Many people consider the use of amino acids necessary. Others refute this statement and believe that the body itself is capable of producing the necessary substances. Who is right? Let's figure it out. There are 20 amino acids in our body, some of which are actually produced independently. An adult produces 12 amino acids, and children produce 10. The missing ones must be supplied with food or with nutritional supplements.
The eight amino acids we need either come from food, or we deprive our body of the necessary substances. Three of these eight are most important for building the lean muscle mass that many people crave. Indeed, how great it would be not just to lose fat tissue, but to replace it with muscles. Then the skin will not sag, and the stomach and sides will go away. After all, even for those who regularly train, this often happens: deep inside, hard muscles are felt, which are still invisible to anyone, because they are covered with a layer of hated fat.
Learn more about fat burners and how to take them.
Why should you take amino acids?
Why are BCAs needed, is it worth drinking them additionally, or can you choose a diet in which these amino acids will already be present? Will BCAA help you lose weight, when and how should you take them? Is it harmful to drink them? How to take BCAA powder for weight loss? All these questions will be answered by the coach of the national basketball team, Gleb Antoshin, who knows almost everything about amino acids. In addition to the main groups of athletes, he also conducts training sessions in the gym with women and men who want to get in shape and lose weight.
The benefits you will get from taking BCAA are clear. See for yourself:
- they change the percentage of fat and muscle tissue towards the latter;
- stimulate the growth of muscle fibers;
- keep muscles elastic, preventing their destruction during physical activity;
- increase the effect of taking other types of sports nutrition.
Of course, you don't have to take them. But then no one guarantees that your training will give the expected effect. You will give 100% in the gym, make an effort to force yourself to go to the gym or go for a run. Lift heavy weights or stay away from exercise equipment. But no one can tell that changes have taken place. If you want to see changes, tighten up your body, get rid of a hanging tummy, “ears” on the hips, flabbiness, then you really need these amino acids.
On rest days
If you watch your diet and consume enough protein, which, as you, of course, know, contains amino acids, you don’t have to take additional BCAA while resting. But if you're not sure how much protein you're consuming, you forgot, or you haven't had a chance to eat enough protein foods (and that happens), then amino acids in any form, be it powder or tablets, will easily solve your problem. 5-10 grams of the supplement per serving three times a day 20 minutes before meals is what you need on rest days.
Where to buy BCAAs
It often happens that a person really gives his all in the gym. One 42-year-old woman came to see me and spent 2 hours in the gym 6 times a week. This went on for two years. And all this time I gave her significant loads. But the muscles did not even appear from under the layer of fat. Moreover, she began to eat according to my recommendations. I ate mostly proteins, vegetables, some lean meat, fish, eggs. The body was strong to the touch, but the muscles were somewhere in the depths. I advised her to drink BCAA powder for weight loss. In my opinion and experience, the best BCAA on the market is California Gold Nutrition , AjiPure Branched Chain Amino Acids, (454 g) 90 servings per jar. The price is about 1400 rubles. As soon as she started drinking this supplement, the fat began to dry out. And soon we noticed that muscles appeared underneath. The biceps were better defined, the triceps were toned, and the belly fat was gone. Even the cubes were visible. One of the properties of BCAAs from this company is precisely the growth of lean muscle mass and muscle recovery after training. The product also promotes protein synthesis in the body.
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.
Card Product
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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Go to the Protein category »
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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Go to the category Vitamin and mineral complexes »
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 to take BCAA powder for weight loss
Recommendations are usually included on the packaging. Personally, I recommend mixing a heaping scoop with 200-240 ml of water or juice. It's best to use serum if you like it. Or low-fat milk. I mix everything in a blender. This is how fluffy foam appears. And you can drink BCAAs through a straw.
You can drink BCAAs before training on an empty stomach. If you train in the morning, it is better to drink after training, instead of regular food. This will increase endurance and prevent the body from getting calories from food. This will be an impetus for the processing of fat deposits.
If you mix BCAAs with gainers, electrolyte drinks , meal replacements or protein shakes, you will immediately get the full range of beneficial properties.
Who needs extra BCAA amino acids?
In fact, everyone needs them. But it is especially important to take them additionally for those who regularly train. The fact is that during exercise, muscle fibers are destroyed faster. Every time you experience tension or muscle pain, it means that the smallest fibers are torn. Have you ever felt quite noticeable muscle pain the day after exercise? It is also called “krepatura”. If you look into the muscles from the inside, you will see damage, small microscopic hematomas, which sometimes even show through the skin. This means that the muscles are torn and need time to recover. In principle, we train in order to receive these microtraumas.
Thus, we force muscle tissue to recover and grow. Muscle fibers grow together, lengthen, and increase in volume. The muscles will gradually recover on their own, grow together, and the pain will go away. But in order to make up for the substances missing for adaptation, the body will begin to use muscle proteins from intact muscles. Of course, if you have protein in your diet, amino acids will come from outside. But to restore muscle and get enough, you will need to eat several kilograms of meat per day. So, who needs BCAAs?
- everyone who trains in the gym or at home;
- those who want to lose weight;
- who is recovering from diets;
- who eats little protein foods.
Benefits of taking BCAAs
Here we will present several facts that have been proven by scientists and also confirmed by the experience of many professional athletes and bodybuilders.
- Taking amino acids allows you to recover faster after training.
- Improves endurance during training and any physical activity.
- The production of other, equally important amino acids in the body is synthesized.
- Accelerates fat burning and increases muscle growth.
- The protective function of those cells that lack oxygen during exercise.
- The results of your training become noticeable much faster.
Thus, we can confidently prove that taking amino acids is necessary for both groups of athletes:
- those who want to achieve sports results;
- for those who want to lose weight or improve their body.
What is BCAA - composition of amino acids
The name of this supplement comes from the English Branched-chain amino acids and is translated as amino acids with a branched network. They build muscle fibers, and they make up more than 35% of the other amino acids contained in muscle tissue.
BCAA contains three most important amino acids:
- valine;
- leucine;
- isoleucine.
In the diagram you can see how strongly these amino acids branch.
- Leucine.
- Isoleucine.
- Valin.
If you look at the configuration of these amino acids, you can clearly see that it is branched:
Check out the table listing essential and essential amino acids to see just how important these three are:
What ratio of BCAA should I get?
The optimal bcaa mixture should contain the correct ratio of the three amino acids – 2:1:1. Two grams of leucine to one gram of isoleucine to one gram of valine. You can, provided you are doing intense exercise, take a mixture with a 3:1:1 ratio. It will have more leucine. It is better to use this mixture only after training to speed up the synthesis of new proteins.
Another important thing to remember is that BCAA is quite difficult to dissolve in water. Try to mix the powder with as much liquid as possible. Then it will be easier to drink.
One of the most important amino acids is Leucine
During intense physical activity, it is Leucine that oxidizes the fastest. Thus, the body starts the process of metabolism, in which energy reserves in adipose tissue are converted into glucose. But the required concentration of amino acids must be replenished, and energy is simultaneously taken from the muscles. This is the easiest and fastest way to achieve balance. Amino acids are used first, as their levels quickly decrease. Therefore, if you take additional amino acids before training, your body will only break down fats. This is what every athlete strives for.
If you dig a little deeper and look at the processes from a scientific point of view, you can note the following:
- ATP molecules (adenosine triphosphoric acid), which are the source of energy for all body processes and are even responsible for the ability to move, are produced during the oxidation of leucine even faster than during the breakdown of glucose.
- During exercise, leucine and glucose produce ATP molecules in different ways.
- By receiving both sources of ATP, athletes increase endurance, are able to perform more exercises, and recover strength faster.
How do BCAA's work?
It is important to know that sports nutrition is not a miracle cure. Just by taking the product alone, muscles will not grow on their own, and fat tissue will not decrease. BCAA for weight loss for men and women should be taken during active preparation for competitions or during weight loss along with training. The tool performs the following functions:
- Prevents the destruction of muscle tissue during active and heavy workouts;
- Replenishes energy reserves;
- Forms a beautiful muscle relief.
Exhaustive training leads to the destruction of protein in the muscles. To avoid this, speed up tissue repair and provoke muscle growth, take BCAA. Destruction often occurs due to lack of energy in the body. The supplement is an additional source of energy and gives strength for exercise.
Amino acids also contribute to the production of a hormone that is responsible for the feeling of fullness. This helps avoid overeating by normalizing metabolism.
During diets and active sports, the body urgently needs amino acids. If there is not enough energy or nutrients, the body receives them primarily from muscle tissue, gradually destroying it. Sports nutrition will help you lose weight without sacrificing muscle mass.
Scientists' opinions on the use of amino acids
To build your own body, reduce body fat and high-quality replacement of adipose tissue with muscles, you need to consume amino acids. Scientists from different countries agree on this. They are conducting research in this area that clearly confirms this need.
- Here is the opinion of the scientist A. Mero, who believes that:
“By adding BCAA, which contains 76% leucine, to the daily diet, the study group of athletes increased their strength achievements. The level of adipose tissue and the percentage of body fat have noticeably decreased. In addition, you may notice a significant reduction in injuries, post-workout soreness, sprains or muscle pain. All this suggests that BCAAs have a positive effect on the body’s condition and are recommended for use.”
2. Here’s what another scientist, Yoshiaru Shimomura, says:
“Experiments show that during physical activity, muscle tissue quickly loses amino acids. Therefore, there is an increased need to replenish them as quickly as possible. By taking BCAAs before and after workouts, you reduce the rate of breakdown of muscle fibers and help accelerate muscle protein synthesis."
3. Here is another very interesting observation from Jim Stoppani, who has been researching this issue for many years:
A group of volunteer athletes who consumed BCAAs along with strength training for 8 weeks noted that during this time they all lost from 1.5 to 4 kg of fat tissue. At the same time, their muscle volume increased by 1.3-4.2 cm. Endurance also increased, now each athlete can train on average 30-40 minutes longer. At the same time, according to their coach, strength indicators in the bench press, squat, and general weight lifting became much better.
How long does it take to get the effects of BCAA and how to combine them with other supplements?
BCAA is easily absorbed by the body within 20 minutes. They also quickly reach the muscles and soon increase the amount of free BCAA in the blood. As a result, they can improve sports performance by preventing muscle damage and speeding up muscle growth.
Therefore, after taking BCAA, wait 20 minutes if you want to also consume protein. Or you take protein half an hour before training, and during it you drink amines. By the way, if you suddenly mix them, nothing bad will happen. These supplements just have a slightly different absorption time.
Creatine and BCAA are a powerful tandem that will give you serious results. These two substances enhance each other's effects. You will train more intensely and productively, and recover faster. Therefore, it is better to use creatine and amines together.
With gainer
Concomitant use is acceptable. Before and during training, drink amino acids; they are quickly absorbed. After training, drink a gainer, it will help restore strength. And after 20 minutes you can take the BCAA supplement again.
The combination of L-carnitine and BCAA guarantees weight loss, more pronounced relief, and preservation of muscle mass. Let's add creatine to this combination and we'll get more energy during training. We remember that we take L-carnitine before training.
Glutaminone
These amino acids complement and mutually enhance each other's action. BCAA - increases performance and endurance, glutamine - makes muscle fiber growth more efficient.
Vitamins
Often athletes, concentrating on proteins and gainers, forget about vitamins. But this is not worth doing. You can and should take amino acids along with vitamins. There are special complex preparations containing both amino acids and vitamins.
Omega-3 fatty acids
A deficiency of fatty acids in the body affects your goals and results when playing sports, regardless of whether you are losing weight, gaining muscle mass, or increasing strength. If there is a deficiency of essential fatty acids, athletic achievements will always be lower than they could be. BCAA fatty acids can also be combined. Fish oil, which contains many fatty acids that the body cannot produce itself, is beneficial for many people, not just athletes. Problems cannot arise from consuming fatty acids with bcaa.
Do you need BCAAs for weight loss?
But not every one of us is an athlete. What about those who simply want to reduce the level of fat in problem areas? For example, lose weight in the stomach and sides, reduce weight in the buttocks and thighs. BCAAs will also help with weight loss. Of course, if you continue to eat anything, eat buns, ice cream and cakes, then buying BCAAs will turn into money thrown away.
If you decide to take yourself seriously, then:
- introduce feasible workouts into the program;
- reduce the total calorie content of dishes;
- take amino acids before and after workouts;
- drink more.
How BCAA works
The principle of action of BCAAs will be slightly different than that of athletes. The fact is that amino acids stimulate the production of the hormone leptin. Now I’ll explain what this means: the fatter you are, the more leptin is produced. Leptin is responsible for:
- appearance of appetite;
- body weight;
- controls fat consumption and gain;
When you go on any diet, leptin production also decreases. The body reacts to this by increasing appetite and slowing metabolism. After all, everything in our body strives for balance and balance. That is why many note that with increasing physical activity and reducing diet, a plateau phase begins. The weight does not decrease, despite the efforts made. To avoid this, we begin to cut back our diet even more, move more, but all in vain.
BCAA what is it for?
By taking BCAAs, the body receives a signal that everything is in order and the necessary substances have been received. The effect is as if you had eaten a nourishing, high-calorie meal. With the help of BCAAs, leptin production increases, which in turn allows you to:
- control appetite;
- increase the consumption of adipose tissue;
- speed up metabolic processes;
- reduce muscle destruction during exercise;
- increase endurance.
All this is just suitable for intensive fat burning.
How and when to take BCAAs correctly
It is worth emphasizing that we are not talking about the fact that you only need to eat BCAAs. Essential amino acids are found in protein foods. Therefore, any diet should contain eggs, meat, chicken, mushrooms, and legumes. Another thing is that when we go on a diet, we cannot eat too much. Therefore, the lack of protein will be noticeable. The same can be said about fruit, vegetable, rice, and buckwheat diets, in which protein is completely absent. At this point God himself ordered the introduction of supplements. So, the time to take BCAAs:
- in the morning before breakfast;
- before training;
- during training;
- after physical activity.
The body's highest need occurs during and after exercise, when amino acid levels are significantly reduced.
Pros and cons: benefits and harms
Is this complex really necessary?
Fitness experts believe that it is not as effective as whey protein in building relief.
Safe or not?
Most resources talk about the absolute safety of the supplement.
Meanwhile, the picture is not so ideal and there are at least several controversial points.
BCAA is a complex of amino acids of animal origin. I have already spoken more than once on my blog about the dangers of animal protein for human health, in particular, in an article on the importance of nutrition.
Some studies claim that excess amino acids can cause diabetes and even cancer. The same applies to a separate intake of the most popular of this trinity - leucine. It is not recommended to take these supplements for a long time or in excessive quantities.
Contraindications
- Individual intolerance to animal protein - allergic reactions, digestive disorders such as diarrhea, flatulence, and sometimes constipation are possible.
As an alternative, vegetarians use wheat, rice, or soy protein (20-30g serving), to which some may add 3 grams of leucine to increase effectiveness.
- Kidney problems
- Not recommended for pregnant or lactating women (the effect of supplements on these categories has not been studied)
Basic facts about BCAAs in this video:
In what form is taking BCAAs more convenient and beneficial?
Typically, sports nutrition stores offer:
- capsules that are convenient to take, they are tasteless and odorless;
- tablets, slightly bitter taste, are absorbed a little slower than capsules;
- the powder, which can be diluted as needed, is quickly absorbed, but is bitter;
- liquid substance, one of the most expensive. It’s convenient, of course, but it hardly makes sense to overpay.
The regimen for taking BCAA is approximately as follows. The trainer recommended this to us:
- half an hour to 40 minutes before training: 5-15 grams. It is more convenient to take in capsules or tablets;
- during training, if it is intense enough: dilute 5-15 grams in water and drink as needed;
- half an hour to an hour after training, again 5-15 grams in capsules.
The last portion can be diluted in a protein shake, thereby replacing a snack. Let's say you had breakfast before training, this will be a snack, then a full lunch with protein dishes. For afternoon snack, another protein shake. And not a late low-calorie dinner.
Dosage and release form of BCAA
The stores offer a huge selection of sports nutrition in different volumes, from various manufacturers. It is very easy to get confused in such diversity, especially for beginners. There are also some misconceptions that often prevent you from making the right choice. For example, there is an opinion that this supplement is a supplement only for men, because it allows you to pump up to impressive sizes. However, this is absolutely not true. In women, the same biochemical processes occur in the body during training, so during active weight loss and high loads, they also require amino acids. The size of the muscles will depend on the load.
BCAA is available as:
- Powder. Economical form of release, but not the most convenient to use. You need to carefully measure the dosage. However, some experts argue that it is BCAA dissolved in water that acts faster and more effectively. The disadvantages include the not very pleasant taste and the fact that the powder does not completely dissolve in the liquid. Some athletes take the powder in the following way: put the required amount of the product on the tongue and wash it down with water. This prevents some of the product from settling on the walls of the glass or bottle.
- Capsules. Convenient and very effective release form. Capsules are much more convenient to carry in your bag and do not require a measuring spoon to dose the supplement. And of course, the positive aspect is the protective shell, which dissolves in the stomach and does not allow the bitter taste of the powder to be felt. However, the cost of capsules is higher than tablets or powder.
- Tablets. Tablets may have a certain taste, but they are still easier to swallow than powder. Tablets are absorbed within 30 minutes, which is slower than capsules, but the cost of such a supplement will be lower. The number of amino acids in one tablet is indicated on the package. The daily dose can reach up to 20-25 tablets.
Dosage is calculated depending on weight. The packaging indicates the average dose per 1 kg of body weight. For most athletes, 20-25 g per 1 kg is enough. This is a daily dose that is not recommended to be exceeded.
How to take BCAA for weight loss
Typically, all trainers and nutritionists recommend taking from 5 to 15 grams of BCAAs at a time. You can calculate it this way:
- you need to take 33 mg for every kilogram of your weight. Let's say you weigh 60 kg:
0.33 x 60=19.8
Since this portion must be taken three times a day, then 19.8:3 = 6.6 grams at a time.
This dose is taken both when losing weight and when gaining weight. Even if you drink a little more, it’s okay, because BCAAs have no contraindications. Absolutely everyone can drink them.
Another thing is that finding the right dosage is not so easy. Many produce small dosages, so you have to pay extra.
Advice! First, calculate your BCAA requirement. Only then go to the store and ask them to choose the best option for you.
How to choose the right ratio of BCAA amino acids
According to the recommendations of our expert, it turns out that in order to gain muscle mass, it is best to consume BCAAs only when you eat little protein foods. If you need to dry out the body and remove the fat layer, then amino acids are the best remedy. You can easily give up high-calorie foods without feeling hungry. In addition, the production of leptin (a peptide hormone that regulates energy metabolism) will not slow down.
On each package you will find an indication of the proportional ratio of Leucine to the other two important amino acids Valine and Isoleucine. Leucine is the most important amino acid. And, it would seem, the more there should be, the better. But scientists have proven that although leucine is the most important of all, it is absorbed much better in the presence of others. The most optimal ratio is 2:1:1, sometimes you can choose 4:1:1. Valine is responsible for relieving tension and fatigue. And isoleucine has a fat burning effect. A study in Japan showed that mice fed a high-calorie, fatty diet and supplemented with isoleucine gained almost no fat.
Optimal portion
It is believed that per 1 kg of weight a person should consume 33 mg of leucine per workout. For example, if an athlete weighs approximately 80 kg , then during the session he needs to take 2.6 g of leucine. With a standard amino acid complex ratio of 2:1:1, this amounts to 5.2 grams of bcaa . If his weight is 90 kg, then it is better to drink 6 grams of amino acids during training.
5 grams is considered the optimal single dose when taken 2-4 times a day when needed.
How to choose BCAAs - methods for determining the quality of amino acids
- First of all, look at the reviews about the manufacturer;
- choose the form: capsules or powder are most convenient;
- compare prices for different packages and ask what the difference is;
- look at the composition, the ratio of the main amino acids;
- Pay attention to the amount of leucine in each capsule and ask to calculate how much one package will last.
Here are the ways to determine quality:
- Pay attention to the expiration date; sometimes BCAAs are stored in stores for years.
- The packaging must be tightly closed and free of tears and damage.
- Read about this manufacturer on the Internet.
- When amino acids are dissolved in water, a thin, cloudy film appears on the surface.
- The taste of real BCAAs is bitter.
Of course, you won't be able to taste them until you buy a box. But first, you can buy a small package so as not to make a mistake.
What foods contain amino acids
You still won’t be able to eat only supplements. In addition, it is recommended to supplement your diet with amino acids, and not replace them with normal food. See which products also contain BCAAs:
- chicken egg - 1 gram of BCAA;
- chicken fillet, salmon, tuna, beef - 6 grams per 150 grams of product;
- turkey - 5 grams per 150 grams;
- beans - 4 grams
It is clear that proper nutrition will contribute to the constant replenishment of essential amino acids. But if you don’t have time or don’t have time to eat the right foods, then supplement your diet with supplements.
Watch the video in which world champion Anna Kurkurina shares her opinion on amino acids:
Contraindications, side effects and precautions
Amino acids are present in foods (see table above). BCAA is a natural product. What side effect can you get from eating 150 g of chicken breast, for example? It is the most popular supplement used by millions of athletes. And there is not a single piece of evidence confirming the harmful effects of amino acids on the human body.
You may have trouble sleeping if you take 5 times the dose. But in practice this is difficult to achieve.
