BCAA Amino Acid Complex. What are the benefits of bodybuilding?
The BCAA has been widely recognized in recent decades. It has been used by various sports players and bodybuilders and those who are slimming. There are several claims that this supplement maintains muscle mass while slimming and increases physical strength and endurance during exercise. And helps to accelerate the process of muscular recovery. Thus, athletes and practitioners of iron exercises began to eat between meals or before or during exercise. What is the effectiveness of this supplement and its doses? But first let's get to know what it is.
What is the BCAA ??
Branched Chain Amino Acids are three essential amino acids: leucine, leucine, and valine. The meaning of "essential amino acids" that the body can not synthesize inside and needs from external sources. These sources are the whole protein of meat, eggs, milk, etc. The complex amino acids make up 40% of the body's needs of the 10 essential amino acids, which is an indication of their importance to the body. They have been named because of their chemical composition.
The BCAA supplement is sold in tablets or powder with different flavors. Such as Scivation Xtend, Optimum Nutrition BCAA and other products from Muscle Pharm and ALLMAX .
Studies supporting BCAA complementarity:
The BCAA supplement manufacturers have begun to fund studies that examine the efficacy of supplementation. These studies found great efficacy for supplementing BCAA in combating stress during exercise, increasing muscle protein synthesis and speeding muscular recovery. The company representatives marketed the product through articles citing these studies. Such as the article by Lynn Norton, the representative of Scivation, the Xtend BCAA supplement.
These studies are as follows: They come in two groups of athletes, a group of them who complete the BCAA during the exercise and the second group have a diabetes drink or a placebo supplement. Studies find better results for those taking BCAA.
The problem with these studies is that they do not compare BCAA with other protein products. If BCAA were compared with Wi-protein, the Wi-protein group achieved better results in terms of increased muscle protein synthesis (study)
The biggest problem is that these studies do not reduce the amount of protein athletes eat throughout the day and week. If volunteers did not achieve the required protein daily, and supplemented with additional amino acids, there would certainly be a positive effect on the BCAA supplement.
Related article: The difference between amino acid supplementation and alway protein and BCAA
The question I will answer later, is the BCAA supplement any benefit if you take the required protein daily?
Amino acids make up 20% of the animal protein we eat every day.
As you can see, foods such as eggs, milk and meat contain abundant amounts of BCAA. Even Wi-protein is 5 grams of BCAA. (There is sometimes cheating in the amount of BCAA found in protein)
Effectiveness of BCAA with intake of protein required daily:
In a recent review, in May 2016, scientists Alan Arjun and Brad Schoenfeld of their review of several studies on the efficacy of BCAA concluded that it had no additional benefit if it consumed the amount of protein required per day. The scientists commented that if you can not complete the amount of protein your body needs daily, the supplement of Wi-protein is much better. Since leucine alone does not have a positive effect with the absence of the rest of the amino acids (source). Scientists believe that the BCAA supplement wastes money and calories. The BCAA has 20 calories.
Also a major review of several studies, published in 2015, concluded that despite the fame of supplementing the large BCAA, there is no evidence of its effectiveness in muscle building. Scientists were advised to eat protein instead of supplementing the BCAA.
To summarize here, take your protein needs and distribute them to 3 or 4 meals. If there is a deficit, use protein instead of BCAA.
BCAA and exercise on an empty stomach:
There is a well-known advice that BCAA should be taken before cardio or iron exercises on an empty stomach. So do not destroy my muscles. In a recent study in 2014, and scientists found no difference in the body components of fat and muscle with exercise on an empty stomach or after a meal, as long as the two groups the amount of calories and protein required per day.
And what I recommend when you exercise on an empty stomach before breakfast, and after 8 hours sleep, to eat a meal rich in protein and carp after a short exercise. Until the body begins to stop cracking the protein and begins to synthesize muscle protein.
And also know that exercise on an empty stomach does not have any additional advantage to burn body fat
BCAA dose:
If the supplement is with you now, it may be useful to take it during the exercise if you do not achieve the amount of protein required of you daily.
It is recommended to refer to the recommended dose on the supplement package. Because the BCAA comes in the form of tablets or a tablet. There are also some additions to BCAA such as flavor, color and sugars making it difficult to describe a uniform dose for all supplements. But in general, take 5 grams of BCAA during or before exercise. It is preferable to buy a supplement that contains 1: 1: 2 ratio of lysosine: iso-leucine: valine
What is the BCAA ??
Branched Chain Amino Acids are three essential amino acids: leucine, leucine, and valine. The meaning of "essential amino acids" that the body can not synthesize inside and needs from external sources. These sources are the whole protein of meat, eggs, milk, etc. The complex amino acids make up 40% of the body's needs of the 10 essential amino acids, which is an indication of their importance to the body. They have been named because of their chemical composition.
The BCAA supplement is sold in tablets or powder with different flavors. Such as Scivation Xtend, Optimum Nutrition BCAA and other products from Muscle Pharm and ALLMAX .
Studies supporting BCAA complementarity:
The BCAA supplement manufacturers have begun to fund studies that examine the efficacy of supplementation. These studies found great efficacy for supplementing BCAA in combating stress during exercise, increasing muscle protein synthesis and speeding muscular recovery. The company representatives marketed the product through articles citing these studies. Such as the article by Lynn Norton, the representative of Scivation, the Xtend BCAA supplement.
These studies are as follows: They come in two groups of athletes, a group of them who complete the BCAA during the exercise and the second group have a diabetes drink or a placebo supplement. Studies find better results for those taking BCAA.
for buying :
-40%
The problem with these studies is that they do not compare BCAA with other protein products. If BCAA were compared with Wi-protein, the Wi-protein group achieved better results in terms of increased muscle protein synthesis (study)
The biggest problem is that these studies do not reduce the amount of protein athletes eat throughout the day and week. If volunteers did not achieve the required protein daily, and supplemented with additional amino acids, there would certainly be a positive effect on the BCAA supplement.
Related article: The difference between amino acid supplementation and alway protein and BCAA
The question I will answer later, is the BCAA supplement any benefit if you take the required protein daily?
Amino acids make up 20% of the animal protein we eat every day.
As you can see, foods such as eggs, milk and meat contain abundant amounts of BCAA. Even Wi-protein is 5 grams of BCAA. (There is sometimes cheating in the amount of BCAA found in protein)
Effectiveness of BCAA with intake of protein required daily:
In a recent review, in May 2016, scientists Alan Arjun and Brad Schoenfeld of their review of several studies on the efficacy of BCAA concluded that it had no additional benefit if it consumed the amount of protein required per day. The scientists commented that if you can not complete the amount of protein your body needs daily, the supplement of Wi-protein is much better. Since leucine alone does not have a positive effect with the absence of the rest of the amino acids (source). Scientists believe that the BCAA supplement wastes money and calories. The BCAA has 20 calories.
Also a major review of several studies, published in 2015, concluded that despite the fame of supplementing the large BCAA, there is no evidence of its effectiveness in muscle building. Scientists were advised to eat protein instead of supplementing the BCAA.
To summarize here, take your protein needs and distribute them to 3 or 4 meals. If there is a deficit, use protein instead of BCAA.
BCAA and exercise on an empty stomach:
There is a well-known advice that BCAA should be taken before cardio or iron exercises on an empty stomach. So do not destroy my muscles. In a recent study in 2014, and scientists found no difference in the body components of fat and muscle with exercise on an empty stomach or after a meal, as long as the two groups the amount of calories and protein required per day.
And what I recommend when you exercise on an empty stomach before breakfast, and after 8 hours sleep, to eat a meal rich in protein and carp after a short exercise. Until the body begins to stop cracking the protein and begins to synthesize muscle protein.
And also know that exercise on an empty stomach does not have any additional advantage to burn body fat
BCAA dose:
If the supplement is with you now, it may be useful to take it during the exercise if you do not achieve the amount of protein required of you daily.
for buying :
-40%
It is recommended to refer to the recommended dose on the supplement package. Because the BCAA comes in the form of tablets or a tablet. There are also some additions to BCAA such as flavor, color and sugars making it difficult to describe a uniform dose for all supplements. But in general, take 5 grams of BCAA during or before exercise. It is preferable to buy a supplement that contains 1: 1: 2 ratio of lysosine: iso-leucine: valine
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