What is the difference between bca and amino acids

Contraindications, side effects, overdose

Probably, many men, before taking BCAA, wondered how this nutritional supplement would affect potency. And there is nothing strange in this, since quite often you can hear that sports nutrition worsens erection and libido. In fact, a supplement containing only amino acids does not affect the potency of healthy men. Also, adequate portions of amino substances are not capable of causing disruption to the digestive organs. But some contraindications still exist. And if you ignore the correct method of use, the supplements may also cause some side effects.

The use of BCAA may be dangerous for people with amyotrophic lateral sclerosis (in this case, pulmonary failure may develop against the background of amino acid consumption). In hepatic encephalopathy, consumption of BCAA may increase plasma ammonia levels. It is also not recommended to consume branched chain amino acids 2 weeks before scheduled surgery. The fact is that BCAAs can affect plasma sugar levels, and this in turn affects blood clotting. In some cases (with cirrhosis or other liver diseases), a negative effect on the liver is possible.

Regular use of BCAA reduces the efficiency of absorption of B vitamins. Therefore, the rules for taking amino acids require taking vitamins and minerals in parallel with sports nutrition. In addition, an overdose of BCAA affects the production of serotonin (the so-called joy hormone).

There are also recommendations not to give BCAA powder or capsules to people prone to allergies, pregnant and nursing mothers, children, patients with kidney disease or cardiac problems. Beginners are often interested in how old they can start taking BCAA supplements. Trainers and nutritionists answer: like any other sports nutrition, not earlier than after a year of regular exercise in the gym and only after 18-20 years.

Amino acids and catabolic processes

A low-calorie diet is a direct path to muscle destruction. And this happens for several reasons. A deficiency of carbohydrates and fats leads to the fact that the body uses proteins, including those contained in muscles, to produce energy. At the molecular level, it looks like this: protein breakdown is activated (a process known as catabolism), resulting in the release of amino acids, which the body uses as fuel

To prevent muscle loss, it is important to ensure that the rate of protein synthesis exceeds the rate of protein breakdown. If the speed of these indicators is equal, the muscles will not decrease, but will not increase in size either

A low-calorie diet simultaneously affects two indicators: catabolism accelerates, and protein synthesis, on the contrary, slows down. The result is that the body loses muscle faster than under any other circumstances.

And according to sports nutritionists, the only wise solution in this case is the use of amino acids in the form of a nutritional supplement. Many sources advise consuming 4-8 g of amino substances before and after training. This is believed to be the optimal dose for enhancing performance and protecting against catabolic damage.

What are amino acids needed for?

Amino acids are vital for the human body.
The fact is that they are directly involved in the synthesis of protein, from which, in turn, cells, tissues, and organs are built. Scientists today talk about 28 amino acids. Moreover, our body synthesizes 20 of them without “outside help.” But another 8 enter our body exclusively with food.

Those who play intensive sports . The fact is that even during low-intensity training, the lion's share of amino acids is burned. And what is lost must be replenished.

A lack of amino acids leads to various pathologies in the body and can have irreversible consequences. Typically, professional athletes take amino acids 3-4 times a day. Often, especially for beginning athletes, the question arises:

Which is better: BCAA or protein: basic information

Protein is present in every living organism. Therefore, it is found in almost all food products

But is this amount enough? If you are planning to start exercising, it is very important to get enough protein as it helps with muscle recovery after exercise.

According to the National Institutes of Health, the daily value is calculated using the following formula: 0.36 g of protein per 1 pound (=453 g) of body weight. But if you exercise regularly, this number increases to one gram or even more. Namely: 1 g of protein per 453 g of body weight.

That is, our body mainly consists of protein, which in turn consists of amino acids. Figuratively speaking, they are like microscopic Lego pieces. There are 20 amino acids that the body cannot do without. Nine of them are essential. This means that the human body does not produce them on its own. For this purpose, a special healthy diet is required.

Nutritional supplements containing proteins and amino acids have many beneficial properties. They help with muscle recovery after exercise and reduce fatigue

Therefore, it is very important to take these foods after a grueling workout.

BCAA - what is it and why is it needed?

BCAA is an acronym that stands for Branched Chain Amino Acids, which translated from English means “branched chain amino acids.” These are three essential amino acids: L-leucine, isoleucine and valine, which provide and store energy for muscle tissue.

If you're trying to lose weight by reducing your calorie intake, your body contracts muscle tissue to provide energy. BCAA plays an important role in the process of weight loss. This supplement will allow you to gain a slim figure by getting rid of excess fat, not muscle. In addition, the amino acids it contains help you recover faster after heavy exercise.

Protein food supplements

So what is preferable: protein or BCAA? What is the difference and which is better to take?

Whey protein is obtained in the process of processing milk into cottage cheese; liquid whey, obtained by heating and settling sour milk, is subsequently dried to a powder state. In this form it is easily digestible. Recommended for use after training. In fact, the term "protein powder" refers to whey protein.

If you still doubt whether protein is right for you, evaluate the beneficial properties of this product. It allows:

• Build muscle mass;
• Reduce muscle fatigue after training;
• Burn excess fat;
• Gives a feeling of fullness.

Moreover, numerous studies have shown that whey protein is very beneficial for protein synthesis in muscle tissue. In addition, it improves metabolism, allowing the body to burn fat faster.

Note: in addition to whey protein, there are other types, for example, casein, which is best used before bed because it is absorbed in about 3-4 hours and can feed the body with amino acids.

BCAA selection

Many people who go to the gym have come to believe that amino acid supplements are best taken during workouts, rather than before or after exercise. This is something to consider because many manufacturers indicate on their labels that the supplement should be taken before or after exercise.

If you prefer BCAA, but do not have sufficient financial resources to purchase such supplements, do not worry. There are effective remedies at low prices.

Protein Selection

If you are not a vegetarian, you can combat your hunger with whey protein consumed post-workout as a source of valuable energy. Remember that you can get the most benefit from the product if you take it within 20-30 minutes after exercise. If more time passes, the results will be slightly worse.

If you can't find a free serum (maybe you won a few packs), the best products are quite expensive. In addition, the price depends on the quantity.

Daily norm

BCAA amino acids are produced in three forms:

• pills;
• capsules;
• powder.

Powder preparations are especially popular due to their affordable cost.

For a person weighing 70 kg, the daily requirement for BCAA amino acids is 6 grams, which is equal to half of the body's daily requirement for all essential amino acids. The dose can be increased to 8 grams. Amino acids should be taken one to three times a day.

BCAA amino acids can be taken constantly, without breaks for recovery. Of course, you must first make sure that there are no medical contraindications for this. However, these are unlikely to be found.

Which BCAAs to choose

Among them:

• Xtend BCAA from SciVation. The main advantage of this product is the variety of flavors. Orange, blueberry, fruit punch, grapes, green apple, lemon-lime, mango, pineapple, strawberry-kiwi, strawberry-mango, watermelon - as you can see, there are BCAAs for every taste. Each serving contains 7 g of BCAA in a 2:1:1 ratio and 0 calories. Additionally, the product contains a mixture of electrolytes that will help maintain water-salt balance during training.
• AMINOx from BSN. This product has one interesting feature - it begins to foam after mixing. It turns out something like lemonade, only dietary and healthy. Some people like it, some not so much. Citrulline is added to the composition, which improves blood circulation in the muscles. The only negative is the large number of dyes.
• BCAA 5000 Powder from Optimum Nutrition. These are one of the few powdered BCAAs that come without flavoring. Yes, the product has a specific taste, but you know for sure that you bought the three amino acids you need and nothing more. You can find variations in flavors: fruit punch and orange.

We also recommend that you pay attention to our BCAA rating - an overview of the most popular brands. ”alt=””>

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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.

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 an ordinary person.

The daily requirement for leucine, one of the most important amino acids for muscle growth, can be satisfied by eating 300 g of beef; making it even easier with a protein shake

BCAA or protein - what to choose?

As mentioned earlier, whey is a by-product of milk. Another advantage of this substance is its low lactose content. This product is used by athletes and bodybuilders as a meal replacement before and after workouts. The whey contains 9 essential amino acids.

There is a wide selection of different types of whey protein on the market, with slight differences. For example, whey protein isolate contains a high percentage of protein - about 90%, and low fat.

Summarizing all of the above, it should be noted that you can combine BCAA with whey. This will allow you to get the maximum benefit as each product is effective in its own way. However, they cannot be mixed. BCAA's are best consumed during exercise, while whey is typically consumed post-workout. But if you wish, you can give preference to one product and get good results. If your funds are limited, take BCAA. If you want to get rid of excess fat and build muscle, consume protein after your workout.

Below are a few more important questions to consider when choosing a dietary supplement.

Efficiency

It is unfair to assume that one product is more effective than another. Keep in mind that these supplements are used for different purposes. On the one hand, whey protein helps you feel full and provides energy, which the body uses to develop muscles. On the other hand, BCAA will help you get rid of excess fat and stay slim. Try to paint a clear picture of what you really need. This will help you get the answer and determine what type of supplement you need.

Synthesis

Protein powder contains all the amino acids necessary for the body. However, it will take some time for the first visible results to appear. This is due to the fact that the process of processing the substance occurs through the liver.

On the other hand, BCAA brings faster results, since the absorption process occurs in the skeletal system. This preserves muscle tissue and prevents catabolism.

Calories

Both whey and amino acids help you gain muscle mass. But one of the main differences lies in the number of calories obtained in the process of consuming these supplements.

Keep in mind that a BCAA supplement is unlikely to add calories since the amino acids are already broken down and the body won't have to do this on its own. As for protein powder, 100 g of this product will provide about 27 calories.

Prices

If you're deciding whether BCAA or protein is better, it's also reasonable to think about cost. In addition, common sense dictates that the quantity of a product purchased is directly proportional to the funds spent on it. If you want to keep your calorie intake to an absolute minimum and maintain muscle mass, choose amino acids. If you're looking to save money, you can get by with protein.

Dosage

Depending on your current weight and activity level, the recommended protein intake will vary from 0.5 to 1.5 grams per 1 kilogram of body weight. This is the daily amount of all protein consumed along with food. If it turns out that you eat a lot of meat, eggs, fish and other protein foods, it's likely that you don't need to take a supplement. Plus, unlike BCAA, whey protein may increase your calorie intake. And if you need to quickly recover after a hard workout without getting a lot of calories, then it is better to take amino acids.

As for amino acids, the body requires only 10 mg, with the exception of leucine, the recommended dose of which is 14 mg.

Bonus tip: Always check labels and watch your body weight. If in doubt, consult with specialists!

Conclusion

So, there are several main differences between bcaa and amino acids:

• form. Amino acids are the general name. This supplement includes all the existing components needed by the body. Bcaa, on the other hand, is only a small group of amino acids;
• assimilation. To break down regular amino acids, the liver has to work the hardest. In the case of bcaa, everything is much simpler - the necessary amino acids are supplied directly to muscle tissue;
• compound. Complete complexes include absolutely all amino acids – both essential and essential. In the case of bcaa, there are only three elements in the composition that are most needed by the body.

Thus, differences between the two popular supplements do exist. All that remains is to decide on your task. If the goal is a general strengthening of the immune system, restoration of strength, and replenishment of vitality, then it is better to give preference to a complex amino acid complex. When you need to gain muscle mass and remove fat, bcaa is better suited.

What is BCAA (BCA)?

BCAA amino acids (or BCA) is a sports supplement that is a combination of the three most important essential amino acids for humans. The English name Branched-Chain Amino Acids means amino acids with branched side chains. The daily requirement for these three amino acids is 5-6 g, or half of the total requirement for all essential amino acids¹.

Let us remember that essential amino acids are amino acids that cannot be synthesized in the human body and must be supplied with protein foods. Science identifies 22 of the most important amino acids, 8 of which are essential (valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine). BCA contains leucine, isoleucine and valine.

Sports supplements containing BCAA amino acids are needed to optimize metabolism both during physical training and to accelerate the processes of subsequent muscle recovery and growth. In addition, BCAs can be useful when following a weight loss diet or during intermittent fasting - they block the feeling of hunger without being a significant source of calories.

What are BCAs needed for?

The amino acids leucine, isoleucine and valine included in BCAA are extremely important for the proper functioning of the metabolism of athletes. Leucine is needed to enhance the production of growth hormone, normalize blood glucose, and also to activate muscle tissue repair processes. Isoleucine helps increase the overall endurance of the body and is useful in recovery processes.

The amino acid valine, in turn, stops catabolic processes (prevents protein destruction), reduces the healing time of microtraumas in muscle fibers after training and improves nitrogen balance. The main advantage of sports supplements with BCAA is that they have an extremely high absorption rate and begin to act in just a few minutes.

The benefits of sports amino acids BCAA

1. Reduced feelings of fatigue during prolonged exercise
2. Slowing down catabolic processes in muscles
3. Normalization of hormonal levels (primarily the hormone insulin and the hormone cortisol)
4. Reduced hunger

Proven effects of taking a complex of amino acids and BCAA

The BCAA amino acid complex has several main tasks:

• prevention of atrophic processes in muscle fibers;
• elimination of fat deposits on the liver and under the skin;
• increased results after taking other sports nutrition, sometimes the effectiveness rate increases by 40%;
• Thanks to the release of energy, strength indicators increase and muscles develop.

As practice and experience show, bcaa amino acids are best taken by representatives of strength sports

BCAA in liquid form

Another form of BCAAs comes in liquid form. It is a concentrate that is diluted in water. Ready-to-drink drinks are also sold. It is advisable to buy them in case of a long trip. It’s enough to throw a couple of these bottles into the glove compartment or travel bag and drink little by little without worrying about catabolism. In this case, you don’t need to take a shaker, a bottle of clean water, or a can of BCAA with you and waste time on stirring.

Concentrated BCAAs are a rather controversial form of release. Often their taste is too sweet and rich, and carrying a bottle of concentrate in your gym bag is a dubious pleasure. It can leak or crack at any moment. Now this form is rather poorly represented on the market, since the demand for it is extremely low.

Among ready-made drinks with BCAA, experts highlight:

• AMINOx from BSN (532 ml). The same AMINOx, only in convenient portioned bottles that you can take with you anywhere. Available in one flavor - fruit punch. Contains a lot of vitamin D (calciferol), which has a beneficial effect on the immune system and acts as a preventative against Alzheimer's disease.
• Essential AmiN.O. Energy from Optimum Nutrition (473 ml). Available in two flavors: orange and watermelon. The product contains 100 mg of caffeine, a nervous system stimulant. Small doses of caffeine will help awaken adrenergic receptors and better mentally tune in to the upcoming workout.
• Amino 23 Liquid from ProSupps (946 ml). This product contains not only BCAA, but also many other amino acids in free form. An excellent alternative to a protein shake after a workout, as it is absorbed much faster and immediately starts the process of muscle tissue restoration.

What is better to take: amino acids or bcaa?

Along with their differences, amino acids and bcaa have a common function - maintaining the size of muscle mass during weight loss and synthesizing its growth in the presence of physical activity.

The choice of these sports supplements should be based on the purpose of use. If a person takes little protein food, it means he is not getting enough amino acids. To replenish proteins in the body, complex amino acid supplements are suitable. Also, if a person plays sports and does not take additional sports protein, then he needs to take complex amino acids to prevent the destruction of muscle tissue and affect its growth. Amino acids are a multifunctional supplement, and, along with functions related to the condition of the muscle corset, they perform the function of replenishing the missing components for the optimal condition of bone tissue, as well as maintaining the body’s immunity. They can be taken by people who do not exercise at all and do not think about the condition of their muscles, but want to have a strong immune system and excellent condition of hair and nails.

BCAAs are not suitable for the prevention of diseases, since the included amino acids are aimed at other processes: maximum muscle recovery after training and the most effective fat burning due to leptin. Despite the fact that amino acid complexes also help maintain muscle tissue at a stable level, when losing weight they do not accelerate the fat burning process, unlike bcaa.

Bcaa are ideal for those people who engage in targeted sports. Due to the fact that they increase the body's endurance, they are effective in increasing athletic performance. Amino acids cannot contribute to this due to the low concentration of leucine, isoleucine and valine.

It is most effective to take both sports supplements if a person has the opportunity to purchase them. If you need to make a choice, then you need to accurately determine your own goal, familiarize yourself with information about the work of supplements and combine the chosen one with a nutritious diet.

It has become fashionable to play sports today, and the use of various drugs for muscle growth can increase the effectiveness of training. To gain weight, amino acids in general and BCAAs in particular are used, which also help replenish the supply of nutrients. Which option is better and more suitable for the body?

Action

The presence of high levels of BCAA becomes the basis for cell formation, division and growth. At the same time, the body requires increased amounts of ATP energy, which is necessary for muscle growth and recovery. Therefore, if your goal is to speed up the recovery process and achieve maximum results, then you should think about enriching your diet with bcaa amino acids.

Taking bcaa complexes helps prevent the destruction of muscle fibers. Indeed, during active training, the body is depleted, uses all existing reserves of amino acids and begins to take energy from already formed muscles (by breaking them down).

Additional consumption of BCA allows you to prevent dangerous and irreversible catabolic processes and replenish existing reserves. As a result, you can achieve results faster - increase muscle mass and strength. It’s a big plus if the complex contains glutamine. In this case, the processes described above go much faster.

A properly selected bcaa complex can not only increase muscle size, but also strengthen the immune system. This is quite logical. During active training, the body's reserves of amino acids are depleted (we have already mentioned this). As a result, the immune system suffers. This is why most novice athletes often begin to get sick during periods of heavy loads. To avoid this, it is important to supplement the diet with bcaa supplements and glutamine. In this case, the risk of getting sick is minimized.

The training process leads to complete exhaustion of the body and “sucking out” almost all the energy. In such a situation, muscles are not able to grow. In turn, leucine molecules are able to cover the lack of ATP and provide the necessary synergistic effect. That is, the body receives the necessary power for growth and development. Therefore, bcaa simply needs to be taken before or immediately during exercise. This allows you to maximize productivity and achieve your goals.

Modern bcaa complexes, which contain glutamine, are very effective fat burners. No wonder. Taking bcaa directly affects the production of leptin, a hormone that helps destroy excess deposits. As a rule, this happens due to a decrease in appetite, acceleration of metabolism and lipolysis. In this regard, VSAA works flawlessly and is a great help during the “drying” period.

How to choose and take BCAA correctly

When it comes to choosing a BCAA, the first thing you have to deal with is what type of supplement to choose - capsules, tablets, liquid form, powder. In the vast majority of BCAA products, the ratio of the three components is classic - 2:1:1 (two parts of leucine, valine and isoleucine - one each).

BCAA capsules

Capsules are a fairly convenient and effective form of BCAA. Since the capsule is swallowed without chewing, a slightly larger amount of amino acids goes directly to the site of their absorption in the intestines, without settling on the tongue and teeth.

The most popular BCAA product (not only in capsule form, but in general) is the product from Optimum Nutrition, which has good reviews from athletes who have used it and is of decent quality at a reasonable price.

Optimum Nutrition BCAA 1000 Caps

Muscle Pharm BCAA 3:1:2

BCAA powder

Another convenient and popular form of taking BCAA is in powder form. In terms of product quality, we can again distinguish Optimum Nutrition and Ultimate Nutrition. The powder form is also interesting because it is easier to visually determine the quality. Real BCAAs are poorly soluble in water; when wet, they turn into a white “mush” and form a film on the surface of the water. Real BCAA tastes bitter.

Optimum Nutrition BCAA 5000 Powder

Ultimate Nutrition BCAA 1200 Powder

BCAA in tablet form

This type of BCAA is also quite popular. Tablet products include BCAA from Weider and Dymatize Nutrition BCAA.

Dymatize Nutrition BCAA

BCAA from Weider

BCAA in liquid form

Liquid BCAAs are less common. It is difficult to say what advantages they have over their solid analogues, perhaps with slightly faster absorption (and even this is not a fact). The liquid form of BCAA can be used to make a pre-workout energy drink by mixing a serving with sweet juice or simply sweetened water.

BioTech Liquid BCAA

Rules for taking BCAA

When is it appropriate to take BCAA:

• in the morning, after waking up - in order to prevent the consequences of nocturnal catabolism
• just before training
• if the workout is long enough - from an hour and a half or more, you can take a portion during training
• after training
• on non-training days, after taking it in the morning, you can take another serving in the afternoon

There is no fundamental difference in the regimen of taking BCAA between men and women. The only recommendation is to make adjustments to the dosage, since girls for the most part still weigh less than men and train less hard (of course, there are exceptions to this rule)

And as stated above, women should avoid taking BCAAs during pregnancy and breastfeeding - a common precaution for sports supplements.

The only category of non-trainers for whom it makes sense to take BCAA are people engaged in heavy physical labor. Without appropriate physical activity, BCAAs will not be absorbed; the body simply will not need them.

Combining BCAA with other supplements

BCAA's combine well with other types of sports nutritional supplements and can be taken in parallel. The only rule that needs to be followed is to space out the intake of BCAA and supplements such as proteins, gainers and regular amino acid complexes, since simultaneous use can slow down the absorption of both products. And, of course, do not overdo it with the total amount of amino acids in the diet - the excess simply will not be absorbed.

A good option would be to take creatine along with BCAA: both supplements should be dissolved in grape or any other sweet fruit juice and taken immediately after training.

Do you really need to take BCAA?

BCAA actually have a number of beneficial properties and certain prospects in sports. But it would be more correct to classify this type of additive as the “second stage”. For athletes whose financial capabilities are limited, it is better to start taking sports nutrition with various types of protein, gainers and creatine; if finances allow you to purchase something else, you can add BCAA to your diet.

Recommendations for using glutamine

Drink immediately after preparation

Glutamine is unstable and quickly breaks down, losing its beneficial properties. Therefore, “charging” a shaker with glutamine for training does not make any sense. Prepare the solution after training in the locker room and drink immediately.

Do not use with protein

Protein, along with creatine, glutamine and mass gainer, is a working supplement. However, you should not combine glutamine with it, since the protein interferes with the normal absorption of the amino acid. Take a half-hour break between doses.

Combine with creatine

But glutamine goes well with creatine. The effect of such a cocktail will definitely please you. A lot of energy and an increase in strength indicators are guaranteed.

Do not exceed the dosage

Although glutamine is harmless, you do not need to eat the package all at once. You definitely won't feel good. Sharp abdominal pain, nausea, profuse sweating, migraines, aching joint pain are signs of excessive glutamine consumption.

Benefits of BCAAs for beginners

Let us note once again that most of the benefits attributed to BCAA amino acids (increasing strength, accelerating muscle recovery and growth, optimizing the production of testosterone and other hormones) are only a description of the positive effects of any protein (including protein from food) containing these amino acids, but not at all not listing the benefits of pure BCAA.

The use of BCA amino acids in the form of separate supplements is recommended primarily for professional athletes seeking to increase the duration of strength training to 90-120 minutes. Beginners most often do not need to take BCAA amino acids (as well as any other amino acids in liquid form) for muscle growth. Despite this, BCAs may be useful in fat loss training.

BCAA amino acids for weight loss

In simple terms, BCAA amino acids seem to “deceive” the body into believing that there is high-calorie food in the stomach. This activates metabolic processes and starts burning calories - however, in the absence of real food, fat reserves are used. This is precisely the principle behind the influence of BCAA on getting rid of fat reserves.

However, BCAA amino acids are not a fat burner at all and can influence weight loss only in combination with a proper diet and active fat-burning training. Their only advantage for weight loss is that taking BCAA capsules on an empty stomach helps reduce hunger - which, according to reviews, is why girls love them.

***

There are more than 200 different amino acids, but only two dozen of them are critical for metabolism. Although the human body synthesizes most of these important amino acids from each other, nine must be obtained from food. BCAA supplements provide the most important amino acids to help professional athletes train with increased efficiency.

Scientific sources

1. Essential amino acid. Recommended daily amounts, source
2. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage?, source
3. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?, source
4. National Nutrient Database for Standard Reference, source
5. Optimum Nutrition Gold Standard 100% Whey, source

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What about protein?

Protein is a protein (from the English “protein”)

. It is recommended not only for athletes to take it. Lack of protein negatively affects the condition of the skin and hair and overall well-being. If you don't get protein from food, pay attention to additional sources of getting it. When playing sports, protein promotes the growth of muscle tissue, reduces recovery time and increases endurance during training. In addition, by taking protein, you reduce the feeling of hunger, because it is the same food in powder or capsules.

When purchasing protein as sports nutrition, you can find out in the information on the packaging how many amino acids (including BCAA) it contains. Not all sports nutrition products contain such information; if it does not, choose the product with the highest protein content, because the powder will contain additives (carbohydrates and fats).

Manufacturers

A large number of companies are engaged in the production of such sports nutrition. One of them is DO4A LAB (Russia). The company produces complexes with different ratios of compounds, with and without flavoring additives. The price starts from 500 rubles per package. BCAA nutrition is available on the market from Ultimate Nutrition (USA). The company has been producing such products for a long time and is considered a leader in this industry. Supplements with BCAA from Ultimate Nutrition have a variety of flavors, the packaging is designed for an average of 60 doses, its price starts from 1000 rubles. Another sports nutrition manufacturer is VPLab (UK). The company presents a wide range of BCAA complexes with various flavoring additives. The price per package starts from 1000 rubles. The products of another company are presented on the market - Modern BCAA from USPlabs (USA). This company is also considered a leader in the production of sports nutrition. The products have a high safety index. The price per package starts from 1500 rubles.

Bcaa Wikipedia. General information about BCAA

BCAA - branched chain amino acids (abbreviation for English Branched-chain amino acids). Also in colloquial Russian they are called btsaa. In fact, BCAA is a mixture of three essential amino acids: leucine, isoleucine and valine. Let us remind you that essential amino acids are those that our body cannot produce on its own and they come from food. Some people mistakenly believe that BCAA contains all the essential amino acids, but this is not true. There are eight essential amino acids, but BCAA contains only three.

Why these three amino acids? There is no special concern from manufacturers about consumers here; simply obtaining a mixture of leucine, isoleucine and valine is relatively simpler technologically and, as a result, cheaper than isolating each amino acid separately or obtaining a mixture of some other essential amino acids. From this point of view, there is room for some doubt about the veracity of advertising claims about the miraculous effects of BCAA for increasing strength and muscle size. However, these three amino acids are indeed very important for protein synthesis and, in addition, perform a number of other important functions in the body.

What are BCAA's for?

As mentioned above, BCAA consists of three amino acids: leucine, isoleucine, valine.

1. Leucine. It makes up the main part of protein, is a regulator of protein synthesis, and prevents muscle decompensation during long periods of inactivity and the accumulation of excessive subcutaneous fat. There is evidence that leucine promotes collagen synthesis, which leads to strengthening of ligaments and joints.
2. Isoleucine. It works “in conjunction” with leucine, ensuring its metabolism, participating in the synthesis of hemoglobin and regulating blood sugar levels.
3. Valin. Serves as a source of energy, one of the most important components of tissue synthesis - muscle and not only.

Three branched-chain amino acids make up approximately 35% of all types of amino acids that make up human muscles (and all essential amino acids make up about 42%).

In general, we can say that the composition of BCAA, although determined to a large extent by technological and commercial factors, these three amino acids are really necessary for the life of the body and their importance cannot be underestimated. Without these three amino acids, the body will not only not build muscles, but it will simply not be able to maintain basic life processes.

What are the benefits of BCAA?

We offer you a short list of the main beneficial effects of BCAA, not only in sports, but also in the life of the body in general (the degree of evidence for each point varies):

1. BCAAs are necessary for the synthesis of two more extremely important amino acids: alanine (this amino acid is an important source of energy for the body) and glutamine (this amino acid is necessary for the health of the nervous system and gastrointestinal tract).
2. BCAA protects muscles from catabolism, primarily due to leucine. In addition, BCAA support the synthesis of testosterone and growth hormone. Therefore, “drying” bodybuilders often use these complexes. It is believed that they help muscles “not crumble” on a low-calorie diet.
3. BCAA stimulates insulin production. This increases the digestibility of proteins, which can indirectly lead to an increase in strength and muscle mass.
4. The three amino acids that make up BCAA are, as mentioned above, more than 1/3 of the amino acid structure of the protein. Here the advisability of taking it is obvious: BCAA is a building material for muscles.
5. BCAA's are credited with fat burning properties. This is theoretically possible, but the existing evidence base is still weak.
6. BCAA complexes can increase the effectiveness of certain types of sports nutrition: soy protein, gainers, etc. As in the previous paragraph, this is only a theoretical possibility, without an evidence base.
7. If you have problems with your regular diet (for example, irregularity, occasional fast food snacks, low appetite, etc.), BCAA can help correct this picture. Swallowing a couple of tablets or capsules after a meal is easy, and the value of such a meal for the body immediately increases.

Benefit for health

The composition of BCAA amino acids has a positive effect on the human body. The benefits are as follows:

• participate in the construction of muscle tissue;
• prevent the breakdown of muscle fibers. Such unpleasant consequences are often encountered by bodybuilders who are on low-calorie diets;
• normalize insulin production in the body, maintaining normal glucose levels, which saturates muscles with energy;
• increase the level of cortisol and testosterone, maintaining their required level in the blood;
• prevent the breakdown of proteins;
• have a positive effect on the metabolism of cells that did not receive enough oxygen. This type of amino acid is useful for people with ischemia;
• accelerate the process of burning fat cells.

The range of BCAAs is quite wide. They are sold in different flavors of berries, apples, and bananas. Pleasant flavors perfectly reduce the need for chocolate and sweets. This is very important for those who want to lose weight.

Mechanism of action on the body

BCAA as an energy substrate

After intense physical activity, the body needs to replenish its energy reserves. Once glycogen stores are depleted, the body must recover, and for this it can use its own muscle tissue. Therefore, it is necessary to promptly replenish muscles with amino acids that prevent muscle destruction. It has been revealed that leucine itself is a source of energy (adenosine triphosphate); when the amino acid leucine is oxidized, ATP is produced, which makes it possible to recover faster and replenish energy, along with glucose.

Muscle Protein Synthesis

Since muscles consist of 35% essential amino acids, BCAAs play a critical role in muscle protein synthesis. Amino acids are necessary to build muscles; additional intake of the supplement will provide the necessary nutrition to the muscles for further growth and recovery.

As glutamine precursors

BCAAs have one more feature - the ability to be converted into glutamine. In turn, glutamine is a conditionally essential amino acid that is part of protein. It is necessary for muscle growth, which consists of 60% of this amino acid. Also, in addition to the anabolic effect on cells, glutamine increases the level of growth hormone. Therefore, additional intake of BCAAs once again confirms its feasibility.

Stimulates insulin secretion, PI3K and protein synthesis

Phosphoinositide 3-kinase (a key element of the PI3K signaling pathway) – accelerates protein synthesis, transports amino acids into cells, is involved in the regulation of glucose consumption, it is thanks to this pathway that insulin exhibits an anabolic effect. Leucine promotes increased insulin secretion by activating PI3K. Thus, by raising insulin levels, the anabolic mechanism is triggered, as a result of which proteins are synthesized for further muscle building.

mTOR activation accelerates protein synthesis

mTOR is a protein involved in the process of cell division, cell growth and protein synthesis, the main activator of which is leucine. mTOR is activated by high levels of energy (ATP), which is necessary for the synthesis of new protein. Therefore, supplementation with BCAAs, including leucine, accelerates muscle growth by providing ATP.

BCAA and fat burning

By itself, the fat-burning effect of BCAAs has not been proven. But indirectly, when losing weight, BCAAs serve as an anti-catabolic, appetite suppressant and metabolic accelerator. BCAAs are also capable of increasing the secretion of leptin, a hormone responsible for fat burning, fat storage and appetite. When leptin levels are low, the body stores the remaining fat tissue for a rainy day. The higher the leptin, the more satiated the body is and the easier it is to release fats to release energy. Thus, by limiting the consumption of calories from fat and carbohydrates along with taking BCA, you can achieve the burning of subcutaneous fat without stopping the weight at a dead point.

As an introduction

To begin with, let us remember that world science managed to discover 28 different amino acids. The body needs all of them. But our body can synthesize only 20 amino acids. The remaining eight are essential components that can only be obtained from food.

During training, the body is depleted in all respects - a deficiency of vitamins, microelements and energy appears. But most of all, our body needs amino acids, the lack of which must be quickly compensated. Deficiency of such elements leads to muscle catabolism, lethargy, weakened immune system, decreased strength, and so on. In general, the body acutely senses the shortage and “loudly” announces this to the athlete.

This is where a complex of amino acids is useful, which covers the existing deficiency, ensures the growth of muscle fibers, rapid recovery and the necessary amounts of energy. On the other hand, there is an opinion that a bcaa complex may be enough, which also provides the desired result and often has a lower price. So what's the difference?