BCAA amino acids - how to take them and what they are needed for

Optimum nutrition's high-quality, effective BCAA supplements are essential for everyone. They will help restore damaged muscles and build muscle mass faster. Find out more in the article!

Every athlete strives to improve muscle recovery after exercise, increase the overall effectiveness of training and quickly achieve results in the form of sculpted muscles, but the most advanced ones choose BCAA dietary supplements from Optimum nutrition, the world leader in the production of sports nutrition.

BCAA are branched chain amino acids, the main purpose of which is to restore muscles and reduce destructive processes in them, which means faster growth of muscle mass. If you are interested in increasing athletic performance, in quickly gaining and maintaining muscle mass, then you should include BCAA Optimum nutrition in your sports diet.

What are BCAA amino acids

Branched-chain amino acid or simply BCAA is a sports supplement that contains three branched chain amino acids. BCAA amino acids contain three main components:

• Leucine;
• Isoleucine;
• Valin.

These amino acids play a vital role for muscles. They are responsible not only for growth and weight maintenance, but also for any physical activity. Therefore, we should consider why BCAA amino acids are needed not only from the perspective of sports, but also from the biological role for the human body as a whole. Muscles consist of 33-35% BCA, which makes them the most important resource for muscle tissue. In terms of effectiveness and importance, BCAA are the best amino acids that are part of protein when it comes to physical activity.

The most important component of the supplement is Leucine. This amino acid is considered essential due to its effect on biological processes in the body. When it is deficient, catabolic processes in muscle tissue are activated and accelerated, aimed at replenishing Leucine. This amino acid is more beneficial in terms of energy production and ATP production than glucose. This means that the body will try to more actively oxidize muscle tissue, which will entail a number of negative consequences. To prevent the breakdown of muscle fibers, it is necessary to maintain leucine levels, especially during and after exercise.

Important! In addition to accelerating muscle growth and preservation, Leucine has an effect on joint tissues, skin, increases the level of growth hormone, and also accelerates fat burning processes. This explains why it is needed in BCAA and why its concentration is always higher than that of other components of the complex.

Isoleucine is another amino acid in the bundle that works synergistically with Leucine. Accelerates muscle recovery, normalizes sugar and cholesterol levels. It is considered the most important element for the synthesis of hemoglobin. Increases stamina and energy levels.

Valine is an essential element that takes part in the regenerative processes of muscles and the action of the immune system. Able to increase endurance and accelerate the growth of pure muscles. It also improves sleep quality, protects the central nervous system from stress, and eliminates nervousness.

The basis of the complex is always Leucine; other substances are contained in proportion to it. Among the most frequently encountered ratios are:

• 2:1:1;
• 4:1:1;
• 6:1:1;
• 8:1:1.

Popular combinations are 2:1:1 and 4:1:1. They are suitable for any type of physical activity and have the greatest scientific evidence base. Although, if the main goal is to increase your Leucine intake, you can choose complexes with a higher ratio.

BCA is often confused with amino acid complexes, which is a mistake. The only difference between BCAA and amino acids is the number of components in the composition and the amino acid profile. BCA contains only three amino acids, but in higher dosages. General complexes usually include all protein amino acids, but their BCAA content is much lower. The absorption rate of both supplements is the same.

Why take BCAA from Optimum nutrition

BCAA supplements from Optimum nutrition will help you prepare for heavy workouts and will be a real boon during the recovery period after injuries or surgeries, quickly getting you back into shape. This is due to the fact that branched chain amino acids (leuthine, isoleucine and valine):

• improve nitrogen metabolism in muscle tissue
• are a source of energy
• increase endurance during intense physical activity
• Helps restore bones, skin and muscles

For example, in bodybuilding, the result of using BCAA from Optimumnutrition will be an increase in muscle mass and strength, as well as burning fat in the body. By the way, about fat burning. Amino acids with branched side chains increase the release of leptin (a hormone that regulates energy metabolism), which helps not only gain weight and protect your muscles, but also get rid of excess fat. Therefore, you can include BCAA from Optimumnutrition in your sports diet and during training to develop relief. Today, the Optimumnutrition brand is familiar to every bodybuilder who relies on quality results. Optimumnutrition occupies one of the leading positions in the sports nutrition market in the United States due to the high quality of all its products. This can be achieved through the use of exclusively certified raw materials, numerous checks and strict control at all stages of not only production, but also storage of finished products.

In addition, Optimumnutrition is the only company in the sports nutrition market that covers all possible product categories: from nutrition bars, chocolates and protein to BCAA vitamin-mineral complexes and herbal supplements. Both professionals and amateurs will find sports nutrition to achieve their goals in the Optimumnutrition product line.

Why should you take BCAA?

BCAs belong to the category of essential amino acids, so they must be supplied to the body from food. Using BCAA in supplement form is the most convenient way to get the required amount of substances with the fastest possible absorption, without extra calories and impurities.

The main effects of taking the supplement:

• Reducing catabolic processes and maintaining muscle mass, especially during physical activity;
• Accelerates the growth of lean muscles;
• Increases strength indicators;
• Accelerates fat burning;
• Increases stamina and energy;
• Increases the effectiveness of other sports supplements.

In addition to the main effects, BCA also helps slow down the aging process, which is why the supplement takes first place in the anti-aging direction.

BCAA for weight loss

The complex helps not only to gain lean muscles. It accelerates fat burning, but the mechanism of action is different from fat burning supplements. Therefore, it is important to understand how to properly take BCAA to increase its fat-burning potential. The main effect of the supplement is due to the stimulation of the hormone Leptin. This substance has many biological actions, the main ones of which are:

• Body weight regulation;
• Appetite control;
• Deposition and use of fat reserves by the body.

The amount of Leptin is directly proportional to body fat mass (the higher, the greater the synthesis of the hormone). But when losing weight, its production slows down, which reduces fat burning processes. Taking the supplement increases Leptin synthesis, which accelerates fat burning even with a decrease in body fat mass. This helps maintain a stable rate of weight loss and prevents a slowdown in metabolic processes.

How to take BCAA correctly

The effectiveness of the supplement directly depends on the intake of BCAA amino acids. The application pattern depends on the purpose, type of load and other conditions.

Important! The main source of the three essential amino acids is regular protein foods. They are also contained in protein mixtures. Therefore, taking the complex should be considered only as an additional way to obtain the three main amino acids with extremely rapid absorption when the body needs them most.

How to take BCAA for weight gain:

• Gradually during training - the best option is to take BCAA powder, dissolved in a bottle of water;
• Before training - any form will do, but you should consider the speed of absorption (for capsules and tablets it is slower than for powder forms);
• In the morning, before cardio exercise.

If there is no morning cardio, it is better to replace a portion of BCA with a protein mixture. It will more effectively reduce nighttime catabolic processes, but will include not three, but the entire set of protein amino acids. Also, taking the supplement is ineffective after training and is significantly inferior to protein mixtures. After physical exercise, the body needs all the amino acids, consuming BCA will be inappropriate both in terms of the amount of substances and financial benefits.

The supplement should be taken 1 to 3 times a day. A single serving ranges from 4-6 grams or is selected at the rate of 33 mg of Leucine per 1 kg of body weight.

Combination with other additives

There are no strict rules about how to take BCAA's in combination with other supplements. The main exception is that they should not be mixed with protein mixtures, this will significantly reduce the effectiveness of BCA and eliminate their main advantage - the speed of absorption.

The complex goes especially well with:

• Citrulline, to increase endurance, enhance pumping and muscle recovery;
• Creatine - for better absorption and action of both supplements;
• Glutamine - to improve energy recovery;
• Beta-Alanine - the ligament will increase strength endurance and training performance;
• Any anabolic complexes, test boosters and other supplements.

How to take BCAA 1000 Caps

In the recommendations for the supplement from Optimum Nutrition, the optimal daily dosage is 2 or 3 servings, each equal to 2 capsules. On training days, it is best to consume amino acids three times - in the morning, 30 minutes before and 15 minutes after training.

On days off from classes, it is recommended to drink BCAA between meals. The capsules should be taken with large portions of water. You can stick to your own individual schedule. It is best to contact a personal trainer for advice.

How to take BCAA caps

Which BCAA to choose

When choosing a supplement, you should consider the main criteria (in order of importance from greatest):

1. Amount of substances per serving;
2. Price;
3. Manufacturer;
4. Form.

It is also recommended to pay attention to complexes that include additional substances, but only if their cost is not too high compared to conventional BCAs. The brand plays an important role because it is often impossible to determine the quality of a supplement by eye. Therefore, trademarks with a reliable reputation are, although not guaranteed, but a significant criterion when choosing.

Popular options include:

• Optimum nutrition BCAA 5000 Powder is a reference complex from a leading brand. Classic BCAs in a 2:1:1 ratio with five grams of substances per serving. The powder form is the most profitable for this manufacturer;
• Optimum nutrition BCAA 1000 is an alternative to powder. The disadvantage is the smaller amount of substances per serving (4 g) and the higher price;
• Scivation Xtend BCAAs is a top-of-the-line supplement that contains the essential ingredients and has one of the best value for money in the industry. Serving includes 7 grams of BCA, also contains Glutamine, Citrulline and an electrolyte matrix;
• BioTech BCAA 8:1:1 ZERO is one of the best options for supplements with the highest amount of Leucine from a proven brand;
• Scitec Nutrition BCAA 6400 - contains approximately 4.5 g of amino acids per serving. One of the best tablet forms in terms of quality and price ratio.

Types of additives

BCAA of the same quality as in the supplement from Optimum Nutrition are divided into several types, which are presented in the table.

Compound

It seems that it is obvious from the name itself: valine, leucine and its isoform. But that's not true. In addition to the stated amino acids, which play a fundamental role in the growth of muscle fibers, the BCAA complex from Optimum Nutrition stimulates protein synthesis. Protein molecules, in turn, are elements for muscle fibers, like in a Lego set. In order for these molecules to build strong muscles, gelatin, microcrystalline cellulose, and magnesium stearate are added to the preparation.

The proportions of amino acids are observed in the classic version: L-leucine – 5 g, its L-isomer – 2.5 g and L-valine – 2.5 g. If the ratio changes, a deficiency of one or another amino acid is recorded in the body, which leads to lack of building material, a deficiency of muscle mass occurs. In addition, since the complex participates in the general metabolism of the body, and does not just locally build muscles, its deficiency causes metabolic failures, sometimes with irreversible consequences.

In Optimum Nutrition BCAA, the manufacturer takes everything into account, so the proportions of amino acids guarantee noticeable results from training at minimal cost to the body. During measured loads, muscles not only maintain their volume, but also increase it due to incoming protein molecules. Scientists have proven that glycogen is destroyed during the training process, and therefore muscles, deprived of energy support, are depleted. The synthesis of tryptophan begins, which accumulates serotonin in the neurons of the brain. Therefore, after physical activity, instead of joy and a sense of satisfaction, the athlete experiences overwork and a feeling of extreme fatigue.

BCAA are designed to relieve this condition by normalizing metabolism, increasing the quality of the training process and its duration. Leucine blocks the effects of cortisol, which destroys the muscle layer.

The amino acid synthesizes HMB, which displaces cortisol from biochemical reactions and ensures the preservation of muscles. In addition, Optimum Nutrition BCAA is able to protect gas exchange in muscles, maintaining oxygen supply at the level necessary for the construction of muscle fibers.

Finally, due to its composition, the complex:

• burns lipids;
• accelerates the delivery of nitrogen to organs;
• stimulates growth hormone;
• controls neuroregulation responsible for the athlete’s overall body weight.