What are BCAAs?
BCAAs are made up of 3 amino acids: leucine, isoleucine and valine. These amino acids are considered essential, meaning they cannot be synthesized by the human body and must be obtained through diet or BCAA supplementation.
BCAAs, also known as branched chain amino acids, are particularly important in the human body. The combination of these three amino acids makes up about a third of muscle protein.
Why do you take BCAAs?
Taking BCAAs as a supplement is very effective in building lean muscle mass. Along with whey protein and creatine, it is one of the essential supplements for bodybuilding.
BCAAs are metabolized directly in the muscle (they are oxidized in the muscle mitochondria).
When muscles have depleted their glycogen stores during exercise, they start using fats and proteins for energy. Large proteins are thus broken down into several small pieces to recover the BCAAs, which are used as fuel.
effect and benefit?
- protein synthesis:
They allow new proteins to be built from amino acids that are available in our body.
Good protein synthesis allows for better recovery after exertion when muscle breakdown has occurred during the exertion.
- Accelerating the immune system:
When the body is subjected to intense strength training sessions, the immune system suffers and you can become more susceptible to infections. BCAAs can help maintain good immunity, particularly by reversing the loss of glutamine.
- Faster recovery:
BCAAs allow for increased metabolic recovery, resulting in shorter recovery between strength training sessions.
- Improved Endurance:
Several studies indicate that BCAAs can prolong endurance performance by reducing serotonin (a neurotransmitter produced by the brain to trigger fatigue).
- fat loss:
BCAAs make it possible to switch from a catabolic to an anabolic state, especially when taken before a workout.
What is the best ratio?
Leucine is the flagship amino acid. It tells the muscle cells to start making muscle proteins. This production allows for the accumulation of proteins in the muscle, leading to muscle hypertrophy.
So unless you’re on a low quality protein diet or poor supplementation around your workout, the 2:1:1 ratio is fine for most purposes, and Leucine alone will certainly be cheaper post workout.
You can consume between 10 and 15g per day around training.
In conclusion, to continue increasing your muscle volume and improving your performance in training, you should not neglect this dietary supplement.
Article by Yann Gondrand
Passionate about bodybuilding and practicing bodybuilding for more than 10 years, I played many sports from a young age (karate, soccer, tennis, swimming, mountain biking), but the sport that drives me today and has significantly changed my life is bodybuilding, bodybuilding . So I decided to turn my passion into a profession and pass my BP JEPS AGFF. Over the years I have been able to acquire a solid foundation in terms of intensive set and nutritional work.
My favorite quote is “You have a dream, you have to protect it. Those who can’t will tell you they can’t. If you want something, fight, period» (Will Smith – The Pursuit of Happiness). you resonates in me as a matter of course. This sport requires strength of character to advance and develop.