Today, people tend to lead a healthy lifestyle, and at the same time improve their figure. For this, there are special exercises complexes designed to maximize the development of all muscle groups, and even certain sports, for example, bodybuilding.
Bodybuilding as a separate sporting trend has existed for more than 100 years, and during this time, scientists have developed a fundamentally new concept for creating the perfect figure. It turned out that exercises alone are not enough, and in order to mold a perfect body, it is still necessary to eat right, take vitamins and special supplements. Speaking of additives, we do not mean steroids that were so popular a couple of decades ago. It's about amino acids - it's a new word in sports nutrition. So, let's figure out what BCAA is, how much to take this drug, and whether there is harm from amino acids.
What are the amino acids of
Amino acids are structural chemical bricks that together form proteins. And proteins consist of any living organism on our planet. Literally everything in the human body - muscle tissue, skin, ligaments, nail plates, hair - all this consists of proteins.
Why, then, does sports emphasis on amino acids, and not just on proteins? The fact is that there are a lot of proteins, and they are not interchangeable. These elements are the results of synthesis, and the role of the starting material is amino acids. That is why the latter are more important for the body.
Amino acids in sports nutrition
The market of sports nutrition now offers a lot of preparations for modeling an ideal figure. Some of them are very doubtful, the benefits of others are not confirmed by any serious research, others do only harm. And what about the reception of amino acids?
It should be noted that interest in these supplements has appeared for a long time, but only in recent years, official medicine has recognized the effectiveness of drugs. Bodybuilders took arginine, valine, leucine, which resulted in the improvement of several indicators, for example, the recovery period after the training course, the degree of oxygen saturation and the level of muscle damage after training. So the benefits of such supplements are proven, it remains to understand how to correctly take BCAA.
BCAA
BCAA is a generic term that designates a drug consisting of three amino acids - leucine, isoleucine and valine. These are the most common amino acids contained in meat and milk. Their uniqueness lies in the fact that they are absolutely not synthesized by the human body, but must come from food. Each of the elements of the BCAA complex plays its important role:
1. Valine is the source of energy for muscle tissue. This element plays an important role in the development of serotonin, so that the human body can successfully cope with the loads and fight fatigue.
2. Leucine - this amino acid is a very important component for the formation and growth of muscle tissue. It regulates the formation of protein and limits the process of destruction of its molecules.
3. Isoleucine is one of the catalysts of muscle processes. The lack of this component leads to fatigue, lethargy, drowsiness, a reduction in muscle volume and a decrease in the level of sugar in the blood.
What provides the reception of amino acids
So, we found out what the amino acids of BCAA are. How to take the supplement, and why these three elements are so important during sports?
BCAA - is an indispensable assistant in training. This complex helps to nourish muscle tissue with energy, get rid of excess fatty tissue and suppress catabolism.
The timing of amino acids plays an important role:
- additives immediately after training and early in the morning provide neutralization of the "protein window"( the so-called acute need for protein in the body, which can be compensated only by fast intake of easily digestible amino acids);
- taking drugs after training gives a powerful energy boost and greatly increases productivity;
- amino acids at bedtime provide muscle tissue nutrition, activate regenerative processes and intensive muscle growth.
How much do we consume the amino acids
How to take BCAA with food, and how much do we really need our body? As mentioned earlier, these three amino acids are found in meat, fish and milk, as well as in protein cocktails. On average, with the right diet, the content of BCAA is 16-20% of the total amount of protein eaten. That is, a person with an average weight, consuming two grams of pure protein per kilogram of his weight, gets 25-30 grams BCAA.
And how much does the body need? The answer is quite simple - the minimum amount of leucine per meal should be 2.5 grams. Isoleucine and valine serve as support, but it is leucine, and only in this proportion, triggers protein synthesis. With a four-time meal, the daily dose should be at least 10 grams, but this is only the minimum required. For serious and regular training with "iron" a person needs at least 0.3 grams per kilogram of body weight.
How to take BCAA in capsules and tablets
Tablets and capsules are the most convenient form of BCAA release. This additive is produced by several companies, and each of them independently determines the content of amino acids. There are packs of 500 mg, 1000 mg, 1250 mg, etc.
How to take BCAA in tablets and not make a mistake with the dosage? It is only necessary to carefully read the instructions - each package indicates the amino acid content in each capsule( or tablet).Based on sex and weight, you can calculate the individual dose. Recommendations for calculation can also be found in the instructions. As a rule, at one time you need to take 4-5 capsules( tablets), the frequency of reception - three times a day.
How to take BCAA powder
Another form of release - dry powder mixture. How to take BCAA in the form of a powder?
When choosing a single dose, the opinions of bodybuilders are divided. Some believe that 5 grams is enough for a person with an average weight and with a daily training of not more than half an hour. Others recommend increasing the dose to 10-12 grams, but to divide this amount for the time before and after training.
However, most athletes accept BCAA according to a very simple scheme: one teaspoon of powder three times a day. This additive is rather bitter, so it is not recommended to dissolve it in any beverage. But you need to drink the additive with plenty of liquid, preferably juice. This will ensure the rapid delivery of amino acids to the small intestine, where they instantly begin to be processed by the body. Juice should be drunk because fructose activates the production of the hormone insulin, which promotes active absorption of amino acids.
There is another form of BCAA release - in the form of a finished liquid. It is most convenient for reception directly during training.
Is there any harm from taking amino acids
So, we found out how to take BCAA.It remains to understand whether it is possible to harm the body if you take amino acids. After all, sports medicine is full of all kinds of additives that promise instant weight loss, rapid growth of muscle mass and an ideal figure for a minimum period. Not all of the advertised drugs are effective, and many are able to undermine a person's health instead of making him strong and beautiful.
Amino acids are isolated from this range. These are natural components obtained by special processing of protein, rather than synthesized chemical preparations. Consequently, there will be no harm from taking BCAA.
Amino acids are so safe that there is no need to somehow limit the duration of their intake, that is, each athlete can take BCAA as long as desired without harm to the body.
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It is necessary to understand that harm does not really cause the amino acid, but can lead to problems in the body in case of an overdose. For example, an excess of valine can lead to the appearance of hallucinations, an overdose of isoleucine causes a rapid accumulation of uric acid, and a large amount of leucine raises the level of ammonia. But in order to achieve this effect, you need to try - over a significant period of time to overestimate the dose of BCAA.
Conclusion: The effectiveness of BCAA is confirmed by serious medical research, but do not wait for miracles and hope for an instant result. Amino acids really help to create an ideal figure, but they help, and do not do all the work for you.