When should you use bcaa? BCAA powder: benefits and instructions for use

The main material for building muscles is protein, which athletes often also receive in the form of sports supplements - protein. In fact, protein is the main factor that stimulates all recovery processes. However, there is a second most important element, a protein helper and one of the most important sports supplements for a training person - BCAA. The importance of using BCAA in professional sports and how much BCAA should be taken per day is evidenced by most powerlifting and bodybuilding stars.

BCAA amino acids

Amino acids are called building blocks for proteins. All amino substances present in our body, in their structure, are certain blocks that can be connected in chains in different orders. After all the components of the chain are in place, the amino chain folds and the process of protein synthesis occurs. Depending on the order of arrangement of amino substances in a particular chain, different types of protein are created.

Of the three hundred amino acids existing in nature, only 20 are elements for the construction of protein in the human body. 8 of them are essential amino acids, which a person can only obtain either through food or through sports supplements such as BCAA.

Taking BCAA is necessary to supply the body with the three most important amino acids - valine, isoleucine and leucine. Their importance is determined by their structure - not linear, like other amino chains, but with branches that have a much larger number of options for linking elements. This means that the process of protein synthesis occurs faster and better due to the construction of stronger proteins.

Amino acids are the “building blocks” from which proteins are built in the body, including muscle myofibrils

BCAA in food

A person receives essential amino substances from food in the form of proteins. When protein enters the body, it is broken down into amino acids. Then the amino acids are recombined into different amino chains and form a protein, which is necessary for the normal functioning of the body.

The following foods contain the highest amounts of BCAA grams:

1. Peanuts (100 g – 4 grams bcaa).
2. Chicken fillet (100 g – 3.88 grams bcaa).
3. Lean ground beef (100 g - 3.65 grams bcaa).
4. Tilapia, salmon (100 g – 3.47 grams bcaa).
5. Egg (1 piece – 1.3 grams of bcaa).

It is believed that the ideal protein in terms of composition and the ratio of amino acids in it is a whole egg white.

BCAA in bodybuilding

The use of bcaa by bodybuilders in combination with proper training will provide the following benefits:

• BCAA promote the restoration of muscle tissue;
• leucine, found in BCAA, is the most anabolic;
• isoleucine and valine are sources of energy, which allows athletes to become more resilient;

All three amino acids are involved in the synthesis of muscle fibers - up to a third of muscle mass is formed by them

• the complex helps prevent fatigue due to the same glycogenic properties of isoleucine and valine;
• quickly absorbed by the body;
• about 70% of these amino acids immediately enter the muscles, while other amino substances carry out this path through the liver;
• valine is able to improve nitrogen balance, due to which it can prevent the destruction of protein.

Research

According to scientific research, the benefits and effectiveness of amino acids are confirmed, however, there is much less evidence of the benefits of amino acids compared to the same protein. That is, there is no reason to say that the use of BCAA is useless, since there are studies in which, for example, the group that took amino acids managed to increase 4 kg of lean muscle mass, while the second group took protein and gained 2 kg.

Depending on the goals, experience and level of preparedness of the athlete, it is necessary to decide on the use of amino acids or protein. It is recommended to include BCAA in the diet of athletes who have exhausted other opportunities for muscle growth through other sports nutrition supplements.

There are studies showing positive results from the use of BCAA in marathon and cycling.

Criticism

Most of the studies that have proven the influence of BCAAs and their significant benefits in professional sports have been repeatedly criticized. Many results are either considered to be of little or no significance or not at all reliable.

It has been scientifically proven that muscle growth is accelerated with regular intake of the BCAA amino acid complex.

Mechanisms of action of BCAA:

• BCAA as an energy substrate. Research confirms that taking a dose of BCAA after strenuous exercise helps prevent muscle protein breakdown. This happens due to the fact that after training, the reserves of leucine and other amino acids are significantly reduced, as a result, the processes of restoring the level of BCAA are launched due to the destruction of muscle protein. This supplement restores the concentration of BCAA and prevents catabolic processes;
• muscle protein synthesis. Since the depletion of the amino acid pool begins the process of muscle protein destruction, the use of BCAA before and after training helps to replenish the amino acid pool and, accordingly, uninterrupted muscle protein synthesis. But this does not prove the effectiveness of BCAA, as an independent sports supplement, as the main source for muscle protein synthesis;
• BCAA as glutamine precursors.

The benefits of glutamine are as follows:

• increases the volume of muscle cells;
• slows down catabolic pathways;
• transports nitrogen, etc.

During physical activity, the need for glutamine increases, the reserves of which can be replenished with a certain amount of grams of BCAA;

How much and how to take bcaa correctly - the answer to this question depends on the intensity of physical activity

• stimulation of insulin secretion, PI3K and protein synthesis. Insulin affects protein synthesis through PI3K. In the absence of insulin, leucine is able to activate PI3K and enhance insulin secretion. To activate this process, you need to take BCAA together with carbohydrates after training;
• protein synthesis is accelerated by activation of mTOR. mTOR (target of rapamycin) is a protein that is responsible for regulating protein synthesis. It regulates cell division and growth. When ATP levels are high, mTOR is activated and the process of protein synthesis is accelerated. Decreased ATP levels block mTOR. Leucine has been shown to be the main generator of mTOR activation.

BCAA and its role in the fat burning process

The hormone leptin is responsible for the production of fat cells. It regulates appetite, consumption and fat deposition, body weight. Depending on the amount of fat in the body, leptin secretion will be either higher or lower. That is, with a high amount of fat, the level of leptin secretion will be higher. When a person “sits” on a diet, the body perceives a lack of calories as unsafe, and accordingly, it will try to preserve reserves of fat deposits. In this process, leptin plays a major role, the level of which decreases, and this leads to an increase in appetite.

You can take BCAA in order to deceive the body: consuming leucine will give the body a feeling of satiety, due to which metabolism will not suffer during the diet, and the body will “think” that it is receiving a sufficient amount of high-calorie food.

From this point of view, if BCAA is taken during a diet and for the purpose of burning fat, the supplement will protect the athlete's muscles, which are the main consumer of calories.

It is better to take the powder by dissolving it in milk, juice or a protein shake.

How and how much to take BCAAs on training days?

BCAA should be taken depending on the goals set for the athlete: gaining muscle mass or burning fat. When bulking, you typically take an average of 10-20 grams of BCAA per training day. This dose is divided into two or three doses: before and after training, and, if desired, directly during training. There is an opinion that the effect of use increases if BCAA is dissolved with a spoonful of sugar. Sometimes it is recommended to take it in the morning on an empty stomach.

When burning fat, you need to consume BCAA before and after training. To suppress appetite and prevent catabolic processes, you can take the supplement between meals.

How many grams of BCAA powder should I take correctly?

The daily intake of BCAA depends on the intensity of training and the severity of the diet. The stricter the diet and the more intense the training, the more the body will need to replenish amino acids. Depending on the production, the form of release of the supplement and body weight, the use of 10 to 30 grams of BCAA is recommended.

• BCAA 1000 caps from Optimum Nutrition (1 serving is 2-4 capsules);
• BCAA Complex 2200 from Dymatize (1 serving is 2-4 tablets);
• BCAA 8:1:1 from VPLab;
• Amino X from BSN (complex), (1 serving is a measuring spoon in 200 ml of cold drinking water).

Harm to health

Health harm from the use of BCAA can be caused by consuming a low-quality product. The use of BCAA is not recommended if you are intolerant to individual components of the supplement. It is believed that an overdose may affect the level of production of the hormone serotonin.

Conclusion

Thus, the benefits of using amino acids in sports are undeniable, but they are still more recommended for athletes who have been practicing professionally for a long time. There is a positive effect of BCAA in fat burning. For those who are interested in sports more “for themselves,” it is preferable to choose a protein that also contains a certain amount of essential amino acids.

BCAA amino acid complex (ACA) is very popular among athletes and bodybuilders, and for good reason. The effects of BCAA supplementation go far beyond simply building muscle tissue. It affects the increase in muscle mass and physical performance in a way that a regular protein mixture cannot. The peculiarity of the product is the branched side chain of blocks.

Uniqueness of the supplement

BCAA consists of three amino acids:

• Leucine is the star of the trio (stimulates protein synthesis through activation of the enzyme responsible for cell growth);
• Isoleucine- this is number two on the list (improves glucose metabolism and increases cellular uptake);
• Valin has a stimulating effect.

The BCAA product helps prevent muscle loss, maintain energy levels during active pumping, and reduce fatigue. To achieve the desired effect, it is enough to dose correctly and consume sports nutrition on time.

33% of all muscle tissue is made up of the three amino acids found in BCAAs.

When and in what doses to use

To increase performance, strength and speed up recovery, the best time to consume the mixture is before, during and after exercise.

On training days

Most supplements are taken within a specific time frame. The same goes for BCAAs. Sometimes athletes make the mistake of consuming sports nutrition in random order. For example, a few hours before or after exercise. In such a case, the product's effectiveness may not produce the expected results. During exercise, the body undergoes a process of both muscle building and protein breakdown. BCAA prevent muscle catabolism by stimulating protein synthesis. This helps preserve muscle mass that would otherwise be lost due to a caloric deficit or exercising on an empty stomach. This is why AMK should be taken before training.

BCAAs support hormonal balance, which plays a role in an athlete's ability to respond to extreme training exercises. During intense physical activity, isoleucine is broken down to deliver bioenergy to muscle tissue, maintaining the body's performance. It also helps regulate blood sugar levels and helps the muscle use glucose properly during exercise.

Valine has an integral function and is needed to remove excess nitrogen from the liver and transport it to other areas of the body where it is needed. BCAAs are considered the only amino acids that are collected in tissues and promote protein synthesis, preventing their breakdown, and serve as an important source of fuel for muscles during vigorous physical activity. The mixture is consumed after finishing a workout to facilitate the recovery process and replenish energy reserves. So, while getting plenty of protein from regular foods, it's best to supplement before, during, and after your pump to maximize muscle growth and performance.

• The mixture is taken immediately before training. In 10-15 minutes, dilute a teaspoon of powder in a glass of water or milk, with an average weight of 85 kilograms.
• Most studies support a dose of 6-10 grams of product for intense and prolonged exercise.
• After physical activity, consume the same amount as before the start of exercise. It is AMK that restores muscles.

On rest days

A break from training loads is not a reason to abandon BCAAs. The powder continues to be taken during rest:

1. Morning. During awakening, the process of muscle catabolism occurs. When receiving proteins at breakfast, cells do not immediately receive the required amino acids. Therefore, with the goal of building muscle mass, it is a good time to take 5-10 grams of BCAA immediately after sleep. In this case, the body is immediately enriched with a portion of the energy necessary for its full activation. After all, it needs additional fuel to start working.
2. Evening. For dinner, take a teaspoon of powder diluted in a glass of water, milk or yogurt. This supports muscle cell regeneration and growth.

Optimal portion

The absolute regimen of administration and dosage of the product depends on the goals set.

1. Women Those who follow a normal gym schedule should stick to 20 grams per day. They consume BCAA once or twice a day. With intense training, the daily dose can be increased to 30 grams, dividing the intake into 4-5 times.
2. Male dosage starts from 30 grams per day and increases in proportion to the load.

Side effects and precautions

Despite the harmlessness of BCAAs, in some circumstances the supplement is used with caution:

• For women- this is pregnancy or breastfeeding. During this period, the use of branched chain amino acids is not recommended, as there was not enough reliable evidence in either direction.
• Before surgery Consumption of the powder is not advisable due to the effect on blood sugar levels.
• BCAAs should not be taken on an empty stomach. Amino acids trigger the digestive tract, and side effects such as heartburn or belching may occur. In rare cases, intestinal upset occurs.

In other cases, AMCs necessary for the body will not bring anything but benefits and will not cause any disturbances.

Taking a serving of BCAA powder to the gym will keep your body in a positive state of protein synthesis. BCAAs have no duration limit and are one of the most beneficial and effective supplements in any sports nutrition program.

BCAA 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.

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.

Be sure to read about it

Isoleucine, valine). These 3 amino acids make up 35% of all amino acids that are found in muscles; they are needed to start anabolic processes and better restore the body after physical exertion. BCAAs also have an anti-catabolic effect, which means they help maintain your muscle mass and suppress the level of the stress hormone cortisol. BCAA are essential amino acids (not synthesized by the body), which means that we can only get them through food or additional sports supplements. In this article we will talk about how to drink BCAA and how to check the purchased product for quality.

• Anti-catabolic effect;
• Growth of lean muscle mass;
• Burning subcutaneous fat;
• Increase in strength indicators;
• Stimulate protein synthesis.

As you can see, BCAAs will always be useful to you - both during the period of mass gain and the drying period, and amino acid complexes will also be useful to you during aerobic training.

Taking BCAA

Not everyone knows how and how much to drink BCAA correctly. The regimen will depend on your goals (weight gain or weight loss), and the dosage will depend on your fitness and individual needs. How to drink BCAA while gaining muscle mass? During the mass gain phase, it is recommended to take BCAA 3 times - before, during and after training. It is also useful to take such amino acid complexes immediately after you wake up to suppress morning catabolism.

Now let's talk about how much BCAA to drink. Professional athletes recommend taking no more than 8g of these amino acids at a time. Experts also say that taking BCAA 3 times a day will be the most effective; smaller doses will also be effective, but will not fully cover the needs of the body of an athlete who is training intensively. You can take such sports supplements constantly, there is no need for any cycling or breaks, BCAA complexes will not cause any harm or side effects.

Now that we don’t have a question about how much and how to drink BCAA in capsules or powder, we can already approach the final stage - purchasing and consuming products. Here are a few facts about BCAA to help you choose a quality product:

Video on how to drink BCAA

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Back in the 19th century, scientists realized the importance of proteins to the human body. The concept of “protein,” derived from the Greek word for “first,” appeared precisely then. Proteins fully justify this name - they are the most important factor in the recovery processes in the body of any athlete and especially a bodybuilder.

Protein contains 20 standard amino acids, from which it is synthesized. At the same time, the human body is able to produce most of these components on its own, but there are also essential acids that must enter the body from the outside. The most important of them for gaining muscle mass are three amino acids that differ in their branched side chains - leucine, isoleucine and valine. Combining these amino acids made it possible to obtain a drug that, from the English branched amino acids, was called BCAA.

Why are these amino acids necessary for the body?

Valin- this is the most active component responsible for the restoration of damaged muscle fibers that need regeneration. During intense training of an athlete with heavy loads, tears occur in his muscle fibers. It is the healing of these tears that leads to muscle growth. If valine is taken additionally, the healing time of these microtraumas is reduced. After taking valine, the nitrogen balance in the body also significantly improves, which prevents the destruction of protein and accelerates muscle growth.

Leucine ensures a decrease in the amount of sugar in the blood, enhances the production of growth hormone. To restore muscle mass and muscle fibers after strenuous training, growth hormone is of utmost importance. Thanks to leucine, muscle, bone and skin tissues are also actively restored.

Isoleucine necessary for the production of hemoglobin. This essential amino acid stabilizes blood sugar levels, increases the overall endurance of the athlete and ensures accelerated recovery of damaged muscle tissue.

As a result of taking the complex amino acid BCAA, a powerful acceleration of the process of restoration of muscle fibers damaged during training is ensured, the body increases the production of growth hormone, its energy balance is restored.

In this trinity, the most important amino acid for a bodybuilder is lycine. But scientific research has found that if leucine is taken together with valine and isolicin, its effect can be enhanced many times over. It is believed that amino acids should be consumed in a ratio of 2:1:1, that is, for every 2 milligrams of leucine you need to take one milligram of isoleucine and valine. However, this ratio is not generally accepted. There are sports nutrition developers who produce BCAAs with completely different ratios - 3:1:2 (MusclePharm), 4:1:1 (MHP and Gaspari) and even 8:1:1 (USPlabs and VP Laboratory). There is still ongoing debate about the effectiveness of these formulas, but there is no consensus yet.

How to take BCAAs

There is a difference in the regimens for taking BCAAs on training days and on rest days, that is, during the recovery period of the body. These days the body needs different amounts of fast amino acids.

On training days

The processes occurring in the body of an actively training athlete are contradictory. At the same time, anabolic processes occur, that is, muscle growth, and catabolic, that is, destructive ones. A bodybuilder must in every possible way stimulate anabolic processes and slow down catabolic ones.

Anabolic processes are maximally activated on rest days, and the development of catabolic processes is dangerous during training. That is why, during the most intense loads, the body needs to be additionally nourished, because if this is not done, it will begin to look for reserves within the body.

First, the body uses up the glycogen reserves available in the liver, and then in the muscles. If the body lacks amino acids, it begins to break down those that make up muscles.

BCAA acts as an excellent assistant. To prevent the body from starting to devour itself, it needs to be offered something else in return. The amino acids contained in BCAA are ideal for this purpose. Thanks to their branched side chains, they are absorbed instantly and are immediately included in the process, completely eliminating the development of catabolism during training. At the same time, muscle mass also increases and fat mass burns.

BSA should be taken immediately before starting a workout and immediately after completing it. If the workout lasts longer than one hour, it won’t hurt to add some beneficial amino acids to the body during the workout. It is best to take, without stopping your workout, powdered amino acids, which are easily soluble in ordinary water, taste good, and also help quench your thirst.

Replenishing the supply of amino acids after training is a must: at this moment, glucose decreases to a minimum level, and the supply of amino acids is also almost exhausted. But metabolic processes do not immediately calm down after training; they maintain a frantic pace for some time, so the body simply needs material for processing.

On rest days

Many people believe that it is not necessary to take BCAAs on non-training days. The argument is that if there is no effect on the body, catabolic processes do not occur, and anabolic ones will be satisfied by the proteins supplied during normal nutrition. But this is a wrong opinion.

Upon awakening, catabolic processes are especially strong. And the process of obtaining protein from regular food or from ingested protein requires time during which the protein will be broken down into amino acids. If you take BCAAs in the morning, this problem is solved: the amino acids taken immediately reach the muscles. Therefore, at least half of your standard serving should be taken as soon as the athlete wakes up.

BCAA release forms

BCAAs come in several different forms, each with their own characteristics.

Capsules- the most popular of all forms of BCAAs. It was in capsules that branched-chain amino acids began to be produced. The main advantage of this form is its ease of use. Capsules can be taken with you to training and taken with a glass of water to wash down. At the same time, the capsules have a neutral taste. Thanks to the packaging in capsules, the characteristic bitter taste of amino acid powder is not felt. Capsules can contain from 250 mg to 1250 mg of BCAA, each package can contain from 60 to 1000 capsules. The disadvantage is the price is too high. Using capsules in the recommended quantity, the package will be used up in a couple of weeks.

Pills, which are a compressed powder, have the same benefits as capsules, but take much longer to digest because the tablets dissolve slowly in the stomach.

Powders- the most economical form of BCAAs. Those who are trying to get good savings on buying sports nutrition mainly take powdered BCAAs. For the same price in powder form there are one and a half times more BCAAs than when using tablets or capsules. The disadvantages include the specific taste and poor solubility of the powder in water. To avoid the bitter taste, put the powder in your mouth and immediately wash it down with water. However, in recent years, large quantities of BCAA powders have begun to appear on the sports nutrition market, capable of quickly dissolving in water and having a fruity, pleasant taste.

Optimal dosage of BCAA

Each sports nutrition manufacturer indicates different dosages on their products, often without linking them to the athlete’s weight. Therefore, you have to calculate your specific body’s need for certain amino acids and at the same time somehow measure it in powders, tablets and capsules.

Professional trainers express a unanimous opinion that an athlete should receive approximately 33 mg of leucine for each kilogram of his weight during training. From this you can calculate the required dosage.

If you weigh 75 kg, then the amount of leucine taken during training will be 2475 mg. Using the standard 2:1:1 ratio, the amount of BCAA would be 5 grams. A 90-pound athlete would need to take 6 grams of amino acids per workout. All that remains is to look at the amount of leucine in the dosage form in which you have this sports supplement, and after simple calculations, find out how much leucine is contained in one serving.

Isn't this harmful?

Despite numerous discussions about the benefits of BCAAs, those people who are just starting to exercise often ask the question: “Are BCAAs harmful?” We will try to dispel all doubts. Amino acids with branched side chains are essential for the functioning of our body. Therefore, if you additionally take BCAAs during intense exercise, no violations or negative reactions will occur in the human body - the supplements you take will only be beneficial. There is also no need to be afraid of an overdose: everything that the body does not have time to absorb will be eliminated through the excretory system, and the internal balance in the body will not be disturbed.

What are the tricks of manufacturers?

All three amino acids, united under the same term BCAAs (isoleucine, valine and leucine), are quite common in nature. Meat and dairy products contain the maximum amount of them. Only one more amino acid is more widespread - glutamine.

100 grams of beef contains 20 grams of protein, of which 1.5 grams are BCAAs (leucine - 1.6 grams, isoleucine - 0.9 g and valine 1 g). So, by eating 200-250 grams of beef or other meat per day, you can fully satisfy the body’s daily need for BCAAs.

BCAA manufacturers actively talk about the fact that BCAA has a number of benefits proven by various studies, but at the same time they forget to say that it is not at all difficult to obtain the daily norm of these amino acids from regular food.

The positive effect of consuming BCAAs during training naturally occurs, but it is not expressed as clearly as advertised. And one more little thing: the content of 1000 mg of amino acids in one capsule looks solid, but this is only one gram of protein, which is a negligible amount for the body.

BCAA for beginners

The commonly used high-quality protein powder consists of approximately a third of BCAAs, so taking these amino acids as separate preparations is useful only for those who try to carry out very long workouts - up to 90 and even up to 120 minutes.

BCAAs are useful only in exceptional cases, when food or protein powder no longer covers the daily protein requirement. Therefore, it makes no sense for beginners to use this sports supplement.

Thus, although the three amino acids included in the BCAA complex product are indeed beneficial for the body, it is advisable to use them in the form of a separate supplement only for professional athletes, and then only in exceptional cases.

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