BCAA is a complex of amino acids: leucine, isoleucine and valine. These amino acids are essential, that is, those that our body does not synthesize on its own. Therefore, we can only get them from food. Protein products such as eggs, cottage cheese, meat, cheese, milk, fish, etc. are saturated with amino acids.
In bodybuilding, BCAA is separated into a separate group from other amino acids. It is worth noting that almost half of them consist of muscle fibers (35% of muscles consist of them). These amino acids promote the restoration of muscle tissue, take part in anabolic processes, while suppressing catabolic ones.
In this article we will figure out how to take BCCA correctly: what time is best for taking it, in what quantities, and whether you need to take breaks.
BCAA's have only recently been used as a supplement. Recently, this supplement has been considered simply magical. Those who took it affirmed
They expect it to give an amazing effect. For this reason, it is worth familiarizing yourself with it in more detail.
A little about the features of the supplement:
What is BCAA? As you already know, the supplement contains 3 amino acids, which are characterized by a branched linkage: valine, leucine
and isoleucine. Thanks to these substances, the anabiotic reactions occurring in our body change for the better. Reactions are more intense. The main function of BCAA is the use of these substances in combination to ensure an energy flow into muscle tissue. Amino acids act as sources of energy flow.
The supplement prevents destructive processes in muscles during sports and during prolonged absence of food intake into the body. The body receives amino acids from the outside, and does not produce them on its own, which is why they take BCAA. Substances come with food or with nutritional supplements, this makes training more effective.
Benefits of BCAA for men
Many men mistakenly believe that BCAA sports nutrition does not have any particular benefits for the body. However, it is not. BCAAs are the key building material for building new muscle fibers. These essential components make up more than a third of all amino acids in muscles and are directly involved in anabolic processes, recovery and energy metabolism. Other properties of BCAA in sports:
- protecting muscles from damage;
- increase in lean muscle mass;
- activation of natural fat burning processes;
- stimulation of the production of anabolic hormones;
- act as an additional source of energy for the body.
In addition, BCAA are the basis for the production of non-essential amino acids such as glutamine and alanine. In general, essential amino acids perform a large number of important functions and have an effective effect on the body during the period of mass gain, weight loss, and work on relief. Our online sports nutrition store Sportfood offers a wide range of amino acid supplements at affordable prices. Experienced consultants will always come to the rescue and advise which BCAA to choose to achieve sports goals.
Main functions of BCAA amino acids
This additive has the following properties:
- increases endurance. Training is more intense and productive;
- improves protein synthesis. Stimulates the endogenous level of anabolic hormones, which has a positive effect on muscle growth. However, this effect is not significant, and if an athlete takes only this supplement, there will be no visible muscle growth;
- stimulates the loss of adipose tissue. BCAA, or more precisely its component leucine, helps break down fat and convert it into energy;
- increases the amount of energy. The energy pathways from amino acids and carbohydrates are different, this provides the body with a higher amount of energy;
- increases immunity. This supplement compensates for the loss of glutamine, which is necessary for a healthy immune system.
The element in BCAA that has the most powerful anabolic properties is leucine. But without interaction with the other two elements, he cannot display his qualities to the maximum. The proportionality of these substances is also of great importance for the effective occurrence of anabolic reactions. The amount of leucine is twice that of the other two. The proportions are 2 (leucine):1:1.
If you decide to take BCAA, carefully study what is included in the supplement and in what proportions, whether they are correct. You should not use a supplement with a very large amount of leucine.
Taking into account the positive qualities and basic functions, the supplement should be used for any training (aerobic, strength and speed).
This supplement will bring more results if it is combined with other sports nutrition (protein, gainer), because BCAA is 3 amino acids, and protein (protein) is 20. For growth, the body needs all amino acids, because they also play a role in building muscle fabrics. Therefore, remember, BCAA does not replace protein, but is an additional source of 3 amino acids. If it turns out that you can buy one thing (protein or BCAA), you should definitely give preference to protein (preferably whey protein).
How to drink BCA
Before purchasing essential amino acids, it is important to understand how to drink BCAA for men. The recommended daily intake is 25-35 grams of a sports supplement. This dose should be divided into 3-4 doses during the day. Optimal time to take the supplement to achieve maximum effect:
- in the morning after sleep - goal: to minimize the impact of catabolism;
- before training to replenish the amino acid pool;
- during physical activity - if you have a long or hard workout;
- after playing sports.
You can also take BCAA sports nutrition before bed. On rest days when you are not training, you can take a serving of the supplement in the morning, between meals and before bed.
Forms of release of the additive
A large selection of sports supplements in our online store allows you to buy BCAA amino acids for every taste. The range includes additives of imported and domestic production, as well as:
- BCAA powder;
- BCAA capsules;
- BCAA tablets.
Each of these types of amino acids has the same effectiveness. The main difference is ease of use. Tablets and capsules are convenient to take on the road, while studying – when it is not possible to prepare an amino acid cocktail. The powder form requires a shaker or other device for mixing the additives. Also, BCAA powders usually come in flavors, so every customer will find a product they like.
BCAA composition
The main active ingredients are essential amino acids. To enhance the effect of taking the supplement, manufacturers enrich the composition with additional components: other amino acids, energy complexes. In our online sports nutrition store you can buy BCAA with the following composition:
- 2:1:1
- 3:1:1
- 4:1:1
- 12:1:1
- BCA with glutamine
The first number indicates the concentration of leucine, the most important branched amino acid. It prevents the destruction of muscle tissue, suppresses catabolic processes, activates muscle protein synthesis and collagen production.
In addition to BCA, sports nutrition may contain, for example, glutamine for more effective recovery, caffeine to increase the body's energy potential, and other auxiliary ingredients.
The effect of BCAA on male sexual potency
Branched-chain amino acids are not drugs and do not have a negative effect on men's health. On the contrary, regular intake of BCAA sports nutrition allows you to increase the natural secretion of male sex hormones, thereby increasing potency and libido.
Improved athletic performance and success in training, which are possible thanks to the intake of amino acids, can also increase hormone levels. This once again proves the benefits of BCA for men's health.
Side effects
If you take small dosages of arginine, as a rule, no deterioration in well-being is observed. It is not the substance that causes increased heart rate and dizziness, but caffeine, which is included in pre-workout complexes. An overdose of arginine can lead to indigestion and diarrhea. Some scientists warn that consuming more than 15 grams of the substance can lead to inflammation of the pancreas.
How to choose the right one
Our online sports nutrition store Sportfood offers a wide selection of BCAA amino acids. Additives vary in release form, manufacturer, composition, and volume. To choose the optimal product that will help you achieve the desired sports results, you need to understand how to choose the right BCA. We have prepared a short guide that will help you understand the features of your choice.
Decide on a goal. Many people buy amino acids to build muscle mass, others for relief, and still others for weight loss. If you want to improve athletic performance and increase weight, choose pure supplements without additional components. They often have the highest concentration of essential amino acids per serving.
For more effective recovery, you should pay attention to BCA with glutamine. This component actively fights catabolic processes and also supports the immune system.
If you're low on energy, you can buy BCAA's with energy supplements such as caffeine. With their help you can increase the intensity of your workouts.
The form of release depends on individual preferences. Some people find it convenient to take capsules or tablets, while other athletes prefer to prepare a cocktail in a shaker. This drink can be taken directly during training, between approaches. It will not only quench your thirst, but also saturate the body with essential amino acids when needed.
Taste characteristics are also everyone’s personal choice. Our online store has a large number of supplements with different flavors. Orange, Lemon, Coca-Cola, Green Tea, Apple, Fruit Punch and other flavors are available for purchase from us. If you have any questions about the choice of supplement, composition, or method of administration, you can contact the consultants of the Sportfood online store. They will be happy to help you choose and buy BCA amino acids to solve your sports problems.
So that you can quickly and easily choose a sports supplement, we have made a selection of the most popular products among our customers.
BCAA 1000 from Optimum Nutrition
Sports supplement from a famous American manufacturer. BCAA Optimum Nutrition have an optimal amino acid profile - 2:1:1, and a convenient capsule form allows the supplement to be absorbed in the shortest possible time. The supplement is additionally enriched with vitamin B6 to improve absorption and accelerate metabolic processes. Each serving contains 1000 mg of highly purified essential amino acids.
BCAA 12000 Powder Flavored by Ultimate Nutrition
A powerful complex of essential amino acids in powder form. The action of the supplement is aimed at protecting muscles from damage, effective recovery after physical activity, and rapid muscle growth. Each serving of BCAA Ultimate contains 6 grams of branched chain amino acids in a 2:1:1 ratio. In addition to the good composition, many buyers note the excellent taste of the supplement.
BCAA 2:1:1 from Sportline Nutrition
A great-tasting powdered BCAA supplement at an affordable price. Each serving contains 4 grams of essential amino acids to nourish muscles and protect against breakdown. The complex is also enriched with vitamin B6 to improve metabolic processes.
Optimum Nutrition BCAA 5000 Powder
If encapsulated amino acids from an American brand are not suitable for you, we suggest buying BCAA Optimum Nutrition in powder form. A powerful supplement with delicious flavors and highly purified ingredients. Each serving contains 5000 mg of essential amino acids in the classic 2:1:1 ratio.
Arginine: benefits, properties and effects
Many people worry about their health and the health of their family, wondering what supplements to start taking? How not to exceed the norm of their consumption? But sometimes proper nutrition and arginine in the diet are enough.
Arginine - what is it and do we need it?
Arginine is a compound that is classified as an amino acid in terms of its chemical structure and role. Amino acids are the building blocks of proteins. Protein, entering our body with food, is digested and broken down into these basic building blocks.
Depending on the body's needs, they can be used to synthesize different types of proteins. Protein structure includes: enzymes, hormones, building blocks of cell membranes, blood components and many others.
Amino acids are broadly divided into: exogenous and endogenous. Exogenous amino acids are amino acids that the human body cannot produce on its own and must be obtained from food. Amino acids are described as important because they are essential and must be provided externally. Endogenous amino acids are produced by the body in quantities sufficient for its daily needs. There is a third group of amino acids called essential amino acids. This means that they are only necessary under certain circumstances and conditions. Arginine belongs to this group.
Healthy people with a normally functioning body do not need arginine supplements. They only need the amount of amino acids provided in their daily diet.
The human body can only produce a certain amount of arginine on its own, regardless of dietary sources. Therefore, arginine deficiency in adults is extremely rare.
What role does arginine play in the human body?
The most important functions of arginine in the human body:
- is involved in the production of nitric oxide, which dilates and relaxes blood vessels, improving blood flow and promoting proper circulation. Nitric oxide is also important for mitochondrial processes (cellular respiration) and cellular communication.
- helps in wound healing and accelerates the regeneration of damaged tissues.
- supports kidney function while cleansing the body of unnecessary metabolic products and promotes detoxification.
- stimulates the functions of the immune system, resulting in increased immunity. This is important for the development of T lymphocytes, which are white blood cells that play an important role in the immune response.
- is a precursor to the creation of important compounds such as glutamic acid, proline, growth hormone and creatine. Participates in sperm production.
- Arginine is needed in situations such as pregnancy, infant and child development, some serious illnesses and deep injuries. An increased need for this compound is observed in people under very severe or chronic stress, during periods of severe illness. Then your own production of arginine and its intake from food may not be enough, and its addition will be required.
What foods contain arginine?
The level of arginine in the body corresponds to the consumption of certain foods. Arginine is made from other amino acids found in high protein foods, so these foods will completely protect a person from arginine deficiency.
Providing this amino acid through high protein foods is always healthy and safe. The Richest Sources of Arginine The largest amounts of this amino acid are found in foods such as:
- red meat
- poultry (turkey, chicken)
- fish
- seafood
- dairy products (including eggs)
- seeds (pumpkin seeds, sunflower seeds, sesame seeds)
- nuts (walnuts, almonds, peanuts)
- legume seeds (lentils, chickpeas, soybeans)
- leafy vegetables
- fruits
With the right diet, arginine supplements will not be needed. If a person is not sure whether to use them, it is better to consult a doctor. This is especially true for people suffering from chronic diseases. In some cases, excess arginine can worsen certain health problems.
When to Switch to Arginine Supplements
Arginine supplements are recommended for people struggling with certain diseases that require more of this type of amino acid. The most common reasons people turn to arginine supplements include:
Diseases of the heart and circulatory system - doctors may recommend it in case of coronary heart disease, peripheral vascular disease, arterial hypertension or other diseases associated with dysfunction of the cardiovascular system.
However, if a person has not experienced such problems, increased arginine intake may even increase the risk of developing this type of disease. Erectile dysfunction - Men with erectile dysfunction readily take arginine. This is due to the effect of this amino acid on improving blood supply and vascular blood flow.
Immune disorders - arginine has a positive effect on the immune system. It helps fight infections and also promotes wound healing. Some use it to strengthen the immune system, especially during periods of increased illness.
Serious illnesses and the recovery process - arginine supports recovery after surgery and complements chemotherapy in cancer treatment. Arginine deficiency in severe illnesses and postoperative conditions can lead to disorders of the immune system and blood circulation. Therefore, it is used in the treatment of severe infections, necrotic enteritis, sepsis, severe burns, chronic diseases, as well as in the treatment of severe wounds and injuries, in patients before and after surgery.
In such situations, the body's need for arginine increases significantly, and it can no longer produce it in the required quantity. Therefore, it is necessary to introduce the amino acid in the form of supplements. Impaired growth and muscle mass gain - in such clinical situations, arginine may be prescribed. In practice, its beneficial effect on muscle mass is most often used in sports or doping.
It is readily used by bodybuilders, athletes and people who want to quickly gain muscle mass. It not only promotes muscle growth, but also increases exercise endurance and promotes regeneration after intense training.
Blood sugar regulation – Arginine is thought to help improve glucose metabolism and insulin sensitivity. Patients with diabetes and insulin resistance may benefit from this supplement. Many people choose to take this amino acid for other reasons.
The most popular are protection against infections (stimulation of the immune system) and support for weight loss. However, this effect of arginine has not yet been confirmed by any scientific research.
Arginine as a dietary supplement to food is most often used in the form of: tablets, capsules, liquid for oral administration. For treatment, it is available in the form of injections. Before using supplements, you should consult your doctor to determine the optimal dosage and eliminate any contraindications.
Contraindications to the use of arginine
Situations in which the use of arginine is contraindicated include: diseases of the heart and circulatory system, in particular arterial hypertension, kidney disease, pregnancy - in the absence of certain conditions and strictly under the supervision of a doctor. During pregnancy, the need for arginine increases due to the rapidly developing fetus and the expansion of the placenta. breastfeeding disorders of the digestive tract and biliary tract, liver failure.
The use of arginine in children is not recommended unless it is an absolutely necessary therapeutic indication. Such therapy should always be monitored and carried out under the supervision of a physician.
Side effects of arginine and necessary precautions
Arginine is generally a safe and well-tolerated compound, even when taken over long periods of time.
However, it is worth knowing that it can also cause side effects, which mainly include gastrointestinal symptoms such as: abdominal pain, nausea, flatulence, diarrhea, indigestion.
Despite arginine's high safety profile, it should be avoided by people who have certain medical conditions and are taking certain medications.
How to Take Arginine Supplements Properly
The recommended daily dose of arginine is 3 to 8 grams. If there are therapeutic indications for the use of this compound, the dose should be selected individually with the attending physician, especially in severe diseases and in children. Its dosage can vary greatly from person to person, depending on what it is recommended for. Arginine, like other amino acids, should be taken between meals. Arginine preparations are stored in a cool, dry place, like all other medications.
Alternative to arginine
There are suggestions that L-citrulline is a safer and more effective compound than arginine. This is an amino acid that is a precursor to the synthesis of arginine. A citrulline supplement is believed to be more effective at increasing arginine levels in the body than an arginine supplement itself. Therefore, citrulline can be an excellent alternative to drugs with arginine. In addition, citrulline has a beneficial effect on the human body, similar to arginine.
