Just like proteins, BCAAs are amino acids and are part of the field of biochemistry. BCAAs are branched chain amino acids (Brand Chain Acid Amin ) and are composed of leucine , isoleucine and valine considered essential. They are well known to practitioners of strength sports. And widely used by bodybuilders in addition to whey protein or isolate . They are essential for muscle building and recovery.
That his las aminoacidos ramified ?
Amino acids are the building blocks of proteins and are made up of two groups:
Essential amino acids and non-essential amino acids.
Non-essential amino acids are those that can be manufactured by our body, so we must find a source of essential amino acids to absorb externally through the diet plan or dietary supplements.
BCAAs are essential amino acids, and come in a branched chain (they are linked together). The classic amino acids that come in the form of a linear chain, which makes them easier to digest and therefore faster absorption. They go directly into the muscle fibers.
What is the composition of the BCAA ?
BCAAs are made up of 3 essential amino acids, each of which has specific properties:
Leucine , helps protein synthesis in muscle cells, they are absorbed more easily than other amino acids. It helps increase muscle mass, and allows in good quantities to limit muscle catabolism.
Isoleucine , metabolizes glucose and increases storage in muscle fibers it has an important role in the process of recovery and growth. Isoleucine also provides better regulation of blood sugar levels and allows better consumption of intramuscular fat reserves (stored in the muscle).
Valine has an important role with the nervous system, the recovery and the production of muscle tissue. It increases the level of nitrogen necessary for muscle growth. It also has a relaxing effect on the nervous system and lowers stress and anxiety levels and therefore reduces the cortisol present in the body.
These three amino acids having close and complementary properties, are therefore concentrated together and are perfect for training and recovery.
They are therefore connected according to different proportions, there are various kinds, 8:1:1, 6:1:1, 4:1:1 which corresponds to the proportion of each. 4 parts leucine, 1 part isoleucine, 1 part valine.
Since leucine has the most powerful properties to promote muscle building, it is always in greater quantities than the other two.
BCAAs have very good properties to optimize the use of glycogen present in the muscles, it is often recommended to take glutamine at the same time.
What do the amino acids ramified serve ?
BCAA have several very beneficial effects:
- They play a role in building muscle mass and repairing muscle fibers after intensive training, and increase protein synthesis.
- BCAAs allow better regulation of glycogen during and after muscular effort.
- BCAAs promote fat consumption during training and regulate sugars to lower storage during post-workout recovery.
- They accelerate and optimize recovery between workouts and therefore help build muscle.
How eligir the proportion of BCAA?
There are several types of BCAAs with several added nutrients. Particularly on the leucine, isoleucine and valine proportions. It appears that the best BCAAs are those keeping the proportions 2:1:1 or 4:1:1.
Beyond that , the amount of leucine present is not necessarily absorbed and is therefore found in the urine. Some manufacturers add leucine, but this only increases the price of the product.
It is therefore not necessary to spend more, to have an optimal result.
BCAAs can be added with vitamins such as B6 or B12, glutamine, this type of addition on the other hand can be very good for muscle mass gain. Be careful, however, in the context of a muscle definition objective, some may represent a calorie intake.
It is also important to choose your supplements according to your training plan and nutrition.
Cuando tomar los BCAA?
The ideal time to take BCAAs is when muscles need energy or recovery to optimize protein intake through food or supplements.
They do not have any side effects such as coffee or tea, so even in the evening they can be used.
It is best to consume BCAAs:
About 30 minutes before training, take 6 g of BCAAs together with the pre- workout snack , they will nourish the muscles during training and will provide more endurance.
30 after the end of the training, take 6gr of BCAA with the post- workout snack , for muscle recovery and mass gain.
In a period of definition, it can be interesting during a low-calorie diet, to increase the quantity of BCAAs to help recovery and prevent muscle wasting. This helps to maintain muscle mass and therefore lower the level of fat present in the body. To do this, you must choose zero BCAAs to optimize the nutrition plan, with the aim of muscle definition.
BCAAs also exist for vegans and are important to supplement missing aminograms and their protein and nutrient intake.
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