Almost all athletes have either taken BCAAs or heard about them. Let's figure out what they are and what they are needed for. BCAA are essential branched-chain amino acids. Among sports nutrition supplements, this is one of the most popular products. The benefits of their use have been scientifically proven and tested by many thousands of athletes around the world. This group of amino acids includes leucine, isoleucine and valine. Any BCAA complex contains them in various proportions. The standard is a ratio of 2:1:1 respectively.
Composition of BCAA - what is included in vitamins?
The basis of the composition of almost all bca supplements is the amino acids leucine, isoleucine and valine. Usually their ratio is 2:1:1 - it is close to the ratio of these substances in natural proteins of meat, eggs, milk, etc. The most active amino acid of this group, the effect of which has been well studied, is leucine (more precisely L-leucine). It is this amino acid that most actively suppresses the catabolic destruction of muscles and starts the process of protein synthesis.
Therefore, some manufacturers increase the proportion of leucine in their BCAA complexes by 2 and even 4 times, releasing 4:1:1 and 8:1:1 complexes. The greater effectiveness of these complexes with increased leucine content is reasonably questioned.
In addition, there are complexes in which glutamine and sometimes other components are added to the BCAA themselves - they are positioned as reducing agents and amino acid complexes of a wide composition. BCAA is often included in pre-workout supplements, fat burners, vitamin and multicomponent amino acid complexes.
Each of these sports nutrition supplements occupies its own niche in the spectrum of nutritional supplements, but when choosing them, it is necessary to take into account that the specific proportion of BCAA themselves in such complexes is lower. In other words, it is more profitable to purchase pure amino acids and, moreover, without taste.
Supplements to help you stay in shape
BCAAs are a must-have supplement for female athletes, but there are several other products that will help you not only stay in good shape all year round, but also improve your quality and improve your well-being.
The best fat burners
Fat burners are under no circumstances accepted all year round! This is the category of supplements that must be taken in courses and only when you need to burn fat, you have provided yourself with proper nutrition and supporting supplements.
RED Labs Oxy Red
Price: 2368.00 rub.
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Skyline Nutrition Miami Lean (60 capsules)
Price: 3456.00 rub.
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Condemned Laboratoriez Arsyn
Price: 3072.00 rub. 2670.00 rub.
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Go to the Fat Burners and Diuretics category »
But it is important to understand that fat burners give the body some stress. So the following supplements are a must!
- Protein;
- Amino acids;
- Vitamin complexes;
- Healthy fats.
To increase the effectiveness of taking supplements, we advise you to learn how to take sports nutrition correctly.
The best proteins
Blackstone Labs Isolation
Price: 3968.00 rub.
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Condemned Labz Commissary Whey Protein
Price: 3584.00 rub.
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The best amino acids
Finaflex EAA Hardcore
Price: 2816.00 rub.
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Nutra Bio 100% Pure L-Glutamic Acid
Price: 2176.00 rub. 1930.00 rub.
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Controlled Labs Purple Wraath
Price: 4736.00 rub. 4290.00 rub.
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Go to the Amino Acids category »
The best vitamins
Blackstone Labs Multi
Price: 2304.00 rub.
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Blackstone Labs Juiced Up
Price: 2816.00 rub.
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Revange Nutrition ZMA+ Rx
Price: 2048.00 rub.
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The best fatty acids
Black Magic Skull Dust Sampler
Price: 208.00 rub.
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MyoBlox Algae Omega
Price: 2176.00 rub.
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Finaflex Pure CLA
Price: 2990.00 rub. 2688.00 rub.
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Go to Fatty Acids category »
How does BCAA work?
- These amino acids are proteinogenic, that is, they are used in protein synthesis as building materials. This is the first most important function of BCAA.
- Leucine, isoleucine and valine are involved in the processes of gluconeogenesis, and can also be directly broken down in muscles with the release of ATP, thus acting as a source of energy for muscles.
- They perform a signaling function, activating the processes of synthesis of protein molecules, as well as inhibiting the processes of breakdown of muscle proteins.
- They affect the production of insulin, which largely determines the supply of nutrients to muscles and protein synthesis.
- Amino acids can be raw materials for the synthesis of other amino acids, in particular glutamine and alanine.
- BCAA (especially isoleucine) promote better mobilization of fats from adipose tissue and inhibit their deposition in fat cells.
Simply put, BCAAs nourish muscles, inhibit post-workout breakdown and stimulate muscle growth.
Common Myths
Despite the great popularity of BCAA and proven safety, there are still myths about such supplements. For example, there are rumors that the chemical composition of BCAA is harmful. However, it is impossible to obtain these amino acids from any other chemical elements. These are the same amino acids that are present in food, but in different concentrations.
They also say that BCAA is harmful to the functioning of internal organs. However, repeated laboratory studies have been carried out, which have confirmed that it is impossible to develop poisoning or kidney failure due to taking the supplement. Problems with internal organs can only occur with an overdose, which actually increases the load on the kidneys. Allergies appear when purchasing low-quality products.
BCAA does not replace protein, as some people think. These are other amino acids that are involved in the creation of protein and also improve the absorption of protein supplements. But it is impossible to completely replace protein with this supplement. It is necessary to monitor your diet and take additional protein if required.
How does BCAA help during training?
Amino acid training becomes more effective because it provides a number of additional benefits:
- increase performance on a physical and intellectual level,
- increase endurance, giving muscles additional energy,
- maintain constant blood glucose levels,
- reduce the intensity of catabolic muscle destruction, reducing pain after a hard workout,
- help you recover faster and return to training.
Thus, BCAA amino acids help increase the growth of lean muscle mass, overcoming the training “plateau” - the body’s adaptation to the stress of physical activity. When training for weight loss, BCAA helps maintain muscle mass, since the calorie deficit combines with training loads and increases catabolism, resulting in the loss of not only excess fat, but also part of the muscle. The protection of muscle fibers is ensured by taking bca.
Links[edit | edit code]
- "Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise." J. Nutr. 134(6):1583S-1587S. 2004. Retrieved March 22, 2011
- Layman, 2003
- BJSM reviews: AZ of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance Part 4. Burke LM et al. Br J Sports Med. 2009 Dec;43(14):1088-90. doi: 10.1136/bjsm.2009.068643. www.ncbi.nlm.nih.gov/pubmed/19955167
- That is, to muscle growth
- https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
- Shirmomura et al., 2004
- Freund and Hanani (2002)
- Houston (2001), VanAcker et al. (1999) and Haussinger et al. (1993)
- Holecek, 2002
- Nishitani et al. 2002 and Layman, 2002
- Dennis et al., 2001
- Anthony et al. 2001 & Lynch et al. 2002
- Meijer and Dubbelhuis, 2003
- https://iron-set.com/sportivnye-dobavki/kak-pit-bcaa
- Biotechnology of Food and Feed Additives
- https://www.kagedmuscle.com/blogs/science/113500163-know-your-bcaa-4-differences-you-didnt-know
- Sandeaux J. et al. Extraction of amino acids from protein hydrolysates by electrodialysis // Journal of Chemical Technology and Biotechnology. – 1998. – T. 71. – No. 3. – pp. 267-273.
- https://www.sciencedirect.com/science/article/pii/S1004954108601056
- https://www.vrg.org/blog/2011/03/16/leucine-isoleucine-and-valine-may-be-derived-from-duck-feathers-or-human-hair-vegetable-based-versions- available/
- https://truenutrition.com/blog/bcaa-dark-side/
- https://www.vrg.org/blog/2011/03/16/leucine-isoleucine-and-valine-may-be-derived-from-duck-feathers-or-human-hair-vegetable-based-versions- available/
- https://blog.nutrabio.com/2015/08/18/the-truth-about-animal-vs-plant-based-bcaas/
- Martinez-Maqueda D. et al. Extraction/fractionation techniques for proteins and peptides and protein digestion //Proteomics in Foods. – Springer US, 2013. – pp. 21-50.
- https://www.fda.gov/ohrms/DOCKETS/ac/01/briefing/3796s1_03%20TSEAC-Rexim-Degussa/sld015.htm
- https://link.springer.com/book/10.1007/978-1-4020-6674-0
- Hongo C. et al. The preparation of pure L‐leucine. Separation of L-leucine and L-isoleucine // Journal of Chemical Technology and Biotechnology. – 1979. – T. 29. – No. 3. – pp. 145-148.
How to use BCAA amino acids?
Branched chain amino acids enter the body with protein foods (chicken fillet, beef, tuna, salmon, eggs, peanuts) - they average about 17-20% of the total amount of protein in these foods. However, the benefit of taking additional BCAA in the form of a dietary supplement is that here they immediately enter the bloodstream from the digestive tract, while in order to extract BCAA from food protein, the body must still work hard - break down the protein into amino acids.
BCAA are absorbed very quickly - in 15-20 minutes and after that they begin to work in the muscles. The fastest protein (whey) will not give such a result - its absorption time is at least 30 minutes.
It is clear from this that BCAAs will bring maximum benefit only if they are taken before training and immediately after. If you need to ensure a long-term supply of amino acids to the muscles, use protein. Mixing protein with BCAA (as is sometimes advised) is pointless, since protein will greatly slow down the absorption of amino acids and negate their presence in the mixture. It's better to increase the protein dose a little. But BCAA can easily be mixed with creatine. BCAAs combine well with glutamine and other amino acids, with pre-workout complexes.
In practice, the optimal amount of BCAA has been established that should enter the body for the best recovery after training and muscle growth. It is about 33 mg of leucine per 1 kg of weight. Considering the best ratio of 2:1:1, we can calculate that a single dose of BCAA for an athlete weighing 60 kg is 4 g. For an athlete weighing 80 kg, respectively, 5.3 g. Try not to exceed these dosages too much, because too much of the body It simply won’t be able to absorb it, and in addition, side effects may appear.
Typically, BCAA amino acids are almost insoluble because they are hydrophobic molecules and their large crystals are almost impossible to mix in water. But modern manufacturers have discovered that by reducing the particle size of amino acids, they mix much better in water. Such complexes are usually o or "instantized".
Misconceptions about negative impact
There are many myths surrounding BCAA. The most common of them:
- “BCAA is a dangerous chemical” is not true. Organic compounds that form protein are found only in natural products. In BCAA they are in concentrated form. But this does not make sports nutrition chemical.
- “BCAA causes irreparable harm to the gastrointestinal tract, provokes gastric ulcers” - as clinical studies prove, even if you exceed the daily dosage, intoxication will not occur. The supplement can only harm the kidneys if taken for a long time in excess of the daily norm by 10-15 times.
- “Dietary supplement causes sexual dysfunction” is a statement not supported by any clinical studies. Most likely, this myth arose due to bitter experiences with hormone-based sports supplements. It is hormonal supplements that cause problems with potency.
Is it worth buying and drinking BCAA?
Here everyone decides for themselves. Some adhere to the extreme point of view that any sports nutrition is unnatural and refuse to take it. Others settle on a moderate position, considering BCAA, protein, creatine and vitamins acceptable, and are very wary of other supplements. We can say that those whose muscles grow normally from training should not take BCAA (and other supplements) as there is no need for this. But for those whose muscles grow poorly (ectomorphs), or for those who are faced with growth cessation (the “training plateau” phenomenon), but really want to grow and progress further, taking BCAA helps.
Contraindications
Despite the fact that BCAA contains amino acids necessary for the body, not everyone can take the supplement.
The supplement is contraindicated in the following cases:
- pathology of the pancreas;
- diabetes;
- disturbances in the gastrointestinal tract: gastritis, ulcers, increased acidity;
- severe diseases of the gallbladder, heart, kidneys and liver.
If a person is in good health and has no contraindications listed above, BCAA will not harm the body if the instructions for use are strictly followed.
It is not recommended to take the supplement without consulting a specialist: individual intolerance to the components is possible.
In case of allergic reactions, stop taking immediately.
Do men need BCAA?
BCAAs help you build muscle faster and more efficiently. But not everyone needs this. On the other hand, if a man has acquired excess weight and wants to lose it by starting to train hard, then in order not to lose muscle along with fat, it is very good to take BCAA.
There is another situation where amino acids are very useful: these are cases of sudden sharp changes in the intensity of physical activity. The transition to new types of strength or high-intensity training, unexpected physical work (holiday season or moving) and similar situations lead to muscle pain and a drop in performance for several days (especially at an older age). Taking (before, during and immediately after stress loads) a good portion of BCAA will help you survive this stress less painfully and quickly return to normal life.
Today there is no problem to buy a small portion of high-quality amino acids (even in Moscow, even in a small town) and check the effect yourself. In this case, you just need to choose a convenient form - BCAA is available in powder, tablets, and capsules.
Summarizing what has been said, we can conclude that BCAA is just a tool that helps well in some cases. And whether to use it or not is everyone’s choice.
Real Side Effects
Adverse reactions occur due to improper use of the sports supplement. BCAA can cause belching, heartburn, and problems with bowel movements. This occurs when the drug is taken on an empty stomach.
Amino acids activate the digestive system, gastric juice begins to be produced in larger quantities (in other words, the gastrointestinal tract functions in full mode). Because of this, undesirable consequences arise.
Conventionally, side effects include sprains and tears of muscles, wear and damage to joints. BCAA increases endurance and helps muscle growth. Because of this, people involved in bodybuilding and other sports significantly exceed permissible physical activity. And this, in turn, is fraught with injuries. For a supplement to be beneficial, you need to take it wisely.
TOP 7 best BCAA manufacturersbest manufacturers
(add links to brand pages)
Choosing the best BCAA supplements is difficult because there are many options on the market for these supplements. Manufacturers also have their own ratings.
- Maxler
(USA and Germany). A worthy and popular brand among professional athletes that produces high-quality products in the mid-price segment. The wide product line includes Maxler BCAA Powder (powder with a neutral taste or flavor), capsules and tablet forms with different amino acid contents.
- Optimum Nutrition
(USA). A popular sports nutrition company that has been producing high-quality premium products in a wide range for many years. Products such as serious mass and whey gold standard have long become world legends. BCAA Optimum is an excellent choice in terms of price and quality.
- BioTech
(USA). Responsible manufacturer of various types of additives since 1999. The BioTech brand produces high-quality drugs that allow you to lose weight or build muscles and increase their performance.
- Ultimate Nutrition
(USA). One of the oldest American manufacturers of sports nutrition, on the market in 1979. The well-known brand is distinguished by a wide product line, stable quality and innovative developments.
- R.P.S.
(Russian Performance Standard) Nutrition. A young international Russian-American brand, operating on the market since 2014, offering highly digestible products with high-quality ingredients, a balanced composition, pleasant taste and a wide range.
- King Protein
(Russia). A well-established brand that produces various dietary supplements, including tablets and powdered amino acids. Innovative BCAA packaging from King Protein preserves the beneficial components of the drugs for a long time.
- CyberMass
(Russia). The company was founded in 2015, has its own laboratories, where it develops unique, safe and effective sports nutrition supplements. Cybermass purchases ingredients for BCAA in Europe, using only natural raw materials, which undergo further processing on modern equipment in compliance with international norms and standards.
