BCAA and L-carnitine – should they be taken together?

Tablets, powders, bars... There are so many supplements on the market that we can include in our diet that the variety can be confusing. BCAAs are no exception. These essential amino acids can be the key to your workout success—a small scoop a day can improve your endurance and performance, as well as help increase muscle mass and melt body fat.1,2,3

Are you still skeptical? Don't worry, we've compiled the information and in this article we'll list all the key areas where BCAAs can benefit you. We'll tell you how this supplement can help you achieve your fitness goals.

This article covers the following points:

• What are BCAA's?
• Benefits for women
• Side effects
• How to take BCAA?
• FAQ

What are BCAA's and how do they work?

BCAA are essential branched chain amino acids consisting of leucine, isoleucine and valine. Being essential, they cannot be synthesized by the body and must be obtained from food. Whether you get these amino acids from foods such as chicken, fish, milk and beans or take a supplement is up to you.

Most BCAAs are used by skeletal muscles, where they are involved in protein synthesis (building muscle mass), energy production, and various metabolic processes. In particular, BCAAs activate a key regulator in the synthesis of new proteins to build muscle.4 Currently, leucine is most attracting the attention of scientists and nutritionists due to its powerful ability to activate the mTOR signaling pathway and stimulate the greatest muscle protein synthesis (muscle building).5

This means that taking a BCAA supplement during your workout can give you an extra reward for all your hard work in the gym.

EVERYTHING YOU WANTED TO KNOW ABOUT BCAA!

Today, branched chain amino acids (BCAAs) are one of the most popular sports supplements.
Increasing muscle mass, strength, energy and even effective fat burning - this is an incomplete list of goals in achieving which BCAAs are indispensable assistants. ON THE COUNT OF THREE
Let's start with the theory: BCAA includes three essential amino acids - leucine, isoleucine and valine. Each has a branched side chain that resembles a “tree branch,” hence the name “branched-chain amino acids.” Despite the fact that there are about 20 amino acids that muscles use to grow, BCAAs make up almost a third of all the amino acids found in the muscles of the human body. After any amino acids enter the body (either in the form of supplements or as part of proteins), they end up in the liver, which immediately breaks them down into elements and uses them to produce energy or repair muscles and other tissues of the body. However, the liver typically leaves the branched chain amino acids intact, sending them directly to the muscles for construction or as muscle fuel. During training, muscles readily use BCAAs as energy, and during rest, such as after a workout, to build muscle.

WHY TAKE BCAAs
For Extra Energy During Workouts
Muscles readily use branched chain amino acids as fuel during workouts. Intense and long-term training leads to the oxidation of amino acids in the muscles and a decrease in their concentration. To counteract this, you need to take BCAAs immediately before training. In this case, they will be available to the muscles as a direct source of energy. French scientists have found further evidence that taking BCAAs can take your workouts to the next level: branched-chain amino acids affect the amount of tryptophan entering the brain, which in turn reduces the level of a special hormone 5-HT, which is responsible for fatigue. This will allow you to exercise longer and more intensely. Another important effect of amino acids is to increase aerobic and anaerobic performance. It has been experimentally proven that after 10 weeks of regular consumption of BCAAs (12 g/day), the performance of athletes at peak activity increases by approximately 19% compared to placebo.

For muscle growth and quick recovery after training

Taking BCAAs stimulates protein synthesis, enhancing muscle growth. A study published in Frontiers Physiology found that people who took a BCAA supplement after a strength training session had 22% higher muscle protein synthesis than a control group that did not supplement with amino acids before exercise. During and immediately after physical activity, the need for amino acids increases sharply, while their supply is consumed much faster than at rest. Getting extra amino acids helps maintain high levels of muscle glycogen during training and stimulates muscle growth after training.

To enhance the fat-burning effect of training

Taking branched chain amino acids in a low-calorie diet has been proven to promote more efficient fat burning. The fact is that with regular physical activity and diet, the amount of the hormone leptin decreases, which leads to an increase in appetite and a slowdown in metabolism: in this way the body tries to preserve energy reserves. BCAAs suppress appetite, increase calorie expenditure by burning fat, and increase metabolic rate. Of the three amino acids, leucine is most likely to burn fat. A California State University study found that regularly consuming leucine for six weeks significantly reduced body fat in study participants. Scientists have suggested that increased protein synthesis, stimulated by leucine, increases energy expenditure, helping the body more efficiently get rid of fat tissue. Thus, taking amino acids allows you to increase calorie consumption by burning fat, increase metabolism, and, most importantly, protect muscles from destruction.

AMINO ACIDS RATIO

The most common BCAA formula is 2:1:1.
This means that for two parts leucine, the supplement contains one part valine and isoilecin. Many manufacturers change the ratio in favor of leucine, producing supplements with a proportion of active ingredients of 4:1:1, 8:1:1 and even 10:1:1. During the scientific study, one group of participants took leucine before and after training, another took a BCAA supplement with a 2:1:1 ratio of acids in the composition, and the third took a placebo. The experiment showed that muscle protein synthesis was better in the group taking BCAA, which once again proved the importance of all three amino acids in the process of muscle growth and recovery after training. Supplements with increased leucine content are suitable for those who are deficient in the amino acid in their diet (for example, on a vegan diet). CORRECT TAKING OF AMINO ACIDS
Depending on the goal (gaining muscle mass, burning fat, increasing energy), experts recommend taking approximately 4-8 g of BCAAs up to four times a day: in the morning after sleep, half an hour before training, within half an hour immediately after training and with last meal.

Benefits of BCAA for women

1. The Supplement May Help You Lose Weight

Changes in body composition are largely dependent on the difference between calories consumed and calories expended (including exercise, thermogenesis, basal metabolic rate). It is generally accepted that excess calories lead to weight gain, and deficiency leads to weight loss. However, the source of calories, especially protein foods, can tip the balance in one direction or the other. Even the type of protein you consume can affect your results.

When it comes to increasing lean muscle mass and decreasing body fat with resistance training in women, amino acids have shown better results than whey (a complete protein).1

Increasing lean muscle mass not only benefits strength training, but also improves energy expenditure, cardiovascular health, and strong bones.6,7,8

BCAA's also have the added benefit of being low in carbohydrates, fat and calories - with just 20 calories per serving (5g). For comparison, one serving of whey protein contains 100 calories. So if you're watching your calories, BCAAs may be your best option.

If your goal is to lose weight, you've probably cut out snacking and increased your cardio—but you're also worried about losing all the muscle you've built? This is where BCAAs will be useful, because even against the backdrop of a calorie deficit they will help maintain lean muscle mass.9

2. May Help Increase Strength

Of course, when you train intensely, you want to see changes on a physical level, right? In this regard, BCAAs are certainly at their best. Including BCAAs in your regular diet while doing a weight training program will cause you to gain weight.1

Moreover, if you take BCAAs before weight training, they will help reduce muscle damage and reduce post-workout muscle soreness (soreness).10 You will no longer have a reason to skip your next workout.

3. May improve endurance

Believe it or not, protein supplements are beneficial not only for increasing strength and muscle mass, but also for increasing endurance. BCAAs help improve performance during time trials and delay the time before exhaustion sets in. This means you'll be able to compete faster and longer, burning more calories and getting leaner in the process.2,3

To explain the mechanism of BCAA's effect on improving endurance performance, scientists have proposed the "centralized fatigue hypothesis." In short, BCAAs reduce the amount of serotonin that is produced in response to exercise. We know what you're thinking: serotonin is the “happiness hormone,” so why do you need to reduce its concentration? You're right, but serotonin is also involved in regulating sleep, and high levels of this hormone can lead to early fatigue.11 So, if you like to run fast and far, you should include BCAA in your supplement list.

4. Helps boost immunity

Intense exercise over long distances has a suppressive effect on the immune system. As a result, you may become more susceptible to certain illnesses, such as the common cold. This partly explains why your body needs several days or even weeks of rest to recover from a marathon. Today, life for many people proceeds in a rather intense rhythm, so no one wants to be unsettled for a long time, because this will interfere with training and achieving goals.

The good news is that taking a BCAA supplement can support your immune system by reducing the release of chemicals that cause inflammation and increasing the release of substances that fight harmful bacteria and pathogens, getting you back on your feet in no time.12,13

What are BCAA

When drying the body, many athletes additionally use sports nutrition as an inexhaustible source of proteins and vitamins, a powerful fat burner, antioxidant, and weight loss aid. BCAA amino acids are also indispensable, since they block the entry of excess calories into the body, prevent the depletion of muscle mass, normalize the sleep phase, increase endurance, and can somewhat improve health that has been shaken by increased physical activity.

The effect of BCAAs in the body is immediate; the main thing is to choose the right dosage, read the instructions, and consult a nutritionist. This English abbreviation for the full name Branch chain amino acids is not the official name of a specific dietary product, but provides a combination of such valuable elements as isoleucine, valine and leucine in a daily dietary supplement. You won’t be able to buy BCAA in a pharmacy; it’s better to order it online inexpensively and with good discounts for quick weight loss.

What are BCAA's for?

When losing weight, a woman refuses carbohydrates, considering them to be the reason for the appearance of a problematic figure. In fact, when consuming BCAAs, such strict restrictions are not required, since the drug increases calorie consumption, activates the body’s protein metabolism, and promotes the burning of subcutaneous tissue. This is an excellent solution for athletic girls and guys who are used to keeping their figure in shape. When wondering what BCAA are needed for, it is additionally important to note the following positive points:

• suppression of the catabolic process;
• preservation of muscle mass;
• increase in strength indicators;
• creating a favorable anabolic background;
• boost immunity with vitamins;
• maintaining muscle tone;
• rapid consumption of subcutaneous fat.

Effect of BCAA on the body

This innovative product has several forms of release, including tablets, capsules, powder, and liquid for oral administration. The unique effect of BCAA on a losing weight body is identical, and is based on blocking the body’s perception of excess calories, adjusting metabolism and restoring organic resources after intense physical activity.

The main purpose of taking this amino acid is to activate the production of leptin. To solve this problem, the mechanism of action is as follows: BCAA contains leucine and isoleucine, which contribute to the formation of leptin in a high concentration. As a result, metabolism increases, the functioning of the digestive system is normalized, and high-quality intestinal cleansing occurs. Weight gradually decreases, an athletic corset is formed with a minimal amount of subcutaneous fat.

Doctors' reviews about BCAA

Since the drug is of natural origin and has a harmless composition, doctors’ reviews of BCAA are positive. Experts do not deny that this is a worthy assistant for weight loss, which becomes an indispensable additive during the meal. Doctors give advice not to combine amino acids with alcohol, avoid allergies, and carefully follow daily doses. Only then will BCAA for weight loss work and replace and diversify a strict diet. A person who is losing weight will not remain hungry; moreover, his body receives a unique complex of vitamins.

Side effects

To date, there are no known serious side effects of BCAA. However, before you start taking them, just like before taking any other supplement, there are a few things to consider:

• BCAAs may affect sleep.
  As mentioned above, BCAAs suppress the release of serotonin, the concentration of which usually increases after exercise. Serotonin is involved in sleep regulation, so taking BCAA's at night can lead to problems falling asleep.
• BCAAs may affect blood glucose concentrations.
  Monitoring your blood sugar levels is especially important before and after surgery. Therefore, if you are scheduled for surgery, stop taking BCAAs at least two weeks before surgery.
• The beneficial effects of BCAA may only be evident if the diet does not include enough protein.
  BCAAs are found in the protein we consume in food. If you are meeting your daily protein needs, taking additional amino acids in a supplement may not provide you with any additional benefits.

Compound

As mentioned above, bcaa is a complex of three amino acids. Amino acids are the building blocks of protein, which is important for the normal functioning of the body. Protein is the basis of muscles, and, as is known, internal organs are made of muscle tissue. Not all amino acids can be synthesized by the body on its own. Some of them come with food or special supplements.

BCAA composition includes:

• Leucine, responsible for body growth, restoration of all body tissues, blood glucose levels;
• Isoleucine, which accelerates the regeneration of muscle tissue and increases the body's endurance;
• Valine, which resists the breakdown of protein in muscles, reduces the time it takes to restore damaged muscle tissue.

The complex of these three amino acids allows you to recover faster after exercise, reduces muscle pain and significantly accelerates the process of burning fat. By combining active training and sports nutrition, you can achieve excellent results in a short time.

It is worth noting that this remedy does not tend to accumulate in the liver. It acts quickly, immediately after administration.

How to use?

Dosage

The recommended dose of BCAA for women is 9 g per day.14 This dose is considered sufficient to produce the desired effects, but at the same time is safe - no side effects will occur. Of course, in each individual case, the doses may vary slightly, because they depend on the woman’s body weight, activity level and diet.

When to take BCAA

For best results to prime your muscles for growth, take BCAAs before or after your workout. If you're determined to gain muscle mass, take a little with breakfast or before bed - just don't exceed the daily safe limit of 550 mg per kilogram of body weight

(For a woman weighing up to 60 kg, this is approximately 33 g per day.)15

Is it possible to take BCAA with L-carnitine during weight gain?

If you want to not only maintain muscles without fat, but also increase muscle volume, then take note of the following strategy for taking BCAAs and L-carnitine:

• BCAAs in the morning, immediately after waking up (if the workout is planned for the morning, you can combine it with taking L-carnitine);
• BCAA + L-carnitine an hour before training;
• self-administration of BCAAs after training;
• BCAAs before bed.

The most important intake of BCAAs is after training. Thanks to the amino acid leucine, protein synthesis is triggered and, accordingly, muscles grow. If this amino acid is not enough, athletic performance will not be noticeable.

Before training, it is worth taking BCAAs along with L-carnitine to supply the muscles with a sufficient level of amino acids before training and improve the burning of excess fat.

To gain muscle mass, it is extremely important to take BCAAs in the morning, immediately after waking up, when glycogen stores are depleted and muscle fibers begin to break down, and also just before bed to supply the muscles with amino acids for the night.

FAQ

Will BCAA's turn me into the Hulk?

No. Although both men and women are capable of building muscle mass, due to the presence of large amounts of anabolic (muscle growth-promoting) testosterone in the body, men have a much greater potential for gaining size. Consuming 9 g of BCAA per day will not affect this process.

Should you take BCAA with food?

No. BCAA can be taken on an empty stomach, which even promotes better absorption. However, if you have symptoms of gastrointestinal distress (nausea or pain), then it is best to take the supplement with food.

Can I take BCAA on non-training days?

Yes. BCAA's aren't just good for training. Taking them on rest days will help you meet your body's needs for essential amino acids and speed up recovery.

Are BCAA's needed for cardio?

No, in this case they are not mandatory. Still, consuming BCAAs during cardio exercise (especially on an empty stomach) can help prevent muscle protein breakdown and preserve muscle mass.