How to take BCAA powder: instructions, action, effectiveness, reviews

• 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.

RESULTS.

Before announcing the results of testing additives, it is necessary to indicate one very important detail. This “detail” will be important for the subsequent explanation of the processes of combining these two additives. The fact is that the processes of falling asleep and taking additional Tryptophan supplements are only relevant when the diet is “killed”. Those. if you eat well, you do not have a carbohydrate deficiency, moreover, if for dinner you have a carbohydrate food that will cause an insulin reaction, then additional Tryptophan supplements in these cases are completely unnecessary! It must be taken into account that increased insulin levels will do the job of transporting BCAA to the muscles [3] and Tryptophan to the brain. There is no need to explain further that after a heavy meal you want to sleep. This is precisely the insulin response of high carbohydrates, which ensures the delivery of Tryptophan to the brain and its subsequent conversion to Serotonin/Melatonin.

Therefore, initially, your humble servant operated only with a combination of two solo supplements - 5-HTP and BCAA. I will also definitely say about carbohydrates, because they ultimately played a significant role in the final Protocol for taking these supplements.

CONCLUSION No. 1. I can state that, YES, BCAA supplements completely disrupt sleep rhythms!

The first combination looked like adding 200 mg of 5-HTP to the standard dosage. BCAA-shek in quantity 5 g. Sleep was completely disrupted! During the night I tried to somehow improve the issue of falling asleep with additional protein foods (cottage cheese, kefir). But, no, this, as it turns out in subsequent combinations, can only be solved with carbohydrates. This time I was in a state of half-asleep throughout the night. There was no deep sleep in any of the night intervals. And although the next day I was quite cheerful and had an intense workout, “the sediment remained.” The brain must rest at night - otherwise you can “fly off the rails”!

CONCLUSION No. 2 It is difficult to resist the stimulating effect of BCAA with Tryptophan supplements alone.

The logic for resolving the issue of counteracting BCAAs stimulation after the first testing seemed to involve increasing the dosage of 5-HTP. And yes, this is the protocol your humble servant undertook. The dosage was doubled (400 mg 5-hydroxytryptophan). The level of falling asleep has improved, but I have something to compare with - the final result did not completely satisfy me. The night's rest never became complete. I did not consider it rational to increase the dosage any more. In this case, you can look for a solution in reducing the dosage of BCAA, say, by half. In my opinion this would be a better solution than raising 5-HTP. Dosage of 2-3 g. I think BCAA at night works quite well. But I settled on a different solution - yes, in combination with carbohydrates.

CONCLUSION No. 3 Despite the fact that your humble servant’s diet is now low-calorie (Drying), carbohydrates are still present in the amount of 150 g/day. Carbohydrate intake is 20 grams with each meal + 1 full meal of cereal (60-70 g or 40-50 g of carbohydrates). I take this intake of carbohydrates as far as possible from the workout, so as not to dampen the training effect on fat burning AFTER the workout, and I eat it long BEFORE the next workout, so that during the workout the blood sugar level is already as low as possible and to immediately activate the fat burning process. Due to the fact that my training is in the morning (9.00-10.00), such a technique is just around dinner time or the start of the night. Therefore, I put the indicated aspects of training, carbohydrate intake and BCAAs into one puzzle - evening. The only correction I can make for the wind is this. I still have a carbohydrate-free dinner (vegetables + 2 eggs) - because in the evening I want to chew more, and it’s difficult to do this with 50 grams of porridge, so I “chew” a lot of vegetables. Here I take a 5-HTP supplement for dinner. I calmly fall asleep for 2-3 hours, and at night, instead of the classic in the form of cottage cheese, I take carbohydrates. With these carbohydrates I added 5 g of BCAA. As a result, carbohydrates, or rather the insulin that is secreted as a result of a rise in blood sugar, “drives” BCAAs into the muscles, preventing them from having a stimulating effect on the brain.

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).

THEORETICAL BACKGROUND.

BCAA amino acids counteract CNS fatigue by blocking the transport of another neutral amino acid, Tryptophan, into the brain. [1,2,3] As is known, Tryptophan is a substrate for the synthesis of the neurotransmitters Serotonin/Melatonin in the brain, the latter of which is the “sleep hormone”. The brain has a so-called the blood-brain barrier and for the delivery of molecules to the brain there are special transport proteins that are species specific. In particular, transport proteins that carry neutral amino acids are necessary for Tryptophan to enter the brain. Under certain conditions, when the level of Tryptophan in the blood increases (after a meal, prolonged/heavy exercise), its increased entry into the brain and subsequent conversion into the neurotransmitters Serotonin/Melatonin occurs. These neurotransmitters are signaling agents to relax and reduce the activity of the central nervous system. If there are other neutral amino acids in the blood that can counter Tryptophan for binding to transport proteins and entering the brain, then the process of fatigue/relaxation will be disrupted. These “other” neutral amino acids are BCAAs. Therefore, the standard Protocol for taking BCAA amino acids implies their mandatory use IN training. [1,2] If you want to enhance the effect of both anabolism and fat burning, then you can take BCAAs in constant daily addition. But in the evening, to avoid sleep deprivation, BCAA amino acids are removed, and Tryptophan is added, on the contrary.

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.

EXPERIMENT.

What is the essence of the experiment from your humble servant? A “crazy” idea is to try to maximize the anabolism/fat burning effect of BCAAs from their constant intake, including at night.

How to do it? The fact is that there are not only supplements of “pure” Tryptophan, but also Melatonin itself or its precursor - 5 hydroxytryptophan (5-HTP). For both of these substances, there is no problem of entering the brain through transport proteins. These substances bypass the blood-brain barrier and exert their sedative properties on the brain. Accordingly, according to theory, there should be no conflict for transport with BCAA amino acids.

This hypothesis was tested by the author of these lines on himself. My dosage of 5-HTP was determined in advance, because I take it on an ongoing basis. This is 2 capsules of 5-HTP Be First or 200 mg of HydroxyTryptophan in total. At the same time, I added Be First amino acids BCAA at night in the standard dosage of 5 g. The duration of this experiment was 6 days (my training week). The results are below.

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.

The advisability of taking BCAA before bed

Nightly intake of the amino acid complex is not a priority. In the morning, before and after training, it is much more important to take the supplement, but not in cases where you exercise in the evenings. At night, the product should be drunk by those who want to accelerate the growth of muscle mass or not lose volume during the drying period. The refusal to take BCAA in the evening is largely dictated by the economic side of the issue. However, having the opportunity to take an additional amino acid complex at night, you should not refuse this. Taking the supplement in the evening will only be beneficial.

BCAA how to take

Igor October 10, 2017

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.

Where are BCAAs found?

Essential branched-chain amino acids BCAA must come from outside - with food or sports nutrition.

Food sources of BCAA:

• Lean meat, poultry.
• Fish.
• Dairy products.
• Eggs.
• Cereals.
• Legumes.
• Nuts.

Some types of meat contain up to 15-20 g of BCAA per 100 g of protein. However, most professional athletes prefer special protein and amino acid mixtures to natural proteins, since BCAA has greater bioavailability. In other words, nutrients are better and more fully absorbed from sports nutrition rather than food. For comparison, amino acids from a steak will enter the bloodstream in 1.5 hours, and from amino acid supplements in 15 minutes.

Within 45-50 minutes after physical activity, the “protein corridor” is open. Amino acids from a piece of meat eaten after a workout will be connected to the metabolism after the “corridor” closes. After training, you need to take free amino acids, supplementing them with carbohydrates - to restore glycogen reserves.

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.

RESULTS.

How did taking a BCAA supplement at night work?

In my testing, I aimed to use BCAAs primarily as a fat-burning agent. Apparently, this method of administration yielded results. I can’t say that only BCAAs worked; the cumulative effect of the last weeks, I think, also had an impact on the dynamics of weight loss, however, for the last three weeks my weight has remained within the same limits - about 105 kg. After the experiment with BCAAs, my weight decreased by 800 grams. I believe that taking BCAAs also had an effect here.

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.

Medical contraindications

In addition to serious medical health contraindications associated with the training process, there is another contraindication to drying - accelerated metabolism. Drying in this case is simply optional, at least as described above. The body already burns fat well, but increased drying will lead to bad consequences.

As we can see, the process of drying and preparing an athlete’s body for competition is individual, very complex, and has a lot of pitfalls and limitations. It requires special attention from the trainer and the supervising doctor. And it’s not always possible to achieve an ideal result from the first drying. This can be compared to setting up a complex device, which, in essence, is the human body.

Author of the article: Shalukhin Alexander Alexandrovich

Personal trainer, pharmacologist, nutritionist Creates and conducts personal training programs for body correction. Specializes in sports traumatology and physiotherapy. Conducts classical medical and sports massage sessions.

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.

Benefit or harm?

The beneficial properties of the supplement have already been discussed above. The supplement helps you quickly lose weight and get the desired shape. The benefits of BCAAs are as follows:

• Fast delivery of amino acids to muscle tissue;
• Restoring muscles and preventing their damage during physical activity;
• Stimulation of insulin production;
• Increased strength, endurance;
• Replenish energy for long workouts;
• Reducing feelings of hunger;
• Acceleration of the synthesis of protein beneficial to the body.

Supplements can also enhance the effectiveness of other sports nutrition products. For example, BCAA improves the absorption of soy protein. It should be taken into account that sometimes fat-burning properties are attributed to sports nutrition. However, there is no confirmation of this yet. It has only been proven that BCAA accelerates fat burning during diet and exercise. In other words, muscles do not “burn” during low-calorie diets and grueling physical activity. It turns out that a person not only loses weight, but also acquires a beautiful body contour.

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.

BCAA and weight loss

Many people are concerned about the question of whether it is possible to drink BCAA without training. Let us immediately answer that it will not bring any harm, since our body receives all these amino acids daily from food. Even if there is an excess of them, the excess will simply come out naturally.

Another thing is that BCAA is not a fat burner, so you can’t rely on it and hope that by taking these amino acids you will be able to eat everything and still lose weight. No, that won't happen.

A positive answer to the question whether it is possible to drink BCAA without training implies that there will be a calorie deficit. That is, if you eat cakes all day long and wash them down with BCAA, then it is clear that the effect will be exactly the opposite of what you expect. But if you eat foods with a low glycemic index and maintain a calorie deficit, then it will give positive results (fat burning).

So, we now know whether it is possible to drink BCAA without training and lose weight, but, it would seem, what does BCAA have to do with it? If we eat only the right foods and count calories at the same time, we will lose weight. But here the answer will not be so clear.

If all the biochemical processes in our body proceed correctly, then yes, with PP (proper nutrition) weight loss will occur without any additives. But diabetics or people suffering from a disease such as insulin resistance (increased insulin production), unfortunately, will not be able to lose weight on PP alone. And this is where BCAA will come to their aid, since, among other things, this supplement increases the sensitivity of tissue cells to insulin. It is the excess insulin in our body, or rather the fact that our body “does not see” insulin and interferes with the process of lipolysis.

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.

Release forms

BCAA are available on the market in liquid, powder, capsule, and tablet forms. All of them are equally effective, regardless of what the athlete takes - a cocktail of dissolved powder, tablets or liquid amino acids.

Powdered BCAA amino acids are bitter and poorly soluble in liquid. The quality of a product can be determined by its characteristic taste and the film that forms when stirred in water.

There are BCAA amino acids available for intravenous injection, but they do not provide any benefits and increase the risk of side effects.

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.

BCAA rating: TOP 10 high-quality and effective supplements for strength and endurance

(add links and images of products from the catalog)

1. BCAA Powder 2:1:1 Sugar Free 420g DE from Maxler. Dietary supplement in powder form, dosage is 7g (1 scoop), dissolved in a glass of water or your favorite drink. The classic formula of the drug includes amino acids in the usual ratio of 2:1:1, which actively promote muscle growth. It is well absorbed and comes in various flavor variations, which allows you to get not only benefits, but also pleasure from drinking the drink.

2. BCAA 5000 (380g) from Optimum Nutrition. Soluble powder is a bestseller and a benchmark for quality products. Due to the flavorings (orange, fruit punch) it allows you to mix a very tasty drink. Used by professional athletes to increase endurance, support protein synthesis and restore strength after intense exercise.

3. BCAA B6 from BioTech, 100 tablets (50 servings). A high-quality and inexpensive source of amino acids containing vitamin B6. Effective in gaining muscle mass, maintaining nitrogen balance in the body, accelerating protein metabolism. The drug is instantly absorbed, supports the functioning of the body as a whole and gives impressive results.

4. BCAA ZERO 360g from BioTech, a powder without sugar and carbohydrates, with a unique formula supplemented with glutamine and vitamin B6 to reduce fatigue and improve protein and glycogen metabolism. Flavored and contains stevia, a natural sweetener. The absence of fats and carbohydrates allows you to use this supplement during drying and weight loss.

5. BCAA 12000 Powder from Ultimate Nutrition. A unique drug in powder form for muscle growth, increased definition, rapid recovery and weight loss. The advantage of the additive is the presence of flavorings that give the drink a pleasant taste (orange, cherry, grapes, blackberries, etc.).

6. BCAA++ from RPS Nutrition. Supplement in powder form with glutamine, necessary for muscle growth and strengthening the immune system. The drug dissolves well in liquid and has a pleasant smell. Ideal for compensating for energy costs during training and compensating for overtraining.

7. XFIRE PRO BCAA from King Protein. Powder with a powerful acid ratio (8:1:1) and tropical fruit flavor. When mixed with water, the result is an effervescent cocktail with bubbles that ensure rapid absorption of amino acids. In addition to classic ingredients, it contains B-alanine to increase endurance.

8. BCAA Mutant, a flavored powder supplement. It is based on a unique formula that includes not only essential acids in the classic ratio, but also:

- 2.5 grams of taurine, glycine, L-glutamine, L-arginine and L-tyrosine;

— 8 electrolytes that stimulate easy absorption of amino acids: magnesium, potassium, sodium, calcium (120 mg);

- bioperine (black pepper extract), which promotes the absorption and effective action of all nutrients.

This unique supplement is an excellent tool for strengthening the immune system and cardiovascular system, increasing muscle mass, strength and endurance.

9. AMINO X from BSN. A powder mixture of amino acids, minerals and vitamins with aromatic additives and sweeteners. The action of the complex dietary supplement is aimed at restoring the body after significant stress, increasing energy and quickly gaining muscle mass. An excellent and quickly soluble product in water that does not have a characteristic bitter taste, which has won the trust of many professional athletes and lovers of an active lifestyle.

10. BCAA 2:1:1 CLASSIC powder from Be first. A domestically produced product that combines a classic recipe, high-quality raw materials and innovative processing technologies. In addition to amino acids, the drug contains components that improve the taste and overcome the natural bitterness of the product - sweetener, flavorings (pineapple, apple, raspberry, citrus, etc.). The powder form is convenient for use with other supplements - creatine, carnitine, protein. Such combinations increase the effectiveness of the supplement and the effectiveness of exercise.

You can buy BCAA in the sports online store Bear, which allows you to get additional energy for training and reduce the time it takes to form a beautiful athletic figure. With the right diet, intense training and sufficient rest, amino acid complexes will be excellent allies in achieving sports goals.

Interaction of BCAA with other drugs

BCAA's can be combined with almost any sports nutrition. However, amino acids cannot always be mixed with other products.

You cannot take amino acids and gainers, protein, meal replacements at the same time, or drink them during meals - this slows down the absorption of BCAA amino acids and, therefore, makes taking them impractical.

BCAA's are not combined with L-carnitine as they interfere with its absorption.

If the formula does not contain vitamin B6, take it separately. Pyridoxine (B6) is involved in protein synthesis.