Every athlete engaged in weightlifting, seeks to build muscle mass and find relief forms in the shortest possible time. But one lifting of weights to achieve the set goals is not always enough. Physical loads should be combined with the correct balanced high-protein diet, containing the necessary amount of vitamins and trace elements.
The concept of amino acids
In the formation of muscle fibers and building muscles, the main role is played by proteins. Despite its diversity, all proteins consist of only 20 amino acids in different combinations. Each protein molecule consists of a long chain of amino acids linked together by chemical bonds in a certain sequence. All amino acids are divided into irreplaceable and replaceable.
What is BCAA?
Premixes consisting of amino acids with branched side chains are often called BCAA (branched-chain amino acids). They are very popular among athletes who want to build up a dry muscle mass. To BCAA include three amino acids: leucine, valine, isoleucine. During intensive training, muscles need nutrition at the cellular level, and BCAA will help them here.
Amino acids with branched chains can be combined with a premix with vitamins or other active substances, forming a BCAA-complex. Such complexes are called to exert a multifaceted impact on the athlete's body. From this modification of BCAA, side effects can occur only as a reaction to other components included in the supplement.
BCAA, entering the muscles, contribute to the synthesis of protein molecules, which takes a direct part in the formation of muscle fibers. BCAA in the human body stimulates the production of insulin, which regulates the level of sugar in the blood. Due to their functions, these amino acids help to increase muscle mass, stimulate the production of growth hormone and regulate the ratio in the blood of testosterone and cortisol.
BCAA also perform anti-catabolic function, preventing protein degradation during periods of low-calorie diets.
Research of scientists
Studies of scientists on the study of the effects on the body of BCAA side effects were not found, but, on the contrary, they proved the positive effect of additives in intensive training. Admission of amino acids into the human body immediately after physical exertion allows to increase the anabolic phase in comparison with catabolic phase. And this means that the growth rate of muscle fibers will exceed the rate of their destruction, which, accordingly, leads to an increase in muscle mass.
It is recommended to use additives simultaneously with fast carbohydrates. This will provide the body with additional nutrients, and a high level of insulin in the blood will speed up the transportation of nutrients to the cells.
The market for sports supplements and nutrition contains powder and capsule forms BCAA. Side effects are not typical for both of them. The powder is convenient to use when added to high-protein cocktails. BCAA in capsules or tablets is more convenient to take during the training process, with plenty of water. In any case, with the use of BCAA, the effect is manifested in a decrease in catabolism with intense physical exertion, regardless of the form of the drug. There is no need for a three-time BCAA during the day.
The price of premix, depending on the content of the main substance, varies considerably among different manufacturers. A less-quality product costs between $ 20 and $ 50 per 100 capsules. In the form of a powder for this money, you can buy 300 g of quality amino acids. In order to save, it is sufficient to consume the amino acids immediately after physical exertion, as there is a real need for this, which can not be said about daily activity.
Rules of admission
For best results, these amino acids must enter the athlete's body separately from others. Better absorption of BCAA is observed with the simultaneous intake of carbohydrates, which increase the level of insulin in the blood. The optimal use of BCAA with food for 20-50 minutes before and after training. This will create and maintain recovery processes in the body throughout the entire exercise cycle and beyond.
The daily amount of BCAA depends on the weight of the athlete's body and is treated differently in different sources. A 4-6 gram portion will be sufficient and optimal for daily use.
The natural at the reception is the emergence of questions or doubts about the detrimental impact of BCAA. Side effects from taking this supplement are not observed, because the product is a set of the same amino acids that are included in any protein-containing products, for example, meat, eggs or milk. The most likely negative effect associated with supplementation can be caused by poisoning. But for this you will need to use a very large amount of BCAA, the price of which is not low.