sports nutrition”. Reviews about this group of supplements will also allow you to form a more correct opinion.

BCAA are branched chain amino acids. This generalized group includes three substances:

• valine;
• leucine;
• isoleucine.

How to take BCAA correctly

Professionals believe that it is correct to take BCAA in moderation, avoiding overdose. It is recommended to consume them right before or immediately after training. The usual dose of the drug in powder form is 3-5 g. However, everything is quite individual. Many bodybuilders take these amino acids every 15-20 minutes during training to achieve additional benefits. For this purpose, you can use BCAA capsules that contain less of these substances (0.3 - 0.5 g).

Marathon runners and other endurance athletes can also take BCAAs. In this case, the dosage will be approximately the same: 3-5 g before and after classes. Just like in bodybuilding, taking these amino acids during training has the greatest effect.

An important feature of these substances is that they have the ability to reduce appetite and regulate the amount of insulin and the hunger hormone - leptin. Therefore, those who are aiming to lose weight can use this property. In this case, you can consume them every 3-4 hours to stop hunger pangs.

And now a few reviews of our customers’ favorite products!

Killer Labz Brute BCAA

An amazing new product in the world of sports nutrition - BCAAs with SARMs in the composition. No, well, have you seen this anywhere else?) Since this is a new product, our guys haven’t had time to try it yet, but we promise that soon we will give you such an opportunity!

What's in it? 6000 mg of amino acids per serving (BCAA + Glutamine + Alanine + Taurine) - their properties are known to everyone, we hope. The most important feature of this product is SARMs Laxogenin. what does he do? Its main task is to make your muscles tough and accelerate growth and recovery. And, believe me, he copes with this task 100%! They also added Epicatechin, which blocks the production of myostatin, which prevents our muscle growth from fully opening. The product is a bomb, and as soon as there are reviews from our customers about it, we will share it, but for now we present you with a review taken from an American forum:

“Wow, I tried something I've been waiting for months to come. Killer Labs teased me with their new product Brutus BCAA and I finally got it! What can I say? I am delighted! I won’t say anything about the taste and the jar, since it doesn’t matter at all! I’ve only been taking it for half a month, but I already know for sure that I’ll buy more! My muscles are delighted, they are tight, toned, and I wake up after training without pain! Now I can train every day without any problems! Guys and girls, each of you should try this!”

You can buy Killer Labz Brute BCAA at the following link:

You can also look at other reviews about Killer Labz Brute BCAA.

Chaos and Pain Cannibal Carna

Kanibal Karna is not just BCAA, it is a whole complex of amino acids that we need most. Then how does it differ from a simple amino acid complex? Because there are high dosages of not only BCAA, but also other ingredients: Glutamine, Tryptophan, Serine, Phenylalanine, Threonine, Methionine, Alanine, Histidine. This is a very powerful supplement that will allow you to recover efficiently and grow quickly. Here are a couple of reviews from our clients:

“I bought Karna after the first glance at the jar, as it is beautiful) Designers Chaos and Pain work like real Pros) The composition is perfect! It costs much more than stated, believe me) I bought bcaa, glutamine and alanine separately and paid 2-3 times more money. So getting everything in one complex is just a gift) So far I’ve been taking it for three weeks and I can say that I’m recovering better. Usually after training I can’t get up, everything hurts and I have no strength. But now in the morning I’m invigorated and by the evening I can do a light workout again).”

“On a course, a hard course!.. Aminki fly away in no time, I took them from Optima before, these generally fly away a week after purchase. I drink about 30-40 g a day with my weight being 104, this is just enough. Karna saves you because you don’t have to drink a lot and often, since the concentration is very high per serving. Cool stuff! Keeps muscles as they should!”

You can buy Chaos and Pain Cannibal Carna here:

If you wish, you can look at more reviews about Chaos and Pain Cannibal Carna.

Chaotic Labz Intrabolic

Ideal BCAA for those who constantly want to be dry and tough! Intrabolik contains Carnitine and Beta-Alanine in addition to BCAAs, of which there are, by the way, 8 grams. What will they give you? BCAA will not allow your muscles to break down, will speed up recovery and provide additional strength during training + Beta-Alanine will block lactic acid, reduce pain and increase the intensity of training. Simply put, this combination will allow you to train more often and harder. Carnitine improves fat metabolism, but only during physical activity, which means the best time to take this complex is before and during training! Here are a couple of reviews from our clients:

“This is not the first time that the Chaos Laboratory has pleased me! I didn’t expect simple aminos from them - I didn’t get simple aminos) The complex is definitely good and you can feel it, not the first time of course... After a week I began to notice from the training, firstly, I am less tired and out of breath, secondly, there is no such strong soreness in the muscles. As for the rest, we’ll see how it shows itself, but I think it’s cool).”

“Beautiful design, everything is well packaged, this makes me happy because it speaks of quality. Inside, the white powder, as usual, dissolves instantly in water, I won’t say it’s pleasant to drink, but it’s quite bearable) I drank for a month in the morning, before and after training, before bed, there are changes that make me happy. The body has become tougher and generally looks better than before, so I’ll continue in the same spirit!”

You can buy Chaotic Labz Intrabolic here:

You can also look at reviews of Chaotic Labz Intrabolic.

Chaotic Labz Chain Gang

This product is more than BCAAs, which is probably why they love it so much! This includes as many as three matrices: amino acids ( BCAA, L-aspartic acid, L-lysine, L-threonine, L-Proline, L-alanine, L-serine, L-phenylalanine, L-tyrosine, L-cystine, L-tryptophan , L-arginine, L-methionine, L-glycine, L-histidine) , nootropics and performance boosters ( Citrulline Malate, alpha-glycerylphosphorylcholine, Phosphatidylserine, Choline Bitartrate, DMAE, Piperine) and vitamins (Calcium, B6, D3). Chein Gang will allow your muscles not only to receive protection from catabolism and recover quickly, but will also improve brain function, neuromuscular connections, and also give you more strength for training. You can take this product along with your pre-workout or use it separately, as even solo it can improve the quality of your workouts! Feedback from our client:

“Chan Geing is just an atomic bomb!!! Have you tried these aminos yourself? How do you then find the conscience to buy a replacement for them?)) I personally haven’t been able to do this for six months now. They are amazing, the composition is unreal! I found the best time to take it: in the morning, before training and during the day when there is activity. The rest of the time I drink the simplest bsaashki. Adding to a pre-workout is divine, more strength appears physically, if you drink them without a pre-workout, then you feel some kind of lightness in your head, there is a good mood for the workout, more repetitions, less rest between approaches. I recommend them to EVERYONE!”

You can buy Chaotic Labz Chain Gang here:

We have other reviews about Chaotic Labz Chain Gang.

Stars & Stripes Nutrition Complete PT Recovery BCAAs

A simple BCAA complex without any bells and whistles. Hence it has a big advantage - low price! There are only three amino acids in a 2:1:1 ratio - Leucine, Isoleucine and Valine. The simplest formula, by the way, with natural flavors, of which there is only 1 g per serving! Feedback from our clients:

“Good aminos, cool design of the can) masculine or something, but I bought it anyway. Pleasant taste and what pleased me is that it dissolves in water without sediment and very quickly! I drink them in 5 doses, a whole portion on training days, on rest days I drink 3 times a day, a jar doesn’t last long unfortunately, but the price allows you to buy a lot. Great stuff!

“It may be strange, but I’m glad that they are ordinary. I don’t know what’s the point of making regular BCAA’s when there’s a lot of them, but for some reason my hand has been reaching for these for the last few times) I don’t drain my muscles while drying, which makes me happy. I already had a sad experience of drying without BCAA, so I won’t repeat these mistakes again!”

You can buy Stars & Stripes Nutrition Complete PT Recovery BCAAs here:

You can also look at reviews of Stars & Stripes Nutrition Complete PT Recovery BCAAs.

USPlabs Modern BCAA+

This amino acid complex has two significant advantages: as much as 15 grams of amino acids per serving (L-Leucine, L-Isoleucine, L-Valine, L-Lysine, L-Taurine, L-Alanine, L-Glycine) + BCAA in a ratio of 8:1 :1! This is a unique formula with a huge amount of Leucine, as it has the greatest anabolic potential! Plus, Modern BCAA contains only natural flavors! Feedback from our client:

“USP makes cool supplements, I know because I’ve tried almost all of them! These BCAA's are special and you really feel it! I used to take aminos in a ratio of 2:1:1, and I will tell you that the difference from 8:1:1 is felt! The shape is becoming noticeably better, I have more strength, recovery is very fast, despite the fact that I am cutting back on my nutrition. And yes, the fact that there are a lot of extra aminos here is more useful than ever!”

You can buy USPlabs Modern BCAA+ using the link:

You can also look at reviews of USPlabs Modern BCAA+.

USPlabs Amino Lift

Another complex of amino acids, but much broader than simple BCAA - this includes ALL the necessary amino acids: Taurine, Alanine, Glycine, Glutamine, Leucine, Citrulline, Lysine, Phenylalamine, Valine, Isoleucine, Methionine, Histidine, Threonine . This will give you not just protection from catabolism, but also fast, high-quality growth! But Amino Lift is not only amino acids, it is also light stimulants that will give you strength and endurance during training: Choline, Caffeine, Green Tea, Mate Tea. And now reviews from our clients:

“Great thing! I really liked it. I’ve never taken pre-workouts, so I can’t compare them, but it gives me a lot of strength! At least I have enough time for an hour-long training session, and my mood is improving. There is strength in the muscles, you really feel that the usual three approaches are no longer enough. This makes me happy!".

“Pleasant amino acids and what I liked most is that there are zero fats and carbohydrates. I’m cutting at the moment and there’s no need for extra carbohydrates at all! Low-carb puts pressure on the brain and Amino Lift saves me in the morning. Strength and desire to do something appear. It's also great to drink before training. The only negative is that you can’t drink it always and everywhere, for example, before bed, but for its excellent work this disadvantage can be forgiven!”

You can buy USPlabs Amino Lift at the following link:

We invite you to look at other reviews about USPlabs Amino Lift.

Which is better, amino acids or protein: comparing the amino acid profile

In order to further strengthen the arguments in favor of the fact that it is better to give preference to high-quality protein rather than individual amino acids, let's estimate how many amino acids are contained in our usual products and compare them with what is offered to us in supplements.

We borrowed the table below from the European Journal of Clinical Nutrition

1, and the whey protein composition was taken from Pure Protein 5.

Product	Beef	Milk	White rice	Corn	Tofu (soy)	Egg	Whey Protein
Amount of protein per 100 g	25.9	3.4	2.7	2.5	6.6	12.6	69
Mass of all amino acids	25.9	3.4	2.7	2.5	6.6	12.6	69
Alanin	1.560	0.141	0.140	0.216	0.211	0.682	3.339
Arginine	1.604	0.106	0.282	0.091	0.519	0.813	1.527
Asparagine	0.827	0.119	0.152	0.074	0.399	0.520	7.383
Cysteine	0.384	0.040	0.052	0.067	0.190	0.367	1.707
Glutamine	1.231	0.275	0.301	0.406	0.603	0.559	9.804
Glycine	1.396	0.063	0.114	0.061	0.220	0.387	1.185
Histidine	0.822	0.088	0.067	0.091	0.185	0.306	1.323
Isoleucine	1.093	0.192	0.118	0.088	0.345	0.623	4.359
Leucine	2.164	0.383	0.220	0.366	0.548	0.916	7.314
Lysine	2.160	0.211	0.079	0.037	0.432	0.904	5.952
Methionine	0.641	0.088	0.042	0.054	0.158	0.382	1.419
Phenylalanine	1.051	0.160	0.160	0.104	0.346	0.686	2.187
Proline	1.697	0.298	0.117	0.279	0.292	0.451	4.239
Serin	1.406	0.197	0.175	0.126	0.377	1.296	3.285
Threonine	1.166	0.142	0.090	0.103	0.235	0.535	4.668
Tryptophan	0.352	0.046	0.032	0.017	0.065	0.203	1.182
Tyrosine	0.937	0.164	0.136	0.093	0.175	0.495	2.049
Valin	1.339	0.218	0.177	0.139	0.259	0.781	3.969

Please note the following:

• all of the listed products (both plant and animal) contain a full set of amino acids;
• in animal products (beef and eggs) the relative proportion of protein (and amino acids) is much greater than in plant products;
• plant products contain tens of times less individual amino acids than animal products;
• whey protein is an amino acid bomb: even one serving of 30 g of whey protein more than covers the amount of amino acids in 100 g of any natural product, including beef.

Let's now practice some arithmetic.

Let's look at an example of one of the most important amino acids for muscle growth (one of the three BCAAs) - leucine.

A common recommendation in bodybuilding is to take 2-3 grams of leucine 2 times a day (for a total of 4-6 grams). This is particularly evident on the first website that came up in the search, myprotein.ru 4.

The table shows that in “beef” equivalent this is 2-3 pieces of beef weighing 100 g or a piece of beef + a protein shake + a few eggs.

In fact, if you consider all the foods that we eat during the day (especially if there is also sports protein in the diet), then it is obvious that there should be more than enough amino acids, even if we take into account that in bodybuilding for building muscle mass they require twice as much as the average person

What is special about sports supplements with BCA?

Some athletes, having heard about the benefits of leucine, believe that it will be enough to include only this amino acid in the diet, neglecting isoleucine and valine. This, of course, helps to save a lot, but it leads to a lack of these important substances in the blood plasma and leads to an imbalance of BCA in the body. Therefore, it would be more correct to take all three amino acids simultaneously as part of a complex, balanced product.

Athletes are also concerned about the following questions: “Is it necessary to take BCA along with protein? Is there any benefit from such synergy?” These questions are justified, since sports nutrition with BCA amino acids is not cheap.

Scientists who studied these nutritional supplements came to the conclusion that sports nutrition with BCA is certainly of great value. These amino acids quickly penetrate the bloodstream and reach the required concentration in a short time. Their metabolic effect cannot be compared with whey hydrolyzate; it is ten times higher.