Btsa sports nutrition why girls drink

Tablets, powders, bars... There are so many supplements on the market that we can include in our diet that the variety can be confusing. BCAAs are no exception. These essential amino acids can be the key to your workout success—a small scoop a day can improve your endurance and performance, as well as help increase muscle mass and melt body fat.1,2,3

Are you still skeptical? Don't worry, we've compiled the information and in this article we'll list all the key areas where BCAAs can benefit you. We'll tell you how this supplement can help you achieve your fitness goals.

This article covers the following points:

• What are BCAA's?
• Benefits for women
• Side effects
• How to take BCAA?
• FAQ

What are BCAA's and how do they work?

BCAA are essential branched chain amino acids consisting of leucine, isoleucine and valine. Being essential, they cannot be synthesized by the body and must be obtained from food. Whether you get these amino acids from foods such as chicken, fish, milk and beans or take a supplement is up to you.

Most BCAAs are used by skeletal muscles, where they are involved in protein synthesis (building muscle mass), energy production, and various metabolic processes. In particular, BCAAs activate a key regulator in the synthesis of new proteins to build muscle.4 Currently, leucine is most attracting the attention of scientists and nutritionists due to its powerful ability to activate the mTOR signaling pathway and stimulate the greatest muscle protein synthesis (muscle building).5

This means that taking a BCAA supplement during your workout can give you an extra reward for all your hard work in the gym.

Do BCAA's make you fat?

Finally, we need to address the myth that BCAA's can make you fat. As you know, the body gains excess fat only during a calorie surplus, which is achieved through excessive consumption of fats and carbohydrates, preferably fast ones. That is why there are several reasons that prove the absurdity of such a myth:

• The BCAA supplement does not contain fats or carbohydrates;
• Leucine, which is the basis of any complex, on the contrary, promotes weight loss;
• BCAA accelerate the breakdown of subcutaneous fat, reducing its amount in the body;
• Until now, there has not been a single case recorded in the world of anyone gaining excess fat from BCAA.

Benefits of BCAA for women

1. The Supplement May Help You Lose Weight

Changes in body composition are largely dependent on the difference between calories consumed and calories expended (including exercise, thermogenesis, basal metabolic rate). It is generally accepted that excess calories lead to weight gain, and deficiency leads to weight loss. However, the source of calories, especially protein foods, can tip the balance in one direction or the other. Even the type of protein you consume can affect your results.

When it comes to increasing lean muscle mass and decreasing body fat with resistance training in women, amino acids have shown better results than whey (a complete protein).1

Increasing lean muscle mass not only benefits strength training, but also improves energy expenditure, cardiovascular health, and strong bones.6,7,8

BCAA's also have the added benefit of being low in carbohydrates, fat and calories - with just 20 calories per serving (5g). For comparison, one serving of whey protein contains 100 calories. So if you're watching your calories, BCAAs may be your best option.

If your goal is to lose weight, you've probably cut out snacking and increased your cardio—but you're also worried about losing all the muscle you've built? This is where BCAAs will be useful, because even against the backdrop of a calorie deficit they will help maintain lean muscle mass.9

2. May Help Increase Strength

Of course, when you train intensely, you want to see changes on a physical level, right? In this regard, BCAAs are certainly at their best. Including BCAAs in your regular diet while doing a weight training program will cause you to gain weight.1

Moreover, if you take BCAAs before weight training, they will help reduce muscle damage and reduce post-workout muscle soreness (soreness).10 You will no longer have a reason to skip your next workout.

3. May improve endurance

Believe it or not, protein supplements are beneficial not only for increasing strength and muscle mass, but also for increasing endurance. BCAAs help improve performance during time trials and delay the time before exhaustion sets in. This means you'll be able to compete faster and longer, burning more calories and getting leaner in the process.2,3

To explain the mechanism of BCAA's effect on improving endurance performance, scientists have proposed the "centralized fatigue hypothesis." In short, BCAAs reduce the amount of serotonin that is produced in response to exercise. We know what you're thinking: serotonin is the “happiness hormone,” so why do you need to reduce its concentration? You're right, but serotonin is also involved in regulating sleep, and high levels of this hormone can lead to early fatigue.11 So, if you like to run fast and far, you should include BCAA in your supplement list.

4. Helps boost immunity

Intense exercise over long distances has a suppressive effect on the immune system. As a result, you may become more susceptible to certain illnesses, such as the common cold. This partly explains why your body needs several days or even weeks of rest to recover from a marathon. Today, life for many people proceeds in a rather intense rhythm, so no one wants to be unsettled for a long time, because this will interfere with training and achieving goals.

The good news is that taking a BCAA supplement can support your immune system by reducing the release of chemicals that cause inflammation and increasing the release of substances that fight harmful bacteria and pathogens, getting you back on your feet in no time.12,13

Better than BCAA from sports nutrition

The benefits of the product are noticeable during active physical exercise and during dietary nutrition.
It only helps to get a beautiful shape and build muscle mass, reducing fat tissue. For this reason, taking BCAA when there is no physical activity is useless. For the product to be truly effective, you need to know how to take it correctly, when and in what dosage. First of all, you need to consult with a coach.

The application scheme is as follows:

• It is recommended to drink the product 3 times a day: in the morning, before and after training. In the morning, take the supplement on an empty stomach, before breakfast. However, there are some nuances. If your workouts are too intense and difficult, you don't need to take BCAA in the morning. It is better to take a larger dose during the workout itself. However, in this case, you need to choose a form of release that can quickly be absorbed and act.
• If you do not plan to train on this day, you can take the supplement in a reduced volume (2 times less) and only in the morning. This will keep the muscles in normal condition and prepare them for the next load.
• It is recommended to take 5-8 g of the product and no more at a time. It is not recommended to take the entire daily dose at once.
• The dosage regimen does not change depending on the training goals. Whether you want to lose weight or gain muscle mass, BCAAs are taken in the same way.
• You cannot replace all the protein in your diet with a supplement. This is only an assistant for your muscles, but during exercise you need to eat more protein foods.

You also need to remember that for effective weight loss you need to develop a diet. It is important to consider the body's needs and level of physical activity. To properly create a diet, you need to find out how many calories you burn per day and consume fewer calories per day than you burn. In this way, adipose tissue will be broken down, as the body will replenish the lack of nutrients at its expense.

The abundance of supplements on the market sometimes leads to people buying low-quality products. This happens when the race for cheapness leads to unverified sources. It is important to remember that a low price is sometimes a consequence of a low-quality supplement or expired product. Be sure to carefully check the supplement before purchasing to make sure it is safe.

When choosing, you need to consider the following parameters:

• How much of a particular amino acid is contained in the supplement;
• How reliable is the manufacturer;
• Is the sealed packaging intact?
• What is the expiration date of the supplement and when does it expire?
• In what form is the product available (it is more convenient for beginners to take tablets or capsules so as not to have to worry about the dosage);
• What is the cost of the supplement?

Experienced athletes already know how to distinguish between high-quality and low-quality sports nutrition. First of all, the protective membrane speaks of the high quality and authenticity of the additive. As a rule, it contains the manufacturer's logo. You also need to pay attention to the quality of packaging. If it is wrinkled and does not contain all the information, you should not buy such a product. The presence of spelling errors on the label is also a bad sign.

After purchase, low-quality products can be distinguished when dissolved in water. Real BCAAs do not dissolve completely, leaving a small film on the surface.

It is difficult to give a clear answer to the question of whether this supplement is worth taking. Each case is individual. In the vast majority of cases, BCAA is absorbed well and helps to achieve noticeable results in a short time. Some argue that most amino acids can be obtained only from diet, but it is not always possible to consume large amounts of protein so that muscles have time to recover. BCAA is required when it is difficult to maintain a diet and you need to reduce its calorie content as much as possible.

There are hundreds of scientific papers on the benefits of Leucine, Isoleucine and Valine, so we will not quote them again, but will consider the use of BCA for weight loss. The most useful amino acid of the three when it comes to weight loss is Leucine. It is able to stimulate the production of Leptin, a complex hormone that is responsible for many metabolic processes, including body weight control, the rate of fat deposition and breakdown, etc.

However, its secretion depends on the level of fat in the body, that is, the higher the percentage and the higher the body weight, the faster this hormone is produced. In fact, this is a natural mechanism that slightly prevents the gain of excess fat even if you do not follow a diet. It can be called a lifeline, without which the process of fat gain would be practically impossible to stop.

However, with weight loss, when the total amount of fat decreases, the secretion of Leptin also decreases. To put it simply, the body “understands” that the threat has passed and there is no need to restrain fat gain so strictly. That is why in the first stages, weight loss and drying occur quite rapidly, and after a while it slows down noticeably.

Let's first understand the logic... There is no particular point in talking about how to take BCAAs for weight loss, since this supplement is not aimed at burning fat, and its main task is to maintain muscle mass while cutting! So we will talk about how to apply it correctly in order to get a high-quality result.

The following periods can be distinguished (in order of priority, from highest to lowest);

• Before, during and after training;
• In the morning on an empty stomach;
• Between meals.
• For the night.

It is also worth noting that although consuming BCAA between meals during weight loss plays an important role, it can be replaced by taking protein. In turn, morning and training meals are mandatory both when losing weight and during weight gain.

You must understand that BCAA affect weight loss very indirectly. If you are looking for a more specialized fat burning product, then look no further than Fat Burner. These supplements help speed up your metabolism, control your appetite, and give you energy while on a low-carb diet.

But the use of fat burners is particularly stressful for the body and requires not only knowledge in this area, but also taking sports supplements that will support your immunity, muscles and the body as a whole. These include:

• Protein;
• Amino acids;
• Vitamin complexes;
• Healthy fats.

In sports, this supplement is used as fast fuel for muscles. Unlike other amino acids, these are absorbed directly into the muscles.

• Leucine stimulates protein synthesis by acting on receptors in muscle tissue.
• Isoleucine is involved in the processes of skin and muscle regeneration, hemoglobin synthesis, and growth hormone in children.
• Valine is involved in protein synthesis, energy production and maintaining nitrogen balance.

In practice, men and women drink BCAAs most often to recover after workouts and maintain muscle mass when losing weight.

Why drink BCAA? We have already answered this question in detail above. But how to take this supplement correctly? Let's start with the fact that during mass gain, taking BCAA immediately before classes does not make sense. After all, during training we need more protein to nourish our muscles. Therefore, before going to the gym, they usually drink a protein shake.

The most correct time to use this supplement is in the morning - after waking up and immediately after training. BCAA molecules are most effective during and immediately after physical activity. Therefore, these periods are the most optimal. This mode is appropriate both during mass gain and weight loss.

The main goal is to consume fewer calories, but spend more during intense training to lose weight. The specified amino acid, or rather its correct use and combination with a low-calorie diet and physical activity, helps achieve this goal. Before taking BCAA for weight loss, you should consult with a specialist in this matter.

Any online store offers a description of the full course, taking into account the physical fitness and health status of a losing weight person. Useful information on the topic can always be found on Sportwiki. Dietary properties and productive burning of subcutaneous fat depend on the choice of products, for example, you can buy BCAA for weight loss in the form of Drive Black BCAA diet pills (200 pieces), or Nutrex, which make your figure flawless.

This dietary supplement should be consumed on an empty stomach; the risk of side effects if the dosages are followed correctly is minimal in both cases. Take BCAA powder 6-8 grams 30 minutes before the start of training and immediately after it. During the recovery period, the daily portion of BCCA for weight loss is 4-6 grams, which should be taken in the morning. It is easiest to use the powder form; the dietary effect is no weaker than BCA tablets for weight loss (as stated in Sportvik).

• In order to achieve the maximum effect from taking BCAAs, in addition to the amino acid, protein or protein-carbohydrate foods are consumed.
• You need to know that taking a large dose of BCAAs, on the contrary, reduces the fat-burning effect of aerobic training, since it completely compensates for all energy costs.
• BCAAs can act as a partial replacement for protein.
• BCAA plays an important role in glucose metabolism. All of this is important in order to generate energy during the process of gluconeogenesis. Glycogen stores during strength training are used as fuel for the body. By taking BCAAs before your workout, you use up your carbohydrate stores more efficiently.

• Shake the drink thoroughly before drinking;
• Take products before, after or during exercise;

Side effects

To date, there are no known serious side effects of BCAA. However, before you start taking them, just like before taking any other supplement, there are a few things to consider:

• BCAAs may affect sleep.
  As mentioned above, BCAAs suppress the release of serotonin, the concentration of which usually increases after exercise. Serotonin is involved in sleep regulation, so taking BCAA's at night can lead to problems falling asleep.
• BCAAs may affect blood glucose concentrations.
  Monitoring your blood sugar levels is especially important before and after surgery. Therefore, if you are scheduled for surgery, stop taking BCAAs at least two weeks before surgery.
• The beneficial effects of BCAA may only be evident if the diet does not include enough protein.
  BCAAs are found in the protein we consume in food. If you are meeting your daily protein needs, taking additional amino acids in a supplement may not provide you with any additional benefits.

BCAA composition

As mentioned above, bcaa is a complex of three amino acids. Amino acids are the building blocks of protein, which is important for the normal functioning of the body. Protein is the basis of muscles, and, as is known, internal organs are made of muscle tissue. Not all amino acids can be synthesized by the body on its own. Some of them come with food or special supplements.

• Leucine, responsible for body growth, restoration of all body tissues, blood glucose levels;
• Isoleucine, which accelerates the regeneration of muscle tissue and increases the body's endurance;
• Valine, which resists the breakdown of protein in muscles, reduces the time it takes to restore damaged muscle tissue.

The complex of these three amino acids allows you to recover faster after exercise, reduces muscle pain and significantly accelerates the process of burning fat. By combining active training and sports nutrition, you can achieve excellent results in a short time.

It is worth noting that this remedy does not tend to accumulate in the liver. It acts quickly, immediately after administration.

How to use?

Dosage

The recommended dose of BCAA for women is 9 g per day.14 This dose is considered sufficient to produce the desired effects, but at the same time is safe - no side effects will occur. Of course, in each individual case, the doses may vary slightly, because they depend on the woman’s body weight, activity level and diet.

When to take BCAA

For best results to prime your muscles for growth, take BCAAs before or after your workout. If you're determined to gain muscle mass, take a little with breakfast or before bed - just don't exceed the daily safe limit of 550 mg per kilogram of body weight

(For a woman weighing up to 60 kg, this is approximately 33 g per day.)15

FAQ

Will BCAA's turn me into the Hulk?

No. Although both men and women are capable of building muscle mass, due to the presence of large amounts of anabolic (muscle growth-promoting) testosterone in the body, men have a much greater potential for gaining size. Consuming 9 g of BCAA per day will not affect this process.

Should you take BCAA with food?

No. BCAA can be taken on an empty stomach, which even promotes better absorption. However, if you have symptoms of gastrointestinal distress (nausea or pain), then it is best to take the supplement with food.

Can I take BCAA on non-training days?

Yes. BCAA's aren't just good for training. Taking them on rest days will help you meet your body's needs for essential amino acids and speed up recovery.

Are BCAA's needed for cardio?

No, in this case they are not mandatory. Still, consuming BCAAs during cardio exercise (especially on an empty stomach) can help prevent muscle protein breakdown and preserve muscle mass.