BCAAs
Sergey Sidoruk 03/06/2019 no comments
6
How to take BCAA on non-training days?
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To understand the need to take BCAAs on rest days, you need to understand what they are. The harmonious development of an athlete’s body combines the right set of exercises, a healthy diet, as well as additional intake of amino acids and proteins. The need to take proteins is beyond doubt. As for amino acids, not everyone understands the importance of their use. Amino acids are organic compounds that take part in chemical and biological processes that form the structure of protein, which in turn is the building material for muscles.
The human body has 22 amino acids. Some of them are replaceable, that is, they are synthesized in the human body, and some enter the human body with food or special supplements and are called essential amino acids.
How to take bcaa capsules
The methods of taking BCAA amino acids depend on what goals the athlete has set for himself. Take BCAAs immediately before or after training.
Experts recommend taking 4-12 g of amino acids at a time, but the exact dose depends on the athlete’s weight, intensity of exercise and duration of training. Thus, we can approximately determine that an athlete weighing 70-80 kg and training duration no more than 30 minutes needs to take 5 g of the supplement before and after training.
If the duration of the workout is more than 30 minutes, then you can take an additional 5 g of the supplement directly in the middle of the workout. If the athlete’s weight is more than 80 kg, then the single dose of the supplement is increased, and an additional 1 g of amino acids is taken for every 2-3 kg of body weight.
How to drink bcaa capsules correctly?
- To do this, you need to find out how much leucine and valine with isoleucine are contained in one tablet. Ideally, per 50 kg of weight, the required single dose of leucine is 1800 mg, isoleucine with valine - 900 mg each.
- Let’s say one tablet contains 500 mg of leucine and 250 mg of isoleucine with valine, the athlete’s weight is 90 kg.
- We calculate the required amount of leucine per 90 kg of body weight using the formula 50/1800 = 90/x, 1800*90/50 = 3240 mg.
- You can also use another simple formula for calculating leucine 36: multiply by body weight in kilograms.
- Now you need to calculate the number of tablets. Let’s say there are 500 mg of leucine in 1 tablet, which means the bcaa norm per day is 3240/500 = 6.48 (or 6 and a half tablets per dose).
In what form to take BCAAs, in tablets or powder, it is up to the athlete to decide. The advantage of encapsulated tablets is that when you take them, you don’t feel the bitter taste of the supplement, but the disadvantage is that they are not absorbed as quickly as the powder and enter the bloodstream.
How to take bcaa powder correctly
During training, the athlete starts catabolic processes, and the body requires additional amino acids. So that those that make up the muscles are not destroyed. This is where BCAAs come in. Instead of eating itself, the body is provided with branched amino acids of the drug. They prevent catabolism from developing during exercise.
How to drink bcaa powder? As a rule, BCAAs are drunk before/after training. Dosage – 4-12 g at a time, the exact dose depends on the weight of the athlete, other supplements, duration and intensity of training. For example, an athlete weighing 70 to 80 kg with a 30-minute workout should take 5 g before/after training.
If the duration of the lesson is increased, then after 30 minutes. you can take another 5 g, and if you weigh more than 80 kg, then for every additional 2-3 kg of body the dose increases by 1 g. The drug is also taken on non-training days. Catabolic processes start after waking up, so the medicine should be taken in the morning.
Since the body needs time to break down protein from food, it is recommended to take BCAAs. Thus, amino acids immediately reach the muscles. Dosage: 0.5-1 of a standard serving. This medicine is also available in capsules. But it is better for athletes to use the powder, as it is absorbed into the organs much faster and begins to act.
The best BCAA complexes
The supplement is produced by hundreds of sports nutrition manufacturers. It is difficult to choose the best brand, so you should focus not only on the brand, but also be guided by the following rules:
- Purchase the supplement in powder form . Complexes in capsules are either more expensive or have a similar price, but give much less effect from taking them.
- Buy a clean complex. Supplements in the form of glutamine and creatine increase the cost of the product. Pure sports nutrition separately ends up being much cheaper than as part of one complex.
- Give preference to well-known manufacturers. You should not purchase complexes that cost below average. One cannot expect high quality and effectiveness from such additives.
Among manufacturers of BCAA complexes, supplements produced by companies such as Optimum Nutrition and Multipower are well-deservedly popular and in demand.
Bcaa during exercise
Any physical activity requires energy. Each cell of the body is provided with the necessary amount of energy thanks to the biological mechanism of energy homeostasis. The source of energy is glucose and fatty acids. In order to stimulate the process of energy release, the homeostasis mechanism includes growth hormone (encourages fat depots to release energy) and insulin (this hormone is important for the absorption of glucose, in turn, glucose, entering the blood, itself stimulates the production of insulin).
As soon as the level of glucose in the blood decreases, the body tries to return its level to normal and therefore begins to release energy from the reserve glucose reserve - muscle glycogen. In addition to glycogen losses, the level of essential amino acids (primarily leucine, isoleucine and valine) also decreases. Thus, the process of catabolism starts and muscle tissue is destroyed.
However, if you find another, alternative source of energy for exercise, catabolism will slow down. So, for example, when taking BCAA during training, the athlete’s body actively oxidizes the amino acid leucine, which is part of the complex, adding new, no less powerful energy to the existing “glucose” energy.
So, taking BCAA during training is justified as:
- source of alternative energy for the training process;
- a way to preserve muscle mass during heavy, long-term exercise (BCAA prevents muscle breakdown by slowing down catabolism).
Evidence of increased performance during training due to BCAA has not been supported by experimental medical evidence.
Is it possible to drink bcaa during training? Taking BCAA's during exercise is not as common as before and after exercise. However, do not underestimate the importance of using BCAA amino acids during training. They participate in energy metabolism during muscle work, as a result of which their loss during exercise can negatively affect the effectiveness of the training process and the achievement of the desired result. A number of sports nutrition products from the category for use during training include BCAA amino acids in their composition and they play one of the main roles. This solves the problem of replenishing and feeding muscles with building material directly during physical activity.
How much Bcaa to take? Professional trainers note that for every kilogram of an athlete’s own weight there should be about 33 mg/kg of leucine. The ideal single dose is 4 to 8 grams for both muscle gain and weight loss. In addition, according to research, the complex demonstrates excellent effectiveness even when mixed with a protein shake. To enhance the effectiveness of the composition, you can add a little sugar to it: glucose accelerates the breakdown process and ensures a rapid supply of nutrients to muscle cells.
How long before training to drink bcaa
The use of bcaa before training helps provide the body with a primary source of energy, increases endurance, performance, replenishes the amino acid pool in the muscles, and also, due to its protective function, leucine, valine, isoleucine, protect muscles from micro-tears and other injuries.
As for how long before training to take bcaa, the optimal pre-workout interval from taking the supplement to the start of exercise would be about 15 minutes, since they are absorbed quite quickly.
Perhaps the most important thing is to consume bcaa after training to restore the body and muscle tissue, create a favorable anabolic background, suppress catabolism and activate muscle growth. It is usually drunk in combination with creatine, proteins, gainers or a vitamin-mineral complex. It is at this time that the body most needs amino acids, experiencing so-called protein starvation.
When to take bcaa before or after training? The most common regimen for consuming BCAAs is one in which the amino acids are taken before training and then immediately after leaving the gym. But some professional athletes also recommend taking an additional portion of BCAAs directly during training.
Should you take BCAAs for muscle growth?
The complex of amino acids that make up BCAA is simply indispensable for the construction and restoration of muscle fibers. Since these amino acids are not replenished by the body on its own, their intake is recommended for athletes during active muscle loads.
If the goal of exercise is to gain muscle mass, then regularly taking BCAAs will speed up this process. The first results of exercises in combination with BCAAs will become noticeable within three weeks. A balanced and balanced diet will help improve your results.
Bcaa after workout
How much bcaa do you need per day? The dosage and regimen of BCAAs depends on the intensity and frequency of physical activity. For example, if you are not a professional, but just an amateur, then you can take 5–10 grams of amino acids before training, and the same amount after it. You can also divide this dosage into three parts, taking one of them during the training process.
When is the best time to drink bcaa? The most appropriate time to take BCAA is in the morning, as well as before, during and immediately after training. You can prepare an energy drink before training by dissolving a portion of amino acids and a few tablespoons of sugar in water. This will ensure a constant flow of fluid, carbohydrates and amino acids into the blood throughout the entire workout. As mentioned above, the body especially needs BCAA during and after training, this is when BCAA are most effective, so they need to be taken 30-40 minutes before starting, and immediately after training, as well as during it, if this soluble form. It is also advisable to take a portion of amino acids immediately after sleep to suppress morning catabolism. Studies have shown that BCAAs are effective even when mixed with a protein shake.
Side effects and precautions
Despite the harmlessness of BCAAs, in some circumstances the supplement is used with caution:
- For women , this is pregnancy or breastfeeding. During this period, the use of branched chain amino acids is not recommended, as there was not enough reliable evidence in either direction.
- Before surgery, consumption of the powder is not advisable due to the effect on blood sugar levels.
- BCAAs should not be taken on an empty stomach . Amino acids trigger the digestive tract, and side effects such as heartburn or belching may occur. In rare cases, intestinal upset occurs.
In other cases, AMCs necessary for the body will not bring anything but benefits and will not cause any disturbances.
Taking a serving of BCAA powder to the gym will keep your body in a positive state of protein synthesis. BCAAs have no duration limit and are one of the most beneficial and effective supplements in any sports nutrition program.
Bcaa on non-training days
Every athlete at some point asks the question: is it necessary to take bcaa on non-training days? A common opinion on this matter has not yet been developed - some professional athletes believe that taking bcaa on non-training days is not necessary and on such days regular food with a high protein content is quite enough, and some believe that it is worth continuing to drink bcaa on non-training days. The second opinion is quite justified. During the inter-training period, catabolic processes begin to predominate in the body - in the absence of training, the body does not need to maintain the same volume of muscle tissue, so it begins to get rid of it. To prevent this, an influx of products for catabolic processes from the outside is necessary. That's why you need to take bcaa on non-training days. There are the following recommendations for taking the drug on such days:
- take a single dose immediately after waking up, since after sleep catabolic processes predominate in the body and they need to be suppressed by an external influx of nutrients;
- take amino acids between meals to prevent the body from switching from anabolic to catabolic energy supply.
But each athlete also decides the dilemma of whether to take bcaa only on training days or on other days, based on the above information
Is it permissible to take amino acids along with proteins?
Most professional athletes mix amino acids with protein-containing substances. But what suits a professional is not always well accepted by the body of an ordinary person. It is explainable. It takes about 10 minutes for amino acids to be absorbed, but protein takes three to four times longer to digest. When these substances are mixed, the amino acids are only partially absorbed, the reason being that the absorption of any type of protein substance is not possible completely.
Daily value of bcaa
The optimal single dose of BCAA is 4-8 grams, 2-3 times a day, both when losing weight and when gaining muscle mass. The total daily dose is 15-20 grams. Compare with the content of these amino acids in foods and draw conclusions.
When gaining muscle, the best time to take BCAA is before, during and immediately after training, as well as in the morning after waking up. When losing weight, BCAA are needed in between meals - to suppress catabolism, appetite and preserve muscles.
bcaa 2 1 1 how to take? BCAA's with this ratio provide 2 grams of leucine, 1 gram of isoleucine, and 1 gram of valine in each dose. This is the minimum amount to trigger energy production and muscle protein synthesis. The bcaa norm per day is approximately 5 grams of BCAA 30 minutes before training. With a different ratio (for example, 3:1:1), you will receive more leucine after training - it will prolong protein synthesis. The best time to take BCAAs is considered close to training: before, during or immediately after.
bcaa 4 1 1 how to take? Three pillars of intake: before, during and after training. Better in the form of an energy shake. It is recommended to add a little sugar to the drink. This will improve the supply of nutrients and oxygen to the muscles during exercise. To neutralize increased catabolism, it is recommended to take BCAA in its pure form immediately after sleep. Research has proven that BCAA goes well with protein shakes, and especially with carbohydrate-protein shakes, or gainers.
