How to take BCAA for weight loss

Sports nutrition

Sports nutrition is a special class of nutritional supplements produced for people who seriously train in strength sports.

Using sports nutrition helps improve workout results

The products contain organic substances that a person needs during periods of intense physical activity and are used in addition to the main diet.

The use of sports nutrition helps improve training results, increase endurance and strength, and helps restore the body after active training.

The action of the supplements is aimed at restoring metabolic processes in the body, they help increase muscle volume and achieve optimal weight indicators.

Attention! All types of sports nutrition are not doping! The composition of the products was developed by scientific physiologists and nutritionists. Sports nutrition is a balanced, concentrated mixture based on natural food ingredients that are quickly absorbed and absorbed by the human body.

BCAA: what are amino acids and what are they for?

Important! BCAA is a complex of amino acids with branched side chains.

The compounds are not synthesized independently, therefore they are included in the group of essential amino acids, that is, they enter the human body with food.

The substances perform the functions of building proteins, regulating insulin secretion and metabolic processes in cells. They take part in the synthesis of gluconeogenesis, being sources of energy.

Essential amino acids are used by athletes to accelerate muscle growth and increase strength, as well as to reduce the process of muscle breakdown and rapid recovery after intense training.

BCAA amino acid composition

The structure of the BCA complex includes the main essential amino acids:

• Leucine. The main component of the complex ensures the exchange of proteins and carbohydrates, protein synthesis in the body, and increases the content of growth hormone. The substance prevents the breakdown of muscle tissue and the loss of serotonin, saturates it with energy at the cellular level, and strengthens the immune system.
• Valin. Responsible for tissue growth and takes part in nitrogen metabolism. The amino acid supports muscle coordination and the level of the neurotransmitter serotonin, which provides strength and endurance, and reduces sensitivity to pain.
• Isoleucine. Responsible for cell construction and metabolic breakdown, accumulates energy.

Some manufacturers additionally include non-essential amino acids: citrulline, beta-alanine, glutamine, claiming that this enhances the synergistic properties of the supplement.

Sometimes there are powders with sweeteners and flavorings that are used to improve the taste.

Be sure to read: Nutrition for gaining muscle mass for men: basic diet rules, list of products

What is BCAA?

BCAA is a complex that includes three branched chain amino acids (Leucine, Isoleucine and Valine). They are extremely important not only for anyone who plays sports, but for all people, as they are responsible for muscle development and various processes. 30-35% of muscles consist of these three amino acids, so their role in bodybuilding cannot be overestimated. Moreover, they are considered conditionally essential, since they cannot be synthesized in the body and must only be supplied with food.

All this makes taking the supplement not only important, but also extremely necessary, because in terms of its importance, BCAA has long been equal to protein. They are also included in the list of the most effective and popular sports nutrition products (along with protein and creatine), and their effectiveness has been confirmed by a huge amount of research. Taking BCAA allows you to:

• Build lean muscle mass;
• Protect muscles from destruction and slow down catabolism;
• Launch fat burning processes;
• Increase strength indicators;
• Improve the effectiveness of sports nutrition.

It is quite clear why BCAA have become incredibly popular not only in bodybuilding, but in any sport. This is a truly universal supplement, the benefits and effects of which are simply impossible to ignore.

If you want to learn more about BCAAs, we suggest you read what amino acids are needed for.

We also advise you to learn how to take BCAAs to get maximum effectiveness!

For those who cannot decide on the choice of product, we advise you to look at the BCAA rating.

Benefits of BCAA amino acids

Scientists have proven the positive effect of the supplement on the performance of athletes: muscle growth, improvement of physical parameters, health and well-being. Therefore, BCAA is widely used.

For weight loss

BCAAs are used for weight loss and drying, the mechanism of action is based on the ability of amino acids (mainly leucine) to stimulate the production of leptin, a complex hormone - a participant in the regulation of metabolism, which controls body weight, suppressing appetite, and is responsible for the breakdown and deposition of lipids.

BCAAs are used for weight loss and cutting

A simplified diagram of the action of amino acids looks like this:

• The level of leptin secretion is determined by body weight: with excess fat, the amount of the hormone also increases.
• When following a diet and losing weight, the amount of the hormone decreases , and the weight quickly disappears at the initial stage.
• If an athlete does not receive carbohydrates from food, rapid fatigue develops due to a lack of glycogen; not only fats, but muscle tissue are burned to replenish energy.
• Over time, the metabolic rate decreases: this is how the body tries to preserve fat reserves, so the weight remains the same even if you maintain your training regimen.

The use of BCAAs activates leptin synthesis, helping to accelerate metabolic processes and fat utilization, even when subcutaneous reserves are small, and muscles are not destroyed.

Important! Girls are allowed to take amino acids when losing weight to maintain the freshness and beauty of their skin.

For muscle building

Amino acids, entering the body in finished form, accelerate protein synthesis, which leads to the growth of muscle fiber. By increasing the bodybuilder's endurance, they make it possible to increase the load and duration of training.

In sports

The use of BCAAs gives the athlete energy , which he spends during exercise. The supplement covers the loss of glutamine, provides more ATP than glucose, and saturates the blood with oxygen by binding its molecules to hemoglobin.

Using BCAAs gives the athlete energy

Taking amino acids helps prevent the destruction of damaged tissues and replenishes the deficiency of nutrients spent during exercise.

For men

For men, the amino acid complex not only allows them to form a beautiful body. Organic compounds strengthen the immune system, allow you to fully relax, and promote increased sexual activity.

For vegetarians

Vegetarians do not consume meat products; they replace animal proteins with nuts, lentils, beans, and soy.

But this is an inadequate replacement for protein nutrition, especially for those who play sports, since the products cannot compensate for the lack of substances necessary for protein synthesis, and their bioavailability is low.

In addition, the increased fiber content promotes the removal of valuable amino acids from the intestines.

In the context of such nutrition, taking BCAAs helps:

• prevent muscle loss due to lack of protein foods;
• replenish the energy spent during the training;
• increase work capacity and training productivity.

Essential amino acids in combination with other sports supplements make it possible to show good results.

Amino acid for beginners

Those who have just started playing sports should not use sports supplements. In the first months of training, it is important to study your body, eating habits, exercise techniques, and understand the mechanisms of muscle building.

Be sure to read: The best steroids for gaining muscle mass: list of drugs, side effects and harm

First, the body must adapt to the load, and the athlete must learn to eat systematically and correctly, and calculate caloric intake in accordance with the individual needs of the body.

Essential acids can be obtained from natural sources.

Attention! Only after six months or a year, armed with knowledge and increasing exercise, can you include BCAAs and other supplements in your diet.

Benefits of BCAA for weight loss

It should be noted that BCAA for weight loss without training will not give any result: they do not build muscle and do not burn fat. They are a building material necessary for the athlete’s body after physical exertion. Specifically when losing weight, BCAA for girls and men perform two functions:

• preserve muscles;
• increase calorie expenditure by increasing the rate of protein synthesis.

To maintain muscle during low-calorie diets and high-volume physical activity, the body needs amino acids. When they are deficient, the body begins to consume its own muscle tissue. The use of BCAA saturates the athlete with these substances and suppresses catabolism, preserving muscle mass.

BCAA for girls when losing weight, as well as for men, can indirectly stimulate fat burning processes by increasing calorie consumption. The process of protein synthesis is quite energy-intensive and requires a lot of calories. High intense loads and a high content of amino acids in the blood create good conditions for the development of muscle tissue and increase their calorie consumption, as a result of which subcutaneous fat begins to burn.

Combination with products

BCAA's are allowed to be combined with food provided that a balanced diet is followed to avoid the development of adverse reactions.

You should not take the daily portion at one time, it is divided into 3 or 4 doses

What food additives are not recommended for use with:

• Milk. It is important to avoid overdosing on protein so as not to overload the kidneys. There is also an opinion that there may be a conflict between natural proteins and an artificial product, which can provoke allergies.
• Coffee. A hot drink destroys the amino acid structure, making its intake useless. If the liquid is consumed cold, the combination with BCAAs can cause sleep disturbances.
• Alcohol. Joint use is unacceptable, since alcohol damages the normal processes of enzyme production, which interferes with the absorption of substances.

Electrolyte imbalance and slowdown of metabolic processes due to alcohol-containing drinks reduce a month of training to zero.

Mode of application

The effect of BCAAs on the athlete’s body is different during periods of rest and active training, so the use of the complex at this time is also different.

How to take the supplement correctly:

• With increased physical activity, amino acids inhibit muscle catabolism and simultaneously stimulate anabolic processes. The body needs additional energy so as not to waste body reserves. Therefore, amino acid complexes are consumed before training and immediately after. It is allowed to use supplements during the training period if the duration of the training is more than one and a half hours.
• In between strength exercises, you are allowed to stop taking the supplement, but the body continues to work. If there is not enough protein during weight loss or cutting, and their absorption from food or protein mixture occurs slowly, then you can take half the dose or a whole dose to quickly replenish energy.

Catabolic processes are active in the morning, so the composition is used after breakfast.

Daily amino acid requirement

BCAA are essential amino acids that are broken down protein.
Usually the manufacturer himself indicates the recommended dose of the substance, but among athletes it is considered the most rational to take the complex at the rate of 33 mg per 1 kg of body with a ratio of leucine to other components of 2x1x1.

For example, with a weight of 70 kg, a single serving will contain 5 g of amino acids.

Attention! You should not take the daily portion at one time; it is divided into 3 or 4 doses.

What happens if there is a lack of BCAAs?

Significant strength loads require costs for the restoration and growth of muscle tissue; when substances enter the body in insufficient quantities, a deficiency of amino acids in the body will lead to:

• to rapid fatigue;
• to slow down recovery processes;
• to decreased or absent muscle growth.

Due to increased stress, the body experiences stress, as a result, immune defense suffers, and the risk of developing diseases increases.

Attention! It has been proven that amino acid complexes significantly reduce stress reactions and have a positive effect not only on muscle recovery, but also on the entire body as a whole.

Amino acids BCAA reviews

Athletes always have problems with the questions of which manufacturer is better to choose, what ratio of Leucine, Isoleucine and Valine is best, should you choose pure BCAA or a complex with many additional components, etc.? Reviews about BCAA will best help answer all these questions and dot all the i’s. For these purposes, we have collected the most informative and objective reviews on the RuNet from athletes of completely different levels and specialists, which will allow you to see how effective BCAA are. It is worth noting that we deliberately avoided any advertising in any form, therefore the main goal is solely to familiarize ourselves with the effectiveness of the supplement based on the experience of real athletes.

Reviews of BCAA girls

“I’ve been training in the gym for 3 years now, the only supplements I took were protein and casein, but when working on the relief I was faced with the fact that I couldn’t preserve my muscles. The coach advised me to buy BCAA. At first I drank from ON, but didn’t notice any benefit, then I read the reviews and decided to buy something more powerful. Firstly, I began to recover much faster and there is no feeling of lethargy. Secondly, I have more strength, and I have enough energy to be cheerful during training. I’m already finishing my second can and will definitely order more.”

“The price is steep, but I decided to buy BCA on the advice of a friend to lose weight. At first I thought it would act as a fat burner, but then they explained what the supplement does. I was immediately disappointed and didn’t see the result, but two months later the control weighing showed -4 kg! I’m very pleased with this, and the skin hasn’t curled up, there’s no flabbiness, the muscles have started to look better.”

“When I was drying on a carbohydrate-free diet, I noticed a deterioration in my health and lethargy. I decided to switch from regular aminos to active ones. The lethargy went away within a week, and it became much more pronounced, although I thought that it had reached its limit. I drink glutamine in the morning, during and after training, and twice a day.”

“My friend and I ordered BCAA for two, although the trainer later said that they contain small dosages and for my 65 kg I need to drink not 4, but at least 10 capsules a day in order to feel the effect. I was disappointed in pop brands and, on the advice of my trainer, bought bcaa with large dosages. Just for fun, I compared the compositions and quantities of aminos and realized how much stronger and more affordable they are. Don’t repeat my mistakes and read what they say on the label.”

“I would never have thought it, but BCA helped me make a cool uniform! I took carnitine for six months and nothing! Then I read the information and realized that everything needs to be done as a whole! My first btsaas were the simplest ones from Optimum. I took them for a simple reason - they are popular) Girls are such girls) They turned out to be very good BCAA, simple, but they worked great! Minus 3 kg per month, despite the fact that it’s easy to train 5 days a week + only cardio on weekends (previously I didn’t have enough strength for such a regime), the shape remains tough and toned!”

Reviews of sports nutrition for BCA guys

“I have long thought that BCAA was marketing and generally considered the supplement very dubious. Now I remember it with humor because the Aminkas have become simply a must-have. I really don’t understand how you can train and grow without them. I haven’t bought very sophisticated ones yet, I’m not a pro.”

“I bought aminos for a long time, but then I switched to BCAs with additives, they contain almost all the necessary amino acids and, most importantly, there is no inexpensive junk, which some manufacturers sometimes like to shove in for quantity. Much better, since there are a lot of essential amino acids + in addition other necessary amino acids. I noticed that the shape became drier and in general it became easier to keep the shape.”

“I’ve been training for 9 years now, I used to take courses, although for the last 5 years I’ve decided to do it straight, it’s not worth it, and I’m not a performer. I always took BCAA during the course, after the course, and generally all the time. What can I say? This item is a must! I don’t know what my muscles would do without it, especially during the course! I tried to somehow save money and not buy sports nutrition at all, and it was unbearable. I didn’t recover between training sessions, I was tired, and in general my mood wasn’t working.”

“When I was in America, I tried their BCAAS. Their composition is simply chic! I can only train 3 times a week, I thought the muscles would fall off, but no! I managed to increase my weight by even 1 kg in a month, despite the fact that the fat percentage did not change at all, and this was while giving up protein! True, I ate the usual food there: eggs, cottage cheese, porridge, breasts.”

“I wanted to dry myself out, but it turned out that I had also gained dry mass. I'm sorry because I bought them for the first time, but I definitely didn't expect such a result. I took 4-5 times a day, 5 g at a time. So far, a month has passed, but already -2% fat, despite the fact that the weight has increased by 1 kg! If the reason is VSAA, then they definitely rule!”

How to identify a quality amino acid

To avoid purchasing counterfeit supplements, complexes should be purchased in specialized sports nutrition stores.

Be sure to read: What to eat before training: top best foods for gaining weight

Amino acid complexes have been proven to significantly reduce stress reactions

What to pay attention to:

• the jar must be tightly sealed, the label glued evenly;
• the logo of the company that produced the additive is usually located on the lid;
• the manufacturer indicates information about the additive, number of doses and brand on the packaging;
• a barcode is required;
• A membrane is attached under the lid to create a vacuum.

Before using the product, it can be checked for quality by mixing the powder in water.

The natural substance will not dissolve completely, a film will be visible on the surface of the liquid, and the taste will be slightly bitter.

Advice! Prices for BCAAs are high. If you don’t have enough money to buy amino acids, you shouldn’t buy cheap analogues through sellers on social networks. In this case, it is better to replace the supplement with natural products.

Product reviews RPS Nutrition BCAA++ (200 g)

Contraindications and side effects

Amino acids are made from natural products, but the supplement should not be taken by people if the following contraindications exist:

• intolerance to components;
• diabetes;
• disorders of the cardiovascular system, kidneys and liver;
• digestive diseases.

Important! Before taking BCAAs, you should consult a specialist.

In a healthy person, the use of amino acid complexes in accordance with the instructions does not cause adverse reactions. Undesirable effects may develop if the dosage is exceeded.

Since amino acids activate gastric secretion, heartburn and belching may occur when taken on an empty stomach.

What harm does it cause to health?

Moderate intake of BCAA amino acids in the presence of training will not harm the human body.

But studies have shown that with long-term consumption of the product in uncontrolled doses, there is a risk of developing:

• Diabetes. Elevated concentrations of BCAAs cause insulin resistance. This is a condition when the body's cells do not respond to increased hormones.
• Oncological diseases. American physician Joseph Mercola claims that excessive intake of essential amino acids stimulates the activity of the mTOR enzyme. The enzyme exhibits sensitivity to nutrients and is responsible for the release of hormones that regulate metabolism, growth, division and cell regeneration. As a result, cells grow and divide rapidly, and the process of removing defective elements slows down, increasing the risk of cancer formation.

The use of additives can be harmful if low-quality products from a dubious manufacturer are used and storage conditions are not observed.

Attention! The use of free leucine when administered intravenously provokes a hyperglycemic reaction and reduces the level of response to insulin.

A few facts you definitely need to know!

1. For weight loss, a single dose of 4-8 grams is optimal (the specific figure depends on body weight).
2. You need to take amino acids one to three times a day.
3. Many experts, speaking about how to properly take BCAA, emphasize that the complex should not be consumed on an empty stomach.
4. Before purchasing capsules or powder, pay attention to the dosage. The portal hudeem-bez-problem.ru warns: some manufacturers offer tablets in very small concentrations, and the price is not cheap.
5. If you have chosen the powder form, do not be confused by the fact that when diluted in water, the drug does not completely dissolve, and a film appears on the surface. That's how it should be.
6. The amino acid complex tastes bitter, so don’t be surprised.
7. During training, it is best to add a few tablespoons of sugar to water with amino acids to speed up the flow of substances into the blood.
8. The market offers simply preparations of three amino acids and complexes containing, in addition to these three essential substances, vitamins and microelements.
9. Before taking BCAA
   , be sure to check the expiration date. Now on many forums they write that nothing bad will happen, that the dates on the packages are supposedly written with a “reserve”. There are those who advise “taking a risk” by taking a small dose first. Still, you shouldn’t put your health at stake.
10. You can calculate the formula for taking amino acids in consultation with a specialist or on your own. For one kilogram of body weight you need 0.37 grams of the complex.
    So, if you weigh, for example, 80 kg, then you will need 29.6 grams of amino acids per day. It is advisable to distribute this dose evenly before exercise, during and immediately after, if necessary, and between meals, but not on an empty stomach.

So, if you have set yourself the goal of training to achieve excellent weight loss results, a complex of essential amino acids will help with this. The main thing is to remember how to take it correctly so that it turns out to be both useful and effective.

Author - Eva Raduga, portal about weight loss WE LOSE WEIGHT without problems!