BCAAs are a dietary supplement that is particularly well known in the world of bodybuilding. But few practitioners know when and how to take them or what they consist of. When exercising or dieting, BCAAs prevent the body from using the body’s own protein reserves, namely the muscles, to generate energy.
What is that ?
BCAAs (Branched Chain Amino Acids) or Branched Chain Amino Acids are made up of: Leucine, Isoleucine and Valine. They are composed according to a ratio of 2:1:1
- L-Leucine 300 mg
- L-Isoleucine 150 mg
- L-Valine 150mg
These are three essential amino acids that play a very important role in muscle building as they enable the secretion of insulin, a hormone responsible for building new muscle tissue. During training and recovery, the body draws energy from reserves in the muscles, which are made up of around 35% BCAAs.
What role do BCAAs play?
They play an anabolic and anti-catabolic role. That is, during exercise, they reduce catabolism, give an extra boost of energy, promote recovery and increase congestion.
When should you consume BCAAs?
- Before the training: 5 g 15-20 minutes before the start of training if you do not consume protein at that time, otherwise it would be more interesting to consume it during training.
- During training: 5 to 10 g of BCAA to drink during your session to delay fatigue and counteract catabolism.
- After training : 5g BCAAs help you stop exercise-induced catabolism.
You can also consume BCAAs after waking up, before bed, or in the middle of the night.
The BCAAs absorb fairly quickly, about twenty minutes is enough.
Who can take BCAAs?
Beginners, experts, youth, adults. Whether you are a woman or a man.
If the diet isn’t right, you won’t get the full benefits of BCAAs. When starting out in bodybuilding, it’s best to learn how to eat well before using any supplements.
What are the benefits of BCAAs?
- Gain lean mass
- Restore energy, and this is especially true for workouts longer than 45 minutes
- Increase the training intensity
- Increase the rate of protein synthesis: muscle repair = more muscle growth
- Reduce protein breakdown and body aches
- Reduce fatigue by inhibiting the production of serotonin, which increases with physical activity (serotonin increases feelings of tiredness).
As part of a cut, take 3-5g per day spread throughout the day, but as part of muscle or strength research, take 5-10g to spread before and during strength training. You can also add 5-10g at the end of weight training.
How do I consume them?
You can consume them in the form of capsules (more convenient but more expensive), in the form of a or in the form of a gel. While the packaging differs, the composition and potency are relatively similar. But be sure to buy real BCAAs and not simple amino acids.
There are also different types of BCAAs, most commonly with the 2:1:1 ratio. indicating the distribution of the three amino acids.
- BCAAs are not magic bullets. They only account for a small percentage of the mass gain. In any case, it is not recommended to take more than 15 g of BCAAs per day, as this will not have any additional effects on the body. On the other hand, pregnant or breastfeeding women or those undergoing surgery should consult their doctor before consuming it.
Are the effects the same during periods of cutting or gaining weight?
The effect of BCAAs is not the same during periods of dryness or fat gain. In fact, during periods of drought, they allow you to avoid catabolism while getting rid of your fat mass and helping you build muscle.
In fitnesstogether phases you can increase the intensity of your training and recover better.
How much consume?
It is recommended to take 5g two to four times a day before, during or after training. For an adult, the requirement is about 140 mg per kg of body weight. A 70 kg man needs 10.4 g. It’s easy to maintain a daily dose if you’re doing more than 3 sessions per week for an extended period of time. There is no habituation effect with BCAAs.
The body must synthesize more protein than it breaks down in order to build muscle. During intense exertion, a catabolic phase (destruction of muscle cells) begins, which must be limited in order to build muscle. This is where BCAAs can come into play.
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Article written by Fitness Together