The best BCAA: how to take them and what supplements you can combine with them

• July 27, 2018
• Sports nutrition
• Maria Ivanova

Amino acids play an important role in maintaining the vital functions of the human body. In the sports field, protein is usually called protein. It is used by athletes and bodybuilders to quickly restore the body after prolonged physical activity. This protein is synthesized from 20 basic amino acids. And if the body can produce many of them on its own, it receives others (essential amino acids) from the outside.

Description of BCAA

The main amino acids for building and building muscle mass are the following branched chain amino acids: valine, leucine and isoleucine. They are part of the BCAA complex. Before you start taking it, it is important to determine how to take BCAA powder.

Human muscles are 30% composed of essential acids: leucine, isoleucine and valine. When taking BCAA, you can achieve the following results:

• improving metabolic processes;
• accelerated protein synthesis;
• protecting muscles from catabolism;
• acceleration of recovery processes;
• enhancing growth and development of muscle mass.

How to take BCAA powder? There is a myth that BCAA leads to increased fat burning. The product can provide this process, but, as a rule, minimally. This can be explained by the fact that lecithin leads to accelerated synthesis of leptin, a hormone that is responsible for regulating metabolic processes and energy exchange in the body.

Leptin is an integral component of fat cells; a person’s appetite, general mood and well-being will depend on its amount in the body. If there is not enough leptin in the body, then the person will feel hungry, his mood will quickly deteriorate, and fat burning will occur very slowly. Taking large amounts of BCAA helps to enhance the synthesis of this hormone, which helps improve a person’s condition and accelerate fat burning.

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 is number two on the list (improves glucose metabolism and increases cellular uptake);
• Valine 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.

Impact of main components

Regular intake of BCAAs ensures an accelerated process of restoration of trained muscle fibers, helps improve the functioning of the hormonal system and restore energy metabolism in the body.

Features of the effect of the drug components on the body:

1. Valine is a component that takes an active part in the regeneration of damaged muscle fibers. How to take BCAA powder correctly? If a person exercises regularly and puts a lot of stress on his body, the muscle fibers begin to tear. After the tears heal, active muscle growth occurs. As the dosage of valine increases, the healing time for microtraumas decreases. In addition, taking valine helps improve nitrogen balance, which also speeds up muscle recovery and prevents protein breakdown.
2. Leucine is a component that helps reduce the amount of sugar in an athlete’s blood, which provokes increased production of hormones. Growth hormone is very important for accelerated muscle development and restoration of muscle fibers, bones and skin after prolonged training.
3. Isoleucine is an amino acid that is actively involved in the process of hemoglobin reproduction. It also helps lower blood sugar levels, increase endurance, replenish energy in the body and restore muscle tissue after exercise.

The most important amino acid for an athlete is leucine. During the study, it was found that the complex intake of leucine, isoleucine and valine helps to enhance the overall effect. How to dilute BCAA in water? The optimal proportion for taking amino acids is 2:1:1 (for one gram of valine and isoleucine, 2 mg of leucine is used).

Taking BCAA[edit | edit code]

Daily intake of BCAA is based on general protein intake recommendations (for average athletes, the average protein intake is 1.2-1.8 g/kg body weight/day[13], and varies depending on the type of sport and the nature of physical activity. Recommended daily intake BCAA intake (RDI) in mg/g protein is: isoleucine – 25, leucine – 55, valine – 32, for an athlete weighing 70 kg this will be: protein 1.2 g/kg, isoleucine – 2.1 g, leucine 4, 6 g and valine 2.69 g.

The introduction of BCAA in the form of food supplements (as part of protein mixtures or in pure form) helps to increase the concentration of amino acids in the blood plasma and in skeletal muscle cells. Predictive assessment of the nutritional value and effectiveness of a protein source of BCAA (and leucine, in particular) should be based not only on the quantitative content of BCAA in protein, but also on the basis of the pharmacokinetics of BCAA after taking a specific protein. It is impossible to speak unambiguously about the advantages and disadvantages of certain forms of protein mixtures in terms of the amount of BCAA and leucine only on the basis of the source of production (milk, meat, fish, pea, wheat, etc. protein). In modern sports nutrition, the qualitative and quantitative composition of a specific protein product is important, primarily data on BCAAs, as well as the pharmacokinetics of the amino acids of the mixture. The quantitative parameters of the BCAA content in a good quality product must be indicated on the label and in the included Instructions.

BCAA are used in various forms (powders, capsules, as part of complex mixtures with other macro- and pharmaconutrients). The use of BCAA in its pure form compared to food sources has a number of advantages: better control of intake (known pharmacokinetics, concentration in the gastrointestinal tract, level of absorption by enterocytes, etc.), absorption, distribution to target organs and excretion from the body. These factors are of great importance when drawing up a nutritional metabolic support (NMS) plan for an athlete (before, during and after exercise) in order to maximize protein synthesis and accelerate the recovery process[14].

The position of the International Society of Sports Nutrition (ISSN position stand) is that BCAA, even with a single dose, stimulate protein synthesis and glycogen resynthesis, delay the onset of fatigue, and help maintain mental functions during aerobic physical activity. The ISSN concludes that consumption of BCAAs (in addition to carbohydrates) before, during and after exercise is recommended as safe and effective" [1][15]. Level of evidence “A” (highest).

In the classification of food additives in sports nutrition from the point of view of evidence-based medicine, BCAAs are included in the group of muscle mass gain stimulants (category “A” - EEA, category “B” - BCAAs) and in the group of substances that increase physical readiness (category “B” - EEA and BCAA). Similarly, BCAAs, as substances that have an ergogenic effect, are included in all modern classifications of nutritional and metabolic support (NMS) for athletes.

An important positive property of BCAAs, which complements the spectrum of their ergogenic effects, is the ability to reduce the subjective feeling of fatigue and push back the threshold for the feeling of complete exhaustion during long-term exhausting workouts (reducing “central” fatigue). Preventive intake of BCAAs before exercise improves the psychomotor state of the athlete and prevents a decrease in the response to stimuli of various origins. BCAAs suppress the increase in lactate concentration and its release in muscles during physical activity and increase the lactate threshold [16][17]. The mechanism of this action of BCAAs is considered to be inhibition of tryptophan metabolism and a decrease in serotonin in the brain.

BCAAs are effective in reducing muscle soreness and microdamage that occurs during intense strength exercise, regardless of inflammation. This phenomenon accelerates recovery and readiness for the next training cycle, and in sports nutrition is called the “repeated bout effect”. A course of preventive intake of BCAA dietary supplements for 1-3 weeks at an average dose of at least 5-6 g/day (with the classic ratio of leucine, isoleucine and valine and divided into 4 doses at equal intervals throughout the day) is part of a multicomponent prevention strategy and mitigating exercise-induced muscle soreness and damage.

A relatively new regimen for taking high doses of BCAAs (high-dose HMA) for highly qualified professional athletes is to reduce muscle damage and soreness caused by heavy physical activity, prevent a decline in the functional capacity of skeletal muscles and accelerate recovery after training. The regimen includes a 7-day course of taking BCAA in high doses - 20 g / day, divided into two equal doses during the day - before (with an additional dose of 20 g immediately before and after the “damaging” load) and for 4 days after a cycle of eccentric exercises with displacement. High-dose long-term NMP with the help of BCAA nutritional supplements in professional sports is a new promising direction in sports nutrition, which requires a retrospective analysis of its ergogenic properties in high doses, and new research regarding muscle strength and power, as well as the effect on endurance. Based on all of the above, BCAAs are included in the modern classification of means for the prevention and treatment of delayed post-exertional muscle damage (DOMS or EIMD) in sports.

Take during training

How to drink BCAA powder correctly? If an athlete regularly loads his body, then not only anabolic processes work in his body (muscles actively grow), but also catabolic processes (destruction occurs during them). The main purpose of taking the BCAA complex is to enhance the work of the first processes and suspend the second.

If anabolic processes work during rest, then catabolic ones, on the contrary, are very harmful on training days. During physical activity, it is very important to provide the body with additional energy and relief. If it does not receive nourishment from the outside, it will begin to waste the body’s reserves.

In case of exhaustion and lack of energy, the body begins to use up the glycogen reserves in the liver muscles. If they are no longer enough, the body begins an active process of breaking down amino acids that form muscle tissue.

How to take BCAA powder? To prevent this process, it is very important to start taking complex amino acids during active training. So that the body does not have the desire to take away internal reserves, it must be provided with something else. In this case, BCAA in powder form comes to the rescue. Such amino acids are characterized by a rapid absorption process in the body, help prevent the occurrence of catabolism during training, and also take an active part in the process of burning fat and strengthening muscle fibers.

How to take BCAA powder? The product should be taken before training and immediately after its completion. Experts also recommend taking a small amount of powder during training if it lasts more than 1 hour.

At the end of the workout, when the amount of glucose in the body is insufficient and there are almost no amino acids left, you should replenish their supply using a BCAA complex. In this case, metabolic processes, which after training work at a particularly accelerated pace, will receive the necessary material for processing.

Position of the International Society of Sports Nutrition (ISSN)[1])[edit | edit code]

BCAA Information

• BCAAs (leucine, isoleucine, valine) make up approximately 1/3 of all muscle proteins[2], and play a key role in stimulating protein synthesis[3].
• BCAA nutritional supplements have an ergogenic effect in various categories of exercisers. Even during rest, BCAAs improve protein balance either by reducing protein breakdown or increasing protein synthesis, or a combination of these two mechanisms[4][5].
• With constant weight training in men, additional intake of BCAAs in combination with carbohydrates and protein (training complex) leads to a significant increase in protein synthesis compared to the same amount of carbohydrates and proteins, but without leucine[6].
• Oral administration of BCAAs has an ergogenic effect in relation to aerobic physical activity due to inhibition of protein degradation[7].
• Equally important, taking BCAAs before and during aerobic exercise to the point of fatigue accompanied by depletion of muscle glycogen stores may delay the onset of glycogen depletion[8]. This manifests itself in a certain category of so-called. “slow” marathon runners (with a time of completing the distance in 3.05-3.30 hours) compared to “fast” runners (time less than 3.05 hours)[9].
• A number of studies indicate the ability of BCAA to reduce some causes of fatigue in athletes, such as decreased phosphocreatine and muscle glycogen levels, hypoglycemia, and an increase in the free tryptophan/BCAA ratio. During prolonged aerobic exercise, the concentration of free tryptophan and its entry into the brain increases, causing fatigue, and BCAAs can inhibit this process.
• At the same time, with regard to anaerobic exercise, the effect of BCAA cannot be considered positive. In the work of HTPitkanen et al[10], taking leucine at a dose of 200 mg/kg before and during anaerobic running at the limit, as well as during strength training at a dose of 100 mg/kg, did not lead to improvement in performance.
• BCAA improves recovery processes after exercise due to increased muscle protein synthesis and glycogen resynthesis, and also delays the onset of fatigue and supports mental function during aerobic exercise. Because of this, ISSN recommends the consumption of BCAAs (in addition to carbohydrates) before, during and after training sessions.
• The recommended daily allowance (RDA) for leucine alone is 45 mg/kg/day for sedentary individuals, with higher doses for physically active individuals[2]. At the same time, it is necessary to take into account the doses of leucine and BCAA, which enter the athlete’s body along with proteins (especially with enhanced formulas of new protein mixtures with the addition of BCAA). Calculation of additional doses of BCAA is made based on diet, additional intake of pre- and post-workout protein complexes, the level and nature of daily physical activity, anthropometric data and previous experience in taking BCAA. The highest quality protein formulas contain about 25% BCAA from the total amount of amino acids.
• For amateur athletes, regular visitors to gyms and fitness centers, the needs for BCAAs can be covered by high-protein functional foods (diet adjustments) in the form of consuming ready-made liquid mixtures containing whey milk protein in the intervals between regular meals and in the evening before bed.
• In professional athletes (in 90% of cases), full compensation for the need for BCAA is achieved with high quality whey proteins (combinations) or other proteins with additional inclusion of BCAA. If there is a lack of BCAA in protein mixtures, it is recommended to independently take additional amounts of these amino acids, based on the calculated requirements.
• For vegans and vegetarians, the calculation is based on plant proteins enhanced by the addition of BCAAs, based on estimated needs.

Reception on recovery days

How to properly take BCAA powder on rest days? Some argue that there is no need to take this remedy on days of breaks and active recovery of the body. They explain this by the fact that due to the fact that the body is not loaded at this time, catabolic processes do not occur in it. For anabolism, the body at this time has enough protein, which comes from simple foods. But this opinion is completely wrong.

Catabolic processes work most actively after waking up in the morning. If during this period of time you get protein from simple food or consume protein, then the body will need a lot of time and effort to have time to break down the incoming protein into amino acids. But, taking BCAAs before breakfast will help avoid this process. Amino acids from the product will immediately enter the muscles. In the morning, experts recommend taking about 0.5-1 g of amino acids with branched side chains.

How to take BCAA on non-training days?

How to consume BCAA on rest days is an equally important question, because your recovery largely depends on it. The number of doses can be reduced even to three times - in the morning, in the middle of the day and before bed. Or you can skip the evening meal, replacing it with casein, and take another meal during the day. In general, when it is better to take BCAA on rest days is up to you, the main thing is to break your dosage into several equally spaced portions so that your body always receives nutrients.

As for how much BCAA to take on rest days, the dosage remains the same - from 20 g for women and from 30 g per day for men.

We also recommend reading: How to take sports nutrition with a guarantee of results?

In what form are they sold?

Anyone can purchase the product in the following forms:

1. Capsules. This form of release is considered the most common. For the first time, branched-chain amino acids were produced in capsule form. The main advantage of this form is its simplicity and ease of administration. The capsules can be easily taken with you and taken at any convenient time if you have a glass of water nearby. Another advantage of this product is the absence of a pronounced taste.

   
   Due to the fact that the powder is placed in the capsule itself, the user does not experience the unpleasant bitter taste that is characteristic of the pure powder form of BCAA. One capsule contains from 250 to 1250 mg of active ingredients; one package can contain from 60 to 1000 capsules. The main disadvantage of such products is the high price. If used correctly and the required dosage is observed, one pack of product will last for a maximum of several weeks.

2. Pills. This form of release is a pressed powder. The advantages of this product are the same as those of capsules. The disadvantages include the high cost and slow absorption of the active ingredients of the drug due to the fact that the tablets take a very long time to dissolve in the stomach.

3. The powder form is the most economical of all presented. Most often, this tool is used by those who want to save a little money. So, at the same cost, the buyer can get 1.5 times more BCAA in powder form. The main disadvantage is considered to be poor solubility in liquid and unpleasant taste. How to drink BCAA powder? To do this, you need to put a measured amount of powder in your mouth and immediately wash it down with water to avoid a long aftertaste. Recently, manufacturers have been able to create a large number of powder forms of the drug. Such powders dissolve quickly in water and have a pleasant fruity taste.

How to take BCAA powder correctly?

The powder form is the most popular, as it allows you to absorb BCAA almost instantly! It is precisely for its speed that it is valued. However, many athletes use the powder incorrectly, making absorption much longer or reducing the effectiveness of the supplement.

How to take BCAA powder correctly:

• It is best to mix the powder with water for maximum rapid and complete absorption;
• A portion can be dissolved in a glass of water or poured into your mouth and washed down with a sip of water (this way the bitterness typical of BCAA is less felt);
• If you want to throw BCAAs into a shaker with protein, then know that in this case, they will be absorbed a little longer;
• It is better to drink the dissolved powder immediately, since BCAA cannot be stored for a long time in water.

We hope you have figured out the best way to take BCAA powder once and for all.

You can find out more about taking the supplement in powder form here: “How to take BCAA powder?” There are many nuances!

Interesting article: The best BCAA - our rating.

Dosage of the product

Each manufacturer includes special instructions with the product with rules for taking BCAA and recommended dosage. It is important to remember that this dosage will not depend on the person’s weight.

How to dilute BCAA powder with water? Many professional athletes claim that for every kilogram of weight a person should receive 33 mg of leucine in one workout. Using this amount, you can easily calculate the optimal dosage for yourself.

For example, if a person weighs up to 75 kilograms, then in one workout for normal recovery he should drink about 2475 leucine. With an optimal ratio of 2:1:1, this will be about 5 grams of powder.

Using this formula, you can easily and quickly calculate the optimal dosage of BCAA during training. To determine the amount of leucine in one serving, you need to carefully study the instructions.

The amount of water in which the powder must be diluted can be arbitrary. But, it is advisable to consume at least a glass, this will speed up the dissolution and absorption of the drug.

Possible adverse reactions

Many novice athletes ask the question: “Are there side effects when taking BCAA?” Since branched chain amino acids are important for the proper functioning of the body, during effective exercise, additional intake of BCAA is not dangerous for humans and cannot lead to a negative effect. Also, there is no need to be afraid of an overdose of the drug, since all the components that have not had time to be absorbed in the body will quickly leave it.

Now let’s look at several popular brands under which this drug is produced.

Centurion Labz Omega 3 Fish Oil

If you decide to drink BCAA powder, then you should pay attention to this drug. In addition to amino acids, the product contains 2500 mg of Omega 3. Such fatty acids provide the athlete with many positive effects: strengthening the body, reducing cholesterol, improving cardiac activity. Experts have proven that with a lack of Omega-3 in the human body, fat metabolism worsens. Additionally, the product contains a large amount of vitamin D3, which helps strengthen joints and bones, and also leads to rapid recovery from injuries.

Killer Labz Brute BCAA

For those who decide to drink BCAA powder, there is Killer Labz Brute, which appeared on the sports supplement market relatively recently. It differs in its composition and special effect on the human body. Manufacturers have provided this product with a unique composition that contains epicatechin and laxogenin. The last of them is a safe anabolic component that helps prevent catabolic processes in muscles and leads to their rapid and high-quality growth. Epicatechin helps stop the production of myostatin, which helps achieve accelerated anabolism.

Sports supplements

BCAA is the main sports supplement, but not the last. For effective results, experts advise taking the product in combination with other additional medications.

As a rule, the complex of sports supplements, in addition to essential acids, includes:

• minerals and vitamins;
• healthy fats;
• protein.

Features of reception during cardio training

When conducting cardio training, professional athletes and ordinary amateurs pursue the only goal - accelerated burning of subcutaneous fat in problem areas. The main goal of cardio training is to do the maximum amount of exercise in a short period of time. During the first 20-30 minutes, glycogen is burned in the body, and then fatty acids.

It is important to remember that with such training, together with fatty acids, muscle destruction inevitably occurs, which breaks down into amino acids. The body uses these amino acids to obtain the required amount of energy.

During cardio, it is important for a person to monitor the preservation of muscle mass and the burning of fat. But, as a result, many achieve a completely different effect.

Experts advise taking BCAA before and during cardio training, as the drug will help keep muscles in normal condition. If necessary, the body will begin to use the amino acids supplied to it as a source of energy.

Does BCAA help you lose weight and how?

BCAA is based on a combination of three essential amino acids for humans: leucine, isoleucine and valine. They are primarily necessary for the construction of proteins, but this is not their only function.

How BCAA works:

1. They prevent muscle breakdown by nourishing them and preventing them from “eating” themselves, especially during training.
2. They stimulate the release of insulin into the blood, which quickly delivers nutrients to the muscles.
3. They help to recover faster after active sports and increase overall endurance.

Another important property of BCAA is enhancing fat burning. The human body contains a so-called satiety hormone - leptin. It is involved in metabolism and plays an important role in fat consumption and burning. What function does BCAA perform here:

1. Leptin is synthesized by adipose tissue. When a person loses weight, the amount of the hormone decreases.
2. The result is a slowdown in metabolic processes and an increase in appetite. This is precisely the reason why weight loss occurs quickly at first, and then the weight begins to come off more slowly.
3. BCAA, in turn, enhances the production of leptin, which continues to perform its function of breaking down fat.
4. In this way, it is possible to literally “deceive” the body: it thinks that the amount of food consumed by a person has not changed, which means that there is no need to increase hunger and you can continue to consume fat.