Why do they drink bza and amino acids? How to properly take BCAA amino acids for muscle growth or weight loss

BCAA is a complex of amino acids that are important for replenishing protein in the human body. The advantage of this complex is that these three amino acids together affect the human body, complementing each other.

The body produces about 20 amino acids that can be synthesized independently, and there are substances that a person can only obtain by consuming food or active supplements.

BCAA what is it for?

The main indication for the use of BCAAs is physical activity and sports, since through the use of amino acids you can build muscle mass. The main difference between this complex is that they are not synthesized by the human body. If these amino acids do not enter the body, the muscles will begin to “dry out” over time. In order to achieve the best results from training, you need to use these products before training. Their effect on the body is determined by the following features:

• increasing muscle endurance;
• reduced loss of other amino acids;
• restoration of energy metabolism;
• reduction of fatigue.

Other indications for taking amino acids for the body include the following:

• excess weight;
• small muscle mass;
• lethargy and lack of energy;
• lack of glutamine.

Many athletes believe that BCAAs are essential amino acids that every person should take. After all, during physical training, oxygen deficiency occurs and people may feel weak. And when the energy supply is depleted, it is recommended to take not fats, but amino acids, which are part of BCAAs. Of course, these acids are present in the human body, but this amount is only enough to survive the first 20 minutes of training.

Functions of BCAA

It is worth noting that the amino acids that make up BCAAs are vital for every person and perform different functions. The main characteristics of these funds include the following:

• amino acids are broken down proteins that act as the building material of muscles;
• produce insulin, which normalizes blood sugar;
• block muscle fiber loss.

BCAAs play one of the main roles in the metabolic processes of the human body. Their functions include the following features:

• basis of protein synthesis;
• basis for energy generation;
• basis for the production of new amino acids;
• activation of metabolism.

Research

Research has repeatedly shown that you need to take enough amino acids to reduce muscle wasting. BCAAs help reduce the period of catabolism, during which muscles begin to grow more slowly. Scientists have proven that the maximum effect from taking these substances can be achieved if you take them half an hour before or after a hard workout along with fast carbohydrates.

According to many studies, it can be concluded that amino acids do not cause harm to humans. But if you violate the dosage, then all their benefits are equal to zero.

BCAA amino acid ratio

Due to the combination of such amino acids, a powerful anabolic effect can be achieved for the body. Thanks to them, you can get a boost of energy and restore muscle cells. It is worth knowing that the body synthesizes other substances for itself from this number of amino acids, which are necessary for muscle recovery.

The ideal ratio of amino acids for an athlete is the following:

• valine – 2 mg;
• leucine - 2 mg;
• isoleucine – 1 mg.

It is worth noting that each of these amino acids is light and well absorbed by the body. All of them enter the bloodstream immediately after administration. Taking BCAA amino acids rather than other complexes is due to the following features:

• the amount of BCAA acids is high only in such products; in complex preparations it is significantly lower;
• Together with taking other amino acids, the absorption of BCAA may be worse.

The muscles of any person consist of two types of proteins: actin and myosin, and BCAA amino acids are the main compounds of these proteins, which is why these substances are recommended for use during physical activity.

BCAA Composition

It was already mentioned above that BCAA is a complex of three amino acids that are most necessary for athletes. We are talking about the following components:

1. Leucine. This is one of the essential amino acids, which is used to treat many human diseases and reduces blood sugar levels. Externally it is a white powder that is poorly soluble in water. A deficiency of this amino acid can cause growth retardation in children. When it breaks down, acids are formed that provoke the formation of cholesterol and hormones.
2. Valin. This is the most important amino acid that plays a big role in the growth of muscle tissue. In addition, with regular use of this substance, pain resistance increases. In medicine, it is used to treat various human addictions, for example, drug addiction. This acid is responsible for reducing a person’s appetite and increasing mood.
3. Isoleucine. One of the important amino acids that takes part in the body's energy metabolism. Its daily requirement does not exceed 2 g per day for an ordinary person and twice as much for an athlete. The acid has strengthening properties and can enhance human immunity.

Side effects

Many people believe that amino acids are harmful to the body, but in fact they have the same effect on human health as foods containing amino acids, such as milk or meat. But these food products are unlikely to harm your health, not to mention individual intolerance.

This is why amino acids can be taken regardless of the patient’s age or physical fitness, because these are natural products. The advantage of using amino acids is that they do not need to be taken in courses; they do not need a break.

The only contraindication to taking these medications is drinking alcohol. In this case, metabolic processes will begin to slow down, and taking these funds will be useless. But if you exceed the specified dosage, side effects may still occur. We are talking about indigestion, dizziness and nausea due to improper use of amino acids.

How to take BCA for weight loss?

If you take amino acids for weight loss during training, then you should do this before and after exercise. If you choose the powdered type of BCAA, you can also take it during fitness. The exact dosage of the drug is calculated based on the following features:

• duration of the lesson;
• type of exercise;
• person's weight.

If you start taking amino acids in order to lose excess weight, you will be able to achieve the desired result, since consuming BCAAs suppresses appetite and produces liptin, which is responsible for burning fat. It is known that the more body fat a person has, the more liptin the body produces.

If you want to lose weight, but do not exercise, then you will not be able to lose excess weight with the help of BCAAs. During rest, they should be taken between meals, as amino acids reduce appetite.

Bcaa: how to take for muscle growth?

The amount of BCAAs consumed depends on the individual, but there is an optimal dose of 4-5 g, which is necessary for muscle growth. Amino acids are allowed to be taken up to three times a day. Of course, you can reduce their number, but it is unknown whether it will be enough for you to achieve the desired effect.
Also, many athletes recommend taking amino acids at night, since it is at this time that regeneration processes are most active. Also, taking the drug in the evening is recommended for people who have muscle pain after training.
If you use amino acids to gain muscle mass, then they can be combined with other types of sports nutrition: creatine, protein, etc. It is probably unlikely that you will be able to find a person who trains daily. But even on rest days, you need to drink amino acids after waking up and before going to bed at night.

When consuming amino acids, you need to adhere to the following features:

• the average dosage is 5-10 g;
• on a training day, the frequency of use is 3-4 times, on rest days 1-2 times;
• eating food containing amino acids.

In order to understand how many grams of amino acids the body needs, it is worth knowing that a person should receive 33 mg of leucine per 1 kg of body weight in one workout. But if you cannot calculate this value yourself, then you need to read the instructions for the drug, which are indicated on the package.

Which bcaas are best?

In general, the market for BCAA amino acids is very wide, and in order to achieve the desired effect, you need to choose a quality product. The best drugs include the following:

• Xtend by SciVation;
• Intra Fuel from SAN;
• SuperPump MAX from Gaspari Nutrition.

SciVation's Xtend is one of the strongest supplements that helps you grow muscles very quickly. It contains all those components that have a positive effect on health. The advantages of the product include the following:

• acceleration of reparation;
• growth of hormones;
• suppression of catabolism.

Available in different flavors: lemon, pineapple, orange, apple, and others. The cost depends on the volume and the specific store. So, a 400 g jar can be purchased from 1700, and a volume of 1100 at a price from 3800 rubles.

SAN's Intra Fuel differs from other supplements in that it can be taken during training. Due to its regular use, muscle tissue is not destroyed, and the athlete’s body becomes resilient during the training period. The most common flavor is orange. A package with 50 servings can be purchased at a cost of 2,300 rubles.

SuperPump MAX from Gaspari Nutrition is one of the popular products among athletes from the West. It must be taken before starting classes; in addition to amino acids, the composition contains other components, which increase the cost of the product. This product is also available in different flavors: orange, kiwi, apple. The cost of one package weighing 640 g costs an average of 2,500 rubles.

How to determine that BCAAs are quality

In order to avoid counterfeits, you need to purchase amino acids only in specialized stores. Before you start using the product, it is recommended to check its quality by dissolving it in water. If the product is natural, it will not dissolve completely and will form a film. The appearance of a quality product must meet the following requirements:

• on the inside of the lid there should be information about the product and brand;
• the membrane must be reinforced and located along the edges of the jar, creating a vacuum;
• presence of a hologram;
• at the bottom of the jar it should be written how many servings of amino acids it contains;
• the presence of a QR code and barcode, by which you can find out whether the product is of high quality or not;
• the logo of the company that produced the amino acids should be located on the lid of the jar.

Before you buy a product, you need to check its expiration date and packaging. And, of course, you shouldn’t be fooled by a low price, since most likely it’s a fake. If you do not have enough money for a quality product, then it is better to postpone its purchase, otherwise you will not feel any benefit from the fake. You should not purchase products through social networks, because if you ask the seller for quality certificates, he most likely will not be able to provide them to you.

In order not to buy a fake, you need to study in advance what a quality product should look like in appearance. It is also worth studying the package and checking it directly in the store. Many bulk protein powders come with a specific color scoop. But sometimes it happens that the external characteristics of a fake are similar to a high-quality product, but when checking the taste characteristics, it is possible to notice that it is not a natural product.

You can learn about what BCAAs are and how to take the supplement in the following short video:

If the amino acids are fake, then their smell and taste will resemble the children's coffee drink Nesquik. Also, by trying a little product, you can determine whether it is of high quality or not. If it sticks to the gums and turns into lumps, you don’t have to worry – the product is of high quality. The thing is that no protein contains 100% protein, and therefore it coagulates.

Products containing BCAA

Many people believe that BCAAs can be replaced with protein shakes. But in fact this is a misconception, and the composition of these drugs is excellent. BCAAs are products for athletes that can be considered expensive, and therefore not everyone can afford them. But if you want to build muscle mass, then you can achieve this effect with the help of regular foods. Of course, the result will take longer, but it will come eventually.

The most amino acids are found in chicken, beef, turkey, salmon and eggs, which is why these products are the basis of the diet of athletes.

For example, one serving of chicken breast, which does not exceed 150 g, contains 6 g of amino acids. Other products containing these substances:

• legumes (lentils, beans, peas);
• seeds (sunflower, pumpkin);
• nuts (peanuts).

Below we will describe how many g of BCAA are contained in different products

Scientists have proven that for normal synthesis of amino acids, 3 g of lecin in one meal, which is contained in a 170 g serving, is sufficient. That is why the serving size is neither more nor less than this value.

Despite the fact that BCAA is beneficial for the body, it is a dietary supplement and is not a medicine, but it is recommended to take it after consultation with a doctor. Doctors do not recommend taking amino acids to people under 18 years of age.

In contact with

Hello my dear readers. Today we will talk about whether bcaa amino acids are harmful to the body? I think it was the fear of side effects that stopped many people from buying sports nutrition. Unfortunately, there is a lot of conflicting information on the Internet. Let's look for answers together. First, let's figure out what btsaa is and why it is needed.

BCAA are amino acids with a branched side chain in their structure. Our body cannot synthesize these substances. They are irreplaceable. There are only three of them in this complex: valine + leucine + isoleucine

• Leucine regulates protein synthesis in the body, as well as nitrogen balance. It is this amino acid that makes up the bulk of all proteins;
• Valine is a source of energy in muscles, as well as one of the important components of tissue synthesis;
• Isoleucine is needed for hemoglobin synthesis and blood sugar regulation. This amino acid is also necessary for the metabolism of leucine.

All these substances are involved in the construction of new muscle fibers. And also, they play an important role in restoration processes. They enter our bodies exclusively through food or supplements. BSAA amino acids are most often found in sports nutrition.

Myths about harm

There are many myths surrounding these beneficial substances. At the same time, there are no clinical trials confirming their harm. I would like to go over the main “horror stories” in a few words. I hope this will finally dispel your doubts.

In sports nutrition, you simply get a concentrated set of BCAAs. Those. The daily intake of such amino acids in the diet corresponds to several scoops. Just because the product is concentrated, it does not become chemical. These are still natural ingredients.

Myth #2: BCAA amino acids cause ulcers, gastrointestinal upset. Studies show that even if you exceed the daily norm, you will not get poisoned. If you systematically abuse these substances, you can only harm your kidneys. In this case, for a long time it is necessary to exceed the daily intake by 10-15 times.

Myth #3: Proteins and BCAAs lead to impotence. It was always strange for me to read about this. Millions of men around the world use sports nutrition. However, none of them spoke about its harmful effects. Moreover, there are no clinical trials to confirm this.

When purchasing a dietary supplement, just pay attention to the ingredients. Various dyes, sweeteners, and preservatives found there cause gastrointestinal upset. They can also provoke allergies and negatively affect liver function. It is better to buy amino acids from well-known companies and with a minimum of additives.

Benefit

The mechanism of action of these amino acids has been well studied. Unlike various myths about harm, it has an evidence base. I want to introduce you to the most important beneficial properties.

For building muscles

One third of the amino acids in muscle proteins are BCAA. Therefore, this complex is the main material for muscle growth. If there are not enough free amino acids in the body, muscle growth stops. For an ordinary person, the protein that he gets from food is enough. For athletes, during and after training, the need for BCAAs increases sharply.

During and after strength training, the concentration of BCAAs decreases. The amount of leucine in the body changes especially dramatically. To restore the concentration of amino acids, metabolic processes are activated.

As a result, muscle proteins are destroyed. They are the main source of replenishment of leucine, isoleucine and valine.

When taken post-workout and during BCAA supplementation, muscle protein breakdown does not occur

Scientists also believe that leucine is one of the main sources of energy. Its oxidation produces more molecules of ATP (adenosine triphosphate) than glucose in the same amount. But ATP is a universal source of energy for the body.

Also, BCAA amino acids cover the increased consumption of glutamine during training. This substance not only plays a big role in muscle growth, it regulates protein synthesis. It also increases the production of growth hormone.

For weight loss

Taking BCAA stimulates the production of leptin. It is this hormone that regulates our weight, appetite, fat consumption and accumulation. Leucine, which is part of sports nutrition, quickly saturates the body. Happening. When playing sports, calorie consumption increases because fat is burned along the way.

How to drink and who needs it

These three amino acids are significantly different from the rest. They are metabolized exclusively in muscles, so they are indispensable for athletic people. In addition to their effect on muscle growth, they have other advantages. Taking BCAA improves endurance and physical performance. These substances have been clinically proven to strengthen the immune system. In addition, bcaa promotes rapid recovery of the body. If your lifestyle involves heavy physical labor, taking BCAA will also not hurt.

For weight gain

The effectiveness of any sports nutrition depends on its quality and proper intake. This complex of amino acids can be taken in the morning. And also during and after training. The following energy drink is considered optimal:

One or two scoops of amino acids + a few spoons of sugar + a glass of water

All ingredients are mixed. The body receives the carbohydrates it needs for energy. Due to the liquid, the water balance is restored. And BCAA replenish the amino acid balance. If you are looking to build muscle, this shake can be taken right after waking up. This will help avoid morning catabolism (destruction of muscle tissue).

To reduce weight

If you are losing weight without exercise, taking it is not advisable. To cover the daily protein requirement, it is better to use. The supplement itself will not burn fat. Although it has a beneficial effect on metabolism. If your weight loss is complex and you play sports, feel free to buy this product.

One of the key roles in sports nutrition is given to amino acids. And among them, BCAA complexes are traditionally the most popular among representatives of strength sports and fitness. The main confirmation of the effectiveness of the latter is the numerous positive reviews from athletes and the results they achieved. The best (according to athletes and experts) BCAA are in our ranking.

What are BCAA's and what are they for?

BCAA is a unique complex of three essential amino acids with a branched side chain structure, namely leucine, isoleucine and valine. They act as a building material for muscle tissue and more than 30% of human muscles consist of them. The term “essential” itself means that the body is not able to synthesize these substances on its own and can only obtain them from food.

What beneficial properties do BCAA have:

• Prevent muscle breakdown (catabolism) during intense physical activity;
• Stimulate and ensure muscle growth;
• Facilitate recovery;
• Provide the body with energy and increase endurance;
• Helps improve strength performance;
• Help fight fat deposits;
• Enhance the effect of using other sports supplements.

Types of BCAA and release form options

The abbreviation BCAA on the package can hide either the amino acids themselves with a branched side chain structure, or a complex based on them with the addition of other auxiliary components.

Another common difference in BCAA supplements is the different ratios of leucine, isoleucine and valine. The classic version is 2:1:1, but there are 4:1:1, 6:1:1, 8:1:1 and even more. Which BCAA are better to choose? There is no clear answer. Everything here is purely individual. Many experienced athletes believe that the “classic” is better, and increasing the concentration of very effective, but not particularly expensive leucine, allows manufacturers, with the low cost of the supplement, to raise its price as much as possible.

Release forms are already familiar for sports nutrition:

• Powder;
• Pills;
• Capsules;
• Liquid.

There is no difference in terms of absorption speed. Price and ease of use are more important. The most popular option is powder. It is cheaper and usually has a higher concentration of BCAA per serving. Capsules and tablets are more expensive, but more convenient to take. The liquid form is not very popular due to its high price without any benefits in effectiveness.

Developing the topic of sports nutrition, we cannot ignore BCAA - a nutritional supplement that can rightfully be recognized as one of the most versatile and safe.

What is included in the BCAA supplement, what are its positive effects and side effects, how to dose BCAA correctly and which brands should you choose? Our readers often ask about this, so our task is to reveal these issues as fully and clearly as possible. Let's get started.

BCAA and the role they play in the body

BCAA (abbreviated from English: Branched-chain amino acids) should be understood as an amino acid complex that includes three essential (not produced by the body itself) amino acids with branched chain structures - valine, leucine and isoleucine.

They are equally important for athletes of both sexes, since a number of important internal processes cannot occur without BCAA:

• Energy exchange. Amino acids promote the production of hormones that regulate metabolic processes and affect energy reserves. Transforming into glucose (the most important energy source), BCAAs provide the athlete’s body with more energy for productive training.
• Activation of insulin production, which controls glucose consumption and blood sugar levels.
• Fat breakdown.
• Boosting immunity. High-intensity exercise in the gym tires the body and increases the need for essential amino acids. If there is no external supply, the immune system begins to weaken. Taking BCAA will prevent this from happening and will not only preserve, but also strengthen your immunity.
• Glutamine synthesis. This amino acid is responsible for the process of anabolism and normalization of nitrogen balance. Glutamine deficiency leads to incomplete muscle recovery after heavy exercise. And BCAA promotes the synthesis and replenishment of glutamine directly in the muscles and right during training.
• Gain muscle mass and prevent catabolic processes. This is perhaps the most important aspect for an athlete.

To fully understand the biological significance of BCAA (both for an athlete and for an ordinary person), let's look at the numbers. The amino acid profile of muscles should normally contain at least 35% BCAA amino acids. And during intense training, about 25% of the energy expended also comes from these three amino acids.

Of course, you can lean on foods rich in protein - boiled chicken and turkey, eggs, peanuts, fish. But the essential amino acids they contain are unlikely to be enough for a person who regularly trains to the limit. The consequence of amino acid deficiency is muscle fatigue, a protracted recovery period after training, decreased endurance and stunted muscle growth. If you are experiencing these signs, it's time to start getting acquainted with BCAA.

Don't like verbosity and want to know everything about BCAA as soon as possible? Then this video from Yougifted is just for you:

Benefits of taking BCAA (BCAA)

Summarizing all of the above, let us formulate the main advantages that taking BCAA provides to an athlete:

1. Preservation of increased muscle mass by preventing catabolic reactions.
2. Gain muscle mass, and only lean mass. During and after training, our body and muscles need protein - a guarantee of their successful growth. BCAA taken immediately after training will create all the conditions for the formation of new muscle fibers and muscle growth.
3. Getting rid of fat by reducing appetite, accelerating metabolism, increasing calorie expenditure and increasing the production of leptin (the hormone responsible for the appearance of fat cells).
4. When taken in combination with other sports nutritional supplements, BCAAs increase their effectiveness.
5. In the body, BCAA's are converted into a number of useful substances, including glutamine.
6. Increasing strength indicators.
7. Restoring the body's energy reserves.

All this allows us to talk about the versatility of BCAA, because they can be taken not only by athletes, but by people who want to lose weight. Although the favorite period for feeding the body with a complex of BCAA amino acids has been and remains drying - the preparatory stage, during which the athlete directs efforts to give relief to the muscles, because his appearance is also taken into account in competitions.

Side effects from taking BCAA (BCAA)

All products that fall into the category of sports nutrition are traditionally surrounded by a lot of guesswork and assumptions. Some consider them absolutely useless, others consider them dangerous and harmful “chemicals,” while others describe terrifying side effects from taking this or that type of sports nutrition.

In reality, everything is much simpler. What gives rise to these assumptions? In most cases, these are stories from insufficiently experienced athletes and people who do not have a minimal understanding of the course of internal processes in the body, who make mistakes when taking it or violate the requirements for preserving the product.

BCAA is a supplement isolated from natural raw materials (meat, eggs, dairy products, and other food products familiar to us) and processed with enzymes.

Therefore, like any of these products, it has restrictions on use and its shelf life under the necessary conditions. If you violate one of these requirements, you risk experiencing some of the side effects from taking BCAA:

• in case of overdose: gastrointestinal disorders, allergies;
• Taking BCAA on an empty stomach can lead to heartburn and belching.

Fears about decreased potency after taking BCAA are nothing more than guesswork. There was no scientific basis for them. We repeat once again: BCAAs are of natural origin and are most often isolated from the protein of regular milk.

How to prevent an overdose and when is the best time to take BCAA?

The optimal single serving of BCAA, regardless of your goals, is from 4 to 8 g. On a training day there can be from 1 to 4 doses, on a rest day - 1-2 times. However, consider the rate of absorption of amino acids - about 6 g per 1 hour. Therefore, remember to take breaks between each BCAA intake.

Another advantage of amino acids is that they can be consumed regularly, unless you have medical contraindications to such a regimen.

“Drying and losing weight” regimen. If your goal is to lose weight or get lean, then you need to drink BCAA between meals or before training, during training or after it.

“Muscle gain” scheme. If you want to gain muscle mass, take BCAA as close to training as possible - you can drink the powder dissolved in water before starting exercise, or during training, diluting the energy shake with a spoonful of sugar. It’s good if one of the doses is in the morning - by charging with amino acids after waking up, you will prevent catabolic processes in the muscles.

Amino acid complexes are produced by many companies specializing in
sports drink. Choosing the right product will determine your athletic success, eliminating frustration. Based on the price-quality ratio, consumers distributed the positions of BCAA from different brands in the rating as follows:

1. Optimum Nutrition is a recognized leader in the production of BCAA, a kind of standard in the world of sports nutrition.
2. San (USA).
3. Magnum Nutraceuticals and their BCAA “DNA” complex, in addition to the traditional set of amino acids, are enriched with arginine and vitamins.
4. Multipower and their line of BCAs.
5. We also paid attention to the company Dymatize with their less popular than Optimum Nutrition, but no less high-quality BCAA Powder complexes.
6. Anabolic Xtreme and its BCAA AXcell.
7. Company G.E.O.N. with its BCAA Bio Factor, it also became one of the favorite products among athletes.
8. Gaspari Nutrition – BCAA SuperPump MAX.

Companies such as SciVation (BCAA Xtend), Weider, Ultimate Nutrition, USPlabs (Modern BCAA+) also deserve attention.

These brands have long proven themselves to be the best. But it is still important to check the authenticity of the powder product. BCAAs that meet quality requirements are characterized by the formation of a film on the surface of the water and do not completely dissolve in the liquid. The packaging of the product must be sealed and must indicate the date of manufacture and expiration date. Don't buy BCAA from dubious stores. An excessively low cost should also be alarming.

Video about the effect of BCAA on the body

BCAA is sold to us everywhere, but any sane person must decide for himself whether he needs it or not. Therefore, let's take a closer look at what BCAA is, why it should be taken, how and in what quantities.

What is BCAA and what is this supplement for?

BCAA (English: branched-chain amino acids, branched-chain amino acids) is a bunch of three amino acids necessary for the body, such as:

1. Valin. Participates in tissue regeneration. Muscle microtraumas after training are a step towards muscle growth, and also, valine accelerates healing, and therefore makes the steps to success less painful and faster;
2. Isoleucine. Participates in the production of hemoglobin, stabilizes sugar levels, which means its participation increases endurance and resistance to stress. Also, upon decay it is converted into energy;
3. Leucine. Promotes tissue restoration. Reduces blood sugar and promotes the release of growth hormone, which is important when gaining muscle mass;

There are more than two hundred amino acids, and only 22 of them are critically needed by the body. On its own, the body synthesizes only a few, breaking them down from each other.

The body cannot produce nine amino acids; they can only be obtained from food in ready-made form.

Dear vegetarians, I will disappoint you again - the main supplier of amino acids is meat.

BCAA is a building material for muscles, and besides, it prevents their destruction.

You know what the taste and color are. The opinion of the editors of maximonline.com about the presented BCAA

What products contain

For an average person weighing 70 kilograms, the need for these three amino acids is approximately 6 - 7 grams per day. These are important grams, as it is a third of the total amount of amino acids a person needs.

These amino acids are found in protein products. In meat and dairy products their content is maximum.

A serving of chicken, as you can see, contains almost the full daily requirement of the three amino acids that we are talking about.

How to take: dosage and conditions of administration

Doses vary depending on the load and the reason for taking it, so it is better to follow the indications, advice of the trainer and the rules of administration indicated on the drug. The optimal ratio is 50% leucine, 25% valine and 25% isoleucine.

Before purchasing BCAA, make sure you have the correct ratio of amino acids. The manufacturer must indicate them in the composition.

Let's remember that the average person needs 6 grams of protein per day, and an athlete needs at least twice as much. If the reason for training is also to gain muscle mass, then it is quite difficult to gain this amount through food alone.

Main types consumed by athletes

• Powder. Pros - it works faster than capsules and tablets, the cheapest option, cons - it does not dissolve well in water. Must be dissolved in a cocktail;
• Capsules, tablets. It takes longer than the powders to start working;
• Liquid form. Ease of use, action is much faster than all other forms. High price;

Combination of BCAA with other supplements

Creatine

Taking BCAAs with will speed up the process of muscle mass formation. In general, these amino acids work with any dietary supplements, the main thing is to take them correctly, taking into account the presence of BCCA in the supplements, at the right time, and do not forget to consult a nutritionist, and in extreme cases, an experienced trainer who can choose a truly correct sports nutrition program for you .

L-carnitine

Combine BCAA with L-Carnitine if you want to lose weight. delivers fats to muscles and converts them into energy. During active training, muscle recovery occurs faster in combination with BCAAs. And also, this will protect the muscles from destruction. This is especially important for those who take levocarnitine for weight loss to a greater extent.

Protein

It simply makes no sense to take proteins and BCAAs together - they are one and the same thing. Proteins are the same as BCAAs, a set of amino acids, only there are more types of amino acids in the protein. Perhaps alternating these medications will help determine which remedy is best for you. Consulting a trainer or nutritionist will help you make the right choice.

Food Compatibility

In combination with food, BCAA is completely safe, since these are amino acids, the same as those we consume from foods, just of artificial origin.

The main thing is not to overdo it, because, despite its simplicity, the drug puts pressure on the functioning of the kidneys.

Milk

There is also an opinion that natural protein and its artificial counterpart can conflict and therefore cause an allergic reaction.

Alcohol

The combination of BCAAs with alcohol is completely contraindicated, since we are talking about the breakdown and absorption of amino acids by the body, and alcohol disrupts or, in some cases, temporarily stops the production of enzymes.

Also, alcohol changes the acid-base balance, which must be correct for protein absorption.

Coffee

Combining BCAAs with coffee may not be beneficial, just because of the temperature. Interaction with it in an unnecessary way is only possible if BCAAs have a sufficiently invigorating effect on you, and a combination with coffee can lead to problems with sleep. In general, if you don’t overdo it and don’t be a heavy coffee drinker, there are no problems.

Contraindications and side effects

First, let's highlight the disadvantages of these amino acids:

• The level of vitamin B in the body is significantly reduced by taking BCAAs. This vitamin is necessary for the metabolism of amino acids. When taking BCAAs, be sure to eat foods high in these vitamins.
• The level of seratonin in the body decreases after taking an increase in the level of amino acids in the body. This is a hormone of joy, it calms, maintains normal mood and affects the quality of sleep.

The product is contraindicated:

1. Persons under 16 years of age. A teenager’s incompletely formed organs should not be exposed to any drugs without a doctor’s prescription;
2. People with kidney disease, cardiovascular system;
3. Pregnant women and nursing mothers;
4. If you are allergic to the drug. This can be understood by starting with small doses;

For beginners who decide to start taking BCAAs with little experience and not yet significant results in sports, many trainers advise:

1. Start taking any amino acids or proteins no earlier than a year after starting to play sports;
2. Start using BCAA only in case of a global increase in load;
3. Take strictly after talking with a nutritionist;
4. Create a table from which you can observe the content of substances important for the body in ordinary food products.
5. Try to get the substances your body needs from natural products;

The market currently offers a wide selection of drugs with BCAA, the product is safe when taken correctly, and its effectiveness has been proven. You should trust only trusted manufacturers and buy the product at specialized sports nutrition outlets or pharmacies.

Every seller should have quality and safety certificates, and there is no point in saving money on buying dubious products without the necessary documents.

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