How to take BCAA powder and capsules for weight loss and gain

Sport is one of the ways to acquire an ideal figure, which requires not only regularity and proper exercise, but also the use of additional substances. Girls who play sports often resort to using a variety of sports supplements designed to improve their figure shape and quickly restore muscles. The question of necessity is not completely closed at the moment - there are claims that amino acids can bring benefits and harm.

In order to figure out how to take BCAA so as not to harm the body, you should study the composition and effect on the body of women. This supplement includes the presence of leucine, isoleucine and valine - they are indispensable for humans, since a considerable amount is spent on building the proteins that make up muscles. It is these 3 amino acids that the body itself does not produce, which necessitates the need for artificial supply from sports nutrition.

Why do girls drink BCAA amino acids?

If you take BCAA amino acids correctly, your metabolism accelerates and the process of muscle fiber recovery improves.

The complex performs the following functions:

help muscles grow with regular strength training;
accelerates tissue restoration and regeneration;
maintains nitrogen balance;
improves protein synthesis.

If you know how to properly take BCAA powder for weight loss, you can significantly speed up the weight loss process. This is explained by the fact that amino acids activate the production of leptin, which can reduce hunger.

Important! Girls should not think that taking BCAA will cause their body to start gaining muscle - this is absolutely not the case.

An important advantage of amino acids is that the body quickly recovers, which is why even an intense and grueling workout will go faster.

What is BCAA for?

BCAA (Branched-chain amino acids) are an essential material for building new muscle structures, and these amino acids make up 35% of all amino acids in muscles.

Many studies have been conducted (which we will touch on below) that have proven the following effects when bodybuilders take BCAAs:

Prevent catabolism (destruction of muscle structures);
Promotes the growth of “lean muscle mass”;
Reduce the percentage of body fat;
Increase strength indicators;
Increases the overall effectiveness of taking other sports nutrition by 30-40%;

Their role is also very important for the body:

Substrate (initial product) for protein synthesis of muscle structures;
Substrate for energy production;
These amino acids are precursors (precursors) for the synthesis of other amino acids (alanine and glutamine, in particular);
Metabolic modulators (drugs that have a beneficial effect on the metabolism of cells that have undergone a severe decrease in the amount of oxygen or hypoxia, as well as ischemia)
Stimulating insulin production;
Acceleration of fat burning (due to the conversion of the peptide hormone leptin in adipocytes);

Hence the conclusion is that BCAAs are useful during any period of training! Both when gaining muscle mass and when burning fat.

How does it work?

Scientists have proven that during training, a person uses amino acids to obtain energy, and their production requires glucose. But if these substances are not enough, the body begins to use muscle tissue, which leads to loss of muscle mass. This is why additional BCAA supplements are needed to stop the breakdown;
supplements affect the construction of muscle tissue, since protein can only be produced if sufficient amino acids are supplied. By taking them, the athlete helps his body, and in gratitude he allows his muscles to grow;
an important factor is assistance in the production of glutamine, which affects the process of muscle growth;
weight loss Amino acids suppress appetite, while their calorie content is low, which, together with training, speeds up metabolism.

Video

https://youtu.be/fuJgsYZeJfM

Proper nutrition is an important component of success

To achieve high results in various sports requires not only hard training, but also proper balanced nutrition. Special requirements for the daily diet for athletes for whom strength, endurance and targeted formation of muscle tissue are important (bodybuilding, weightlifting, powerlifting, fitness, etc.).

Protein (from the English protein - protein) is the main building material, a source of vital amino acids, without which not a single cell, not a single organ of the human body, as well as the immune system, can do.

It is in the process of protein breakdown that the energy needed by the body is released.

A person gets protein from food. There is a lot of it in eggs, various seafood, meat dishes, and dairy products. It is also found in legumes (peas, beans, soybeans). But plant proteins are classified as incomplete, because the body is able to synthesize them independently, unlike proteins of animal origin

Therefore, it is very important that animal proteins are present in sufficient quantities in the diet.

For normal life, about one and a half grams of protein per kilogram of your body weight per day is enough. It is recommended to divide the daily dose of nutritional supplements into two or three doses.

High-protein nutritional supplements are an important component of sports diets.

Components

BCAA contains:

Isoleucine. This substance is an important source of energy. If it is not enough, the body begins to consume muscle tissue. In addition, this factor affects fatigue, mood, and a person. He becomes drowsy, his sugar level drops;
Leucine is important for proper muscle development. The substance is involved in the formation of protein, due to which muscle fibers are protected from destruction. Allows you to increase endurance and add energy;
Valine is another source of energy, and the substance provides stimulation. The supplement is able to maintain nitrogen balance and also allows tissues that were damaged during training to quickly recover.

Attention! You need to be careful with taking valine, as some experts claim that excess of it leads to the appearance of goose bumps.

BCAA gives you energy

Unlike other amino acids, BCAA can be used in muscle tissue as an energy source, allowing you to exercise longer without feeling fatigued. That’s why before training I advise you to “pep your BCAs.”

The principle of action is as follows: BCAA reduces the amount of tryptophan in the blood, which is responsible for the production of a substance that is an intermediate in the production of serotonin. But it is serotonin that signals the brain about fatigue. It turns out that the more BCAAs in the blood, the less the effect of tryptophan and the weaker the signal to the brain that we are tired. As a result, during training we will be able to do more approaches with the same weights.

Taking BCAAs before cardio training - jogging, cycling - can significantly reduce protein breakdown, and in some cases stop it completely, since these amino acids are a strong anti-catabolic. That’s why, when I was fasting and on my famous “14 kg in 14 days” diet, I drank at least 15 grams of BCAA per day, and if I didn’t feel well, then more than 15 grams.

Features of taking amino acids

Each female body is individual, so the selection of a regimen for taking capsules should be made based on its characteristics. But there is a certain norm - approximately 20-25 grams of amino acids, and the dosage must be taken in stages.

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For example as follows:

in the morning on an empty stomach;
before training;
during training;
after training;
for the night.

According to reviews, girls often take amino acids on rest days, because, as everyone knows, muscles grow during this period.

In this case the scheme is as follows:

in the morning;
between meals;
for the night.

How to combine and properly consume sports nutrition

When purchasing sports nutrition, many athletes have a question about how to properly and at what time to consume protein, gainer, creatine or BCAA in order to get the maximum effect from training in the future. In this article, we will point out the main recommendations that should be taken into account when consuming sports nutrition throughout the day.

Protein

It is advisable to mix various proteins with milk. If milk is poorly digestible, then it should be mixed with regular drinking water. You can drink protein in the morning, at night, between meals and after training, depending on the type of protein and your goals.

Gainer

The gainer is also mixed with milk or water. Gainer must be drunk after training, as well as between meals and in the morning. Consuming weight gainers at night can lead to unwanted fat growth. The amount of gainer should be calculated based on how many calories you need to get per day.

Creatine

Contrary to the statements of some manufacturers that creatine should be taken with food or protein, creatine is best consumed separately and in its own form, i.e. not as part of a protein or gainer, but in a separate form or together with the transport system. Creatine in its own form or with the transport system is absorbed much better! It is better to drink creatine separately between meals, stirring it in grape juice, 5 grams of creatine per 1 glass of juice. If creatine comes with a transport system, usually a mixture of carbohydrates, then creatine can be mixed in water, since the carbohydrates that come with creatine will replace grape juice. Creatine is drunk separately from everything else so that during the digestion process it does not collapse and turn into a useless product; the transport system and grape juice are used for the same.

Amino acids

Amino acids can be drunk with water, juice, any liquid, both in the morning and during the day, and between meals, and at night, as well as with food, before eating food and after, i.e. at any time, they will be learned always and at any time.

BCAAs

It is better to drink BCAA or BCA before, during and after training; this is the ideal time to consume BCA with water, juice or any other liquid. You can drink them with food, protein, or just about anything. For the effect of BCAA to be felt, you need to drink about 5 grams at one time. In general, they are consumed from 5 to 20 grams at a time. Naturally, 1 gram of BCA will have an effect, but not what you expect from them.

Glutamine

A very delicate and unstable amino acid, glutamine must be mixed in water and drunk immediately. It is best to drink glutamine separately between meals or in the morning and at night, but you can also mix it with protein or gainer or regular food. The dosage of glutamine should be from 5 to 20 grams, since most of it is destroyed in the stomach without ever entering the blood.

Vitamins, minerals

Vitamins can be taken with water at any time of the day, but preferably with food, either immediately before a meal or immediately after a meal, since with food they irritate the stomach less and are better absorbed. Dosages of vitamins must be looked at depending on the manufacturer and adhere to the manufacturers' instructions.

Fat burners

Fat burners should be taken with water, in accordance with the manufacturer's instructions, or half an hour before training.

L-carnitine

As a strengthening agent, you can drink L-carnitine at any time of the day, with water or with food. As a fat burner, you should drink it 30 minutes before training, starting with a dosage of 1 gram and, depending on your feelings, gradually increasing it. Typically, L-carnitine is already felt well at a dosage of 1-3 grams.

Pre-workout supplements

It is necessary to drink 15-45 minutes before training, stirring in water or juice. Pre-workout complexes must be taken on an empty stomach, i.e. Before using a pre-workout complex, you should not eat for at least 1 hour, but preferably 2, since the ingredients included in the complexes are destroyed in the stomach and the complex no longer works as it should.

L-arginine or nitric oxide

Drink before training on an empty stomach, just like a pre-workout complex, or in the morning immediately after sleep, and start eating half an hour after taking L-arginine so that it has time to be absorbed. L-arginine is very delicate and easily destroyed, hence the need to take it on an empty stomach.

Losing weight and gaining muscle mass

How should a girl take BCAAs for weight gain in order to get the maximum benefit for the body? An effective recommendation is mandatory before sports activities, in the middle of training, and also after it. This provides a person with the necessary energy, due to which the process of burning muscle tissue does not occur. Taking at other times is not necessary, but for muscle growth progress, professional trainers recommend taking them daily.

Speaking of losing weight, it is also difficult to assess the benefits of amino acids for the body. Muscle fibers are not destroyed, metabolism is accelerated, and food cravings are further reduced - this combination leads to rapid weight loss.

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Medicines and instructions for use - purposes and indications, side effects, contraindications and dosage features. Prices and reviews of medications, doctors’ opinions. Branched chain amino acid (BCAA) supplements are popular in bodybuilding and fitness. Sports nutrition includes several types and a huge number of manufacturers. Athletes who need the growth of strong muscle tissue cannot do without it. BCAAs cannot be synthesized in the body, therefore they enter the body with food containing protein and are classified as essential amino acids. Muscle tissue is made of protein, and protein is made of amino acids, which are strung like pearls in a necklace. In order for muscles to grow, new amino acid beads are needed. Protein biosynthesis is impossible without important components in the strings of the necklace - BCAA amino acids. The composition of bcaa amino acids is leucine, isoleucine and valine.

Which type of BCAA to choose?

Amino acids are produced in tablets, capsules and powder. The effectiveness of each type is the same, and the choice depends entirely on the girl’s taste preferences and the convenience of taking one form or another. If you plan to prepare energy drinks, then the most convenient option is powdered BCAA, but it does not taste very pleasant. Taking tablets and capsules is more convenient, but the manufacturers cheated, since the recommended dose for the body is much lower than in powdered amino acids - this is designed for the girl to purchase a larger package to save money. Regardless of the type you choose, you need to follow the instructions not only on the product, but also take into account the reaction of your own body.

BCAA sports supplement for weight loss: rules of use

Look for BCAA's not only in sports nutrition stores, but also in meat, dairy products, nuts, beans and grains. The topic of sports nutrition is one of the most controversial in modern fitness. As always, I took a place somewhere in the middle. I'll tell you which ones and why. Last summer I first learned about this magic - sports nutrition. And she understood the topic quite thoroughly. At the same time, trying product after product.

At different times, on my kitchen table there were jars with different types of protein, amino acids, BCA, glucosamine, elcarnitine, pre-workout, fat burner. Perhaps there was something else - I don’t remember. Let's make a reservation right away: sports nutrition is not pharmacological drugs that affect the hormonal system and provoke explosive muscle growth.

Sports nutrition is essentially concentrated food supplements that improve an athlete's performance. Take the same protein that is made from regular whey.

Or from eggs. Or from soy. Although there are also products that cause a certain mistrust.

Harm

Since amino acids are a natural part of the body, they cannot be harmful. An exception is made if a person suffers from chronic and acute diseases associated with the kidneys, or has problems with the process of removing protein residues.

Video

https://youtu.be/oAtGK88ur34

Sometimes the composition contains other elements to which a person may be allergic or intolerant.

Please note: It is recommended not to take supplements if you have problems with your urinary system.

In addition, there is an opinion that if you take BCAA for a long time and then abruptly stop, all the results that the athlete achieved will disappear. Whether this is true or not is difficult to say.

BCAA side effects and harm

Bcaa amino acids cause virtually no harm to the body. That is why the supplement is so popular, and almost all reviews about it are positive. Its use has a positive effect.

It is impossible to select the exact dose during strength and cardio exercises. By playing sports, you will understand how many amino acids your body needs. It all depends on the rate of muscle growth and proper nutrition. Only by experimenting can you calculate the optimal volume.

A volume of 3-4 g is enough for a person who does not practice strength training. A professional athlete requires a larger amount of the substance to achieve results. There is no need for breaks; the course of treatment is not limited in time.

It is important to understand that many foods contain BCAA amino acids (meat, cheese, etc.), they are necessary for normal life. Therefore, in reasonable doses, this supplement is safe for health.

Andrew

Welcome to IronSet, a blog about sports and healthy trends. Andrey is a writer and sports consultant who contributes to our blog.