How many grams of BCAA should you take per day?

BCAAs

Sergey Sidoruk 03/17/2019 no comments

How many BCAA's should you take per day?

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The main material for building muscles is protein, which athletes often also receive in the form of sports supplements - protein. In fact, protein is the main factor that stimulates all recovery processes. However, there is a second most important element, a protein helper and one of the most important sports supplements for a training person - BCAA. The importance of using BCAA in professional sports and how much BCAA should be taken per day is evidenced by most powerlifting and bodybuilding stars.

BCAA amino acids

Content

Amino acids are called building blocks for proteins. All amino substances present in our body, in their structure, are certain blocks that can be connected in chains in different orders. After all the components of the chain are in place, the amino chain folds and the process of protein synthesis occurs. Depending on the order of arrangement of amino substances in a particular chain, different types of protein are created.

Of the three hundred amino acids existing in nature, only 20 are elements for the construction of protein in the human body. 8 of them are essential amino acids, which a person can only obtain either through food or through sports supplements such as BCAA.

Taking BCAA is necessary to supply the body with the three most important amino acids - valine, isoleucine and leucine. Their importance is determined by their structure - not linear, like other amino chains, but with branches that have a much larger number of options for linking elements. This means that the process of protein synthesis occurs faster and better due to the construction of stronger proteins.

Amino acids are the “building blocks” from which proteins are built in the body, including muscle myofibrils

When losing weight

As a rule, all weight loss diets require you to give up large amounts of carbohydrates, or even eliminate them altogether. When the body does not have enough carbohydrates, the level of glycogen produced from glucose decreases, which leads to the fact that a person gets tired faster. Energy must be taken from somewhere, so the body begins to break down muscle fiber along with fat. To prevent this from happening, people who play sports and follow a diet include BCAA vitamins in their sports nutrition.

BCAA in food

A person receives essential amino substances from food in the form of proteins. When protein enters the body, it is broken down into amino acids. Then the amino acids are recombined into different amino chains and form a protein, which is necessary for the normal functioning of the body.

The following foods contain the highest amounts of BCAA grams:

Peanuts (100 g – 4 grams bcaa).
Chicken fillet (100 g – 3.88 grams bcaa).
Lean ground beef (100 g - 3.65 grams bcaa).
Tilapia, salmon (100 g – 3.47 grams bcaa).
Egg (1 piece – 1.3 grams of bcaa).

It is believed that the ideal protein in terms of composition and the ratio of amino acids in it is a whole egg white.

BCAA in bodybuilding

The use of bcaa by bodybuilders in combination with proper training will provide the following benefits:

BCAA promote the restoration of muscle tissue;
leucine, found in BCAA, is the most anabolic;
isoleucine and valine are sources of energy, which allows athletes to become more resilient;

All three amino acids are involved in the synthesis of muscle fibers - up to a third of muscle mass is formed by them

the complex helps prevent fatigue due to the same glycogenic properties of isoleucine and valine;
quickly absorbed by the body;
about 70% of these amino acids immediately enter the muscles, while other amino substances carry out this path through the liver;
valine is able to improve nitrogen balance, due to which it can prevent the destruction of protein.

Research

According to scientific research, the benefits and effectiveness of amino acids are confirmed, however, there is much less evidence of the benefits of amino acids compared to the same protein. That is, there is no reason to say that the use of BCAA is useless, since there are studies in which, for example, the group that took amino acids managed to increase 4 kg of lean muscle mass, while the second group took protein and gained 2 kg.

Depending on the goals, experience and level of preparedness of the athlete, it is necessary to decide on the use of amino acids or protein. It is recommended to include BCAA in the diet of athletes who have exhausted other opportunities for muscle growth through other sports nutrition supplements.

There are studies showing positive results from the use of BCAA in marathon and cycling.

Contraindications

BCAA amino acids are not beneficial for everyone. Reasons to give them up include:

Pathologies of the pancreas.
Diabetes.
Gastritis, ulcers, other problems with gastrointestinal tract functions.
Diseases of the heart, kidneys, liver, gall bladder.

It is not recommended to consume amino acids without examination by a doctor and consultation with a specialist.

In addition to the presence of direct contraindications, a risk factor when using BCAA is exceeding dosages.

Criticism

Most of the studies that have proven the influence of BCAAs and their significant benefits in professional sports have been repeatedly criticized. Many results are either considered to be of little or no significance or not at all reliable.

It has been scientifically proven that muscle growth is accelerated with regular intake of the BCAA amino acid complex.

Mechanisms of action of BCAA:

BCAA as an energy substrate. Research confirms that taking a dose of BCAA after strenuous exercise helps prevent muscle protein breakdown. This happens due to the fact that after training, the reserves of leucine and other amino acids are significantly reduced, as a result, the processes of restoring the level of BCAA are launched due to the destruction of muscle protein. This supplement restores the concentration of BCAA and prevents catabolic processes;
muscle protein synthesis. Since the depletion of the amino acid pool begins the process of muscle protein destruction, the use of BCAA before and after training helps to replenish the amino acid pool and, accordingly, uninterrupted muscle protein synthesis. But this does not prove the effectiveness of BCAA, as an independent sports supplement, as the main source for muscle protein synthesis;
BCAA as glutamine precursors.

The benefits of glutamine are as follows:

increases the volume of muscle cells;
slows down catabolic pathways;
transports nitrogen, etc.

During physical activity, the need for glutamine increases, the reserves of which can be replenished with a certain amount of grams of BCAA;

How much and how to take bcaa correctly - the answer to this question depends on the intensity of physical activity

stimulation of insulin secretion, PI3K and protein synthesis. Insulin affects protein synthesis through PI3K. In the absence of insulin, leucine is able to activate PI3K and enhance insulin secretion. To activate this process, you need to take BCAA together with carbohydrates after training;
protein synthesis is accelerated by activation of mTOR. mTOR (target of rapamycin) is a protein that is responsible for regulating protein synthesis. It regulates cell division and growth. When ATP levels are high, mTOR is activated and the process of protein synthesis is accelerated. Decreased ATP levels block mTOR. Leucine has been shown to be the main generator of mTOR activation.

Reviews from athletes

Oleg, gym trainer: “To get results from training, you need not only to train hard, but also to meet all the body’s nutritional needs. In order for muscles to grow or recover faster, it is not enough to eat well. If you have set a goal to become a professional athlete, you should study materials about sports nutrition and make friends with sports supplements. This is not a hormonal drug, not poison, BCAAs are essential amino acids for the body, which contribute to the building of high-quality muscles and prevent their further destruction. The body needs amino acids, along with carbohydrates, fats, vitamins and minerals.”

BCAA and its role in the fat burning process

The hormone leptin is responsible for the production of fat cells. It regulates appetite, consumption and fat deposition, body weight. Depending on the amount of fat in the body, leptin secretion will be either higher or lower. That is, with a high amount of fat, the level of leptin secretion will be higher. When a person “sits” on a diet, the body perceives a lack of calories as unsafe, and accordingly, it will try to preserve reserves of fat deposits. In this process, leptin plays a major role, the level of which decreases, and this leads to an increase in appetite.

You can take BCAA in order to deceive the body: consuming leucine will give the body a feeling of satiety, due to which metabolism will not suffer during the diet, and the body will “think” that it is receiving a sufficient amount of high-calorie food.

From this point of view, if BCAA is taken during a diet and for the purpose of burning fat, the supplement will protect the athlete's muscles, which are the main consumer of calories.

It is better to take the powder by dissolving it in milk, juice or a protein shake.

Forms of release of the complex BCAA supplement

BCAA are available in several forms - powder, capsules and tablets, and liquid form. They all have the same effectiveness, but there are still some differences:

Powder. The most common BCAA is in powder form. The drug in this form is easily absorbed, easily dosed by weight and is more affordable, with the exception of flavored dietary supplements. But bcaa diluted in juice or water with sweeteners and flavorings has a more pleasant taste and lacks the slight bitterness inherent in the classic powder. The dosage of amino acids here ranges from 5 to 12 grams per serving, and this is always lower than in capsules or tablets.
Liquid. This is a ready-made cocktail for oral administration - you don’t need to mix or add anything, but it also has a low amino acid content - no more than 1-1.5 g per teaspoon. Which greatly reduces the effect of taking sports nutrition.
Capsules/tablets/gummies. The most comfortable form of all existing ones - it is convenient to take the supplement or take it with you, although the consumption is significant, the packaging quickly runs out. There is a high concentration of amino acids, but at the same time a longer process of assimilation of the drug. Tablets contain from 50 mg to 1 g of amino acids, capsules - from 500 mg to 1.25 g [1]

How and how much to take BCAAs on training days?

BCAA should be taken depending on the goals set for the athlete: gaining muscle mass or burning fat. When bulking, you typically take an average of 10-20 grams of BCAA per training day. This dose is divided into two or three doses: before and after training, and, if desired, directly during training. There is an opinion that the effect of use increases if BCAA is dissolved with a spoonful of sugar. Sometimes it is recommended to take it in the morning on an empty stomach.

When burning fat, you need to consume BCAA before and after training. To suppress appetite and prevent catabolic processes, you can take the supplement between meals.

Reviews from doctors

Irina, general practitioner: “For healthy people who lead an active lifestyle, taking BCAAs will not harm them. Doses should be as recommended. It is important not to overdo it with the amount of protein in the diet, since supplementing it with protein shakes, amino acids and BCA can “plant the kidneys”, which over time will not be able to cope with so much ammonia due to protein breakdown. In this case, the urine may turn bright yellow and have a strong ammonia odor. No matter how useful the supplement is for athletes, it is better to take breaks between courses, giving the liver and kidneys a break from hard work. Periodically take kidney and liver tests to see the impact and condition of the internal organs and prevent negative consequences.”

How many grams of BCAA powder should I take correctly?

The daily intake of BCAA depends on the intensity of training and the severity of the diet. The stricter the diet and the more intense the training, the more the body will need to replenish amino acids. Depending on the production, the form of release of the supplement and body weight, the use of 10 to 30 grams of BCAA is recommended .

Our rating of BCAA and amino acids:

BCAA 1000 caps from Optimum Nutrition (1 serving is 2-4 capsules);
BCAA Complex 2200 from Dymatize (1 serving is 2-4 tablets);
BCAA 8:1:1 from VPLab [1 serving is 10g (1 scoop)];
Amino X from BSN (complex), (1 serving is a measuring spoon in 200 ml of cold drinking water).

Side effects

However, an overdose of BCAA amino acids may cause allergic reactions, chills and intestinal upset. Each body reacts to supplements differently, so side effects can occur even if taken correctly simply due to individual characteristics. Then you should stop taking BCAA vitamins and try replacing them with other sports supplements, or focus on natural products and a balanced diet.