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BCAA's (Branched Chain Amino Acids)
Do you want to gain muscle mass? In that case, you are interested in BCAA or branched amino acids, which are the most important amino acids to build muscle.
BCAA's are formed by 3 amino acids, isoleucine, leucine, and valine, which are essential for muscle building. These amino acids cannot be produced by the organism, so they must be supplied through the diet or nutritional supplements, which means that they are essential.
BCAA's amino acids enter the bloodstream directly and are immediately transported to the muscles, while other types of amino acids have to be previously metabolised in the liver. Therefore, nutritional supplements make BCAA's available to the body immediately after being consumed.
It is very important to administer these three BCAA's at the same time. This is the only way to successfully maximise the ability to build muscle and to supply energy during physical exercise.
BCAA's amino acids also stimulate the release of insulin, which accelerates their transport to the muscle cells. Particularly, leucine can also be used as a source of energy when there is a lack of carbohydrates and fat.
They carry out their muscle building effect when they are consumed together
They cannot be produced by the organism, so they must be provided through the diet or a dietary supplement
The branched-chain amino acids taken as supplements or through food are absorbed by the intestine, transported in the bloodstream, and then immediately incorporated to the muscle cells.
They stimulate the secretion of insulin, which in turn accelerates the transport of amino acids
They accelerate the synthesis of proteins
The proteins that are supplied to the muscles prevent energy loss in moments of physical overstrain.
What is the purpose of Branched-Chain Amino Acids?
Branched-chain amino acids are used to generate proteins in the organism. Proteins are in turn those substances that build the muscles. Branched chain amino acids, BCAA'ss break down during the digestion and are absorbed by the intestine, and they are immediately available to build muscle mass.
Among the branched-chain amino acids, there are three essential amino acids: leucine, isoleucine and valine. These amino acids cannot be produced by the body, so they must be consumed through food or a supplement.
BCAAs are directly absorbed by the intestine, without being metabolised in the liver, and then they are transported through the bloodstream and made available to the cells and for muscle building. A second important function consists on the stimulation of the secretion of insulin.
Insulin accelerates the transport of amino acids, which is particularly important when performing a physical effort, since it allows to restore the lost muscle tissue. Leucine also provides energy in emergency situations.
BCAAs are recommended for:
Sportspeople who practice strength and endurance sports
Sportspeople who want to gain muscle mass
People suffering from muscle weakness
People who perform high levels of physical effort
To prevent the breakdown or loss of muscle mass
To stimulate protein synthesis
To prevent protein deficiencies in the diet
To maintain a balanced diet, for vegetarians or vegans
Which foods contain BCAA's?
The three essential amino acids, leucine, isoleucine, and valine are mainly found together in meat and dairy products. Sportspeople who practice endurance or high-performance sports or bodybuilding especially need to consume BCAA's, and it is advisable that they do so through dietary supplements.
What causes a lack or deficiency of BCAA's?
If the body is not provided with enough branched-chain amino acids, the following symptoms appear:
Reduction of muscle mass
Decrease of power and physical performance
Weakness and loss of strength
Decrease in concentration
This deficiency in the organism can be quickly fixed by using BCAA's supplements.
When should we consume BCAA's?
The body consumes more energy in physically and mentally stressful situations, so a supply of amino acids is useful then in order to recover properly.
It is recommended to use BCAA's before, during, and after training, although there are other moments when its intake may also be helpful. An extra of BCAA's can be consumed throughout the day, which will further encourage the protein synthesis and reducee muscle damage.
They should be used as soon as possible when carrying out physical exercise. Vegetarians and vegans should buy branched chain amino acids in the form of dietary supplements since the main foods that have BCAA's are meat and dairy products.
Intake of Branched Chain Amino Acids
Several studies have proven that an amount between 4-8g of BCAA's before training and 4-8 grams afterwards, help to enhance the muscle development.
Combining BCAA's with a post-workout drink or a recovery beverage accelerates the muscle recovery processes and prevents overstrain.
Who can benefit from BCAA's supplementation?
Athletes or sportspeople who carry out strength or bodybuilding sports
Endurance athletes or sportspeople
People who are under physical or mental stress
Vegetarians or vegans
Patients with muscle weakness
Patients on a diet
Do BCAA's have side-effects or interactions?
There are no known side effects or interactions of BCAA's.
Expert opinions regarding branched-chain amino acids or BCAA's
According to experts, the intake of BCAA's is recommended when we undergo activities that involve a physical or mental overstrain. It is also advisable for vegetarians, vegans, and people who follow special diets to consume BCAA's supplements.
You can buy branched-chain amino acids at many shops specialised in sports nutrition.
At HSNstore we have an wide range of products where you can find the best brands in the industry.
BCAA's powder or capsules, flavoured or neutral, enriched with glutamine or isolated, with 2:1:1, 4:1:1, 12:1:1 rates. Pick the product that best suits your needs!
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