BCAA - a great addition to training

BCAA - A great addition to training

BCAA are among the most popular nutritional supplementsAids in strength and sports. Taking BCAA prevents the body from using its own protein reserves - or muscles - to generate energy. This can be very helpful for athletes or as part of a diet.

The consumption of BCAA promotes muscle building by stimulating the release of insulin. Insulin plays a key role in the formation of new muscle tissue. The amino acids they contain get into the blood directly after ingestion and are immediately available to the body during physical activity.

It is recommended to take 5 g on training days, or to prefer a daily intake. Underdosing does not achieve the desired effect! The timing of taking is flexible on training days - you can take it before or after training. On non-training days, it is recommended to take it early in the morning. It is also recommended that you take the BCAAs daily for a longer period of time. There is no habituation effecte a. It is important that you take the capsules with sufficient liquid - preferably water, as fatty liquids slow down absorption. The BCAA should also not be obtained from animal fur or human hair. Pay attention to the quality when buying the capsules!

It all depends on the dosage

An adult's daily requirement of BCAAs is around 140 mg per kilogram of body weight. That would be a total of 10.4 g for a 70 kg man. The need can be higher depending on the sporting activity, whether intensive training or strength training. During training, the body draws on the reserves in the muscles to gain additional energy. This consists of about 35% BCAAs. If the requirement is not met, this can lead to muscle loss. 5 g BCAA before or after training prevents muscle breakdown, it is also easy to digest and low in calories. If you train more than three times a week, the body should be given BCAA daily to permanently support the body in regeneration. Dosages that are well below 5 g cannot compensate for the losses caused by sport and other activities! Therefore, the dosage should not be less than that. BCAA overdoses are usually not a problem. The human organism can absorb and process larger amounts of the active ingredient without any problems - but you should not expect your body to do this in the long term.

The right time to take

The BCAAs work differently in the organism depending on when they are taken. It is best to know the time of takingt adapt to the training goal. The main purpose of taking it before a training session is to protect muscles. The body prefers to use the BCAAs instead of its own muscle protein resdismantle erven. This is advantageous for figure supportnthe fitness or cardio training during the diet, or during long endurance trainingg of more than 60 minutes, but also with normal training in the early morning.

In many cases, it is also worth taking it after training. BCAAs stimulate muscle protein synthese, what the muscles, after appropriate training sessionbe built up more effectively. This intake is recommended for strength athletes and bodybuilders who want to build muscle. Also useful for endurance athletes who are after tough training sessionss prevent sore muscles or want to accelerate regeneration.

When is BCAA helpful?

The intake of BCAA is particularly suitable in the following phases:

Diet: BCAA prevents muscle breakdown if you also exercise during the diet. The body is offered an alternative source of energy instead of its own. Due to the concentrated amino acids, the capsules can be fed very low in calories.

Trainingspausen: A lot of energy is required to maintain muscle tissue. If the body is now told that existing muscles are not being used enough, they are broken down. However, when you take BCAA, the body quickly falls back on the amino acids it contains at such moments and thus counteracts it.

High training scope with intensive units: Also well-filled carbohydrate mealsare used up at some point, especially during long sports units. In this case, taking BCAA prevents the body from consuming its own muscle proteins.

BCAA - what options are there?

The BCAAs are available in capsule or powder form. They should always be swallowed with plenty of liquid, preferably with water, juice, tea, etc. Liquids rich in fat slow down absorption, which is why you should avoid them. However, if you use low-fat milk, it shouldn't be a problem.

The high-quality BCAA powder can also be dissolved and consumed in all kinds of drinks. In connection with a high-quality whey protein drink and a short-chain carbohydrate quelle, it can be muscle buildingn Ignite the effect even better. Dextrose is a good source of this.

Tips and hints

In BCAA, whether as a capsule or powder, the ratio of leucine to isoleucine to valine is 2: 1: 1. This relation corresponds to the natural amino acid sequenz in the human body, therefore BCAA agents that are appropriately composed are best utilized by the body. An ideal BCAA agent is obtained from plant substances such as corn. BCAAs made from animal or human hair not only sound unsavory, but also have a low bioavailability. So these capsules wouldn't be for vegetarians or vegans either. Vegetable capsules based on cellulose are free from animal ingredients and are particularly well tolerated.

General summarized again

BCAA comes from English and stands for "Branch-Chain Amino Acids", in German: "Branched-chain amino acids".

BCAAs are three amino acids, each with different properties.

• Leucine
• Isoleucine and
• Chosen

Amino acids are essential building blocks that make up a protein.

For example, when you eat protein, your body breaks it down into its amino acids before they enter the bloodstream and can be processed further.

Out of a total of 20 amino acids that our body can use, 11 are non-essential. This means that the body can make them itself if they are not ingested through food. Of the remaining 9 amino acids, 3 of them are BCAAs. These 9 amino acids are essential: the body cannot produce them itself. BCAAs are the only amino acids that Not are implemented in the liver, making them directly accessible to the muscle tissue. There they quickly develop their positive effect.

BCAA is beneficial for those who want to promote muscle growth or prevent muscle breakdown. A dietary supplementgsmittel, which during strong training sessionen or can be taken with a simple diet. But the same applies here: they are no substitute for training! In order to achieve the desired goal, you have to stick to your training or diet plan! I wish you success!

My tip is that Peak BCAAs 240 Kapseln or that Olimp BCAA Xplode Powder in various delicious flavors