BCAA are among the most popular nutritional supplements
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 effect
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 taking
In many cases, it is also worth taking it after training. BCAAs stimulate muscle protein syn
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 meals
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 que
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 seque
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.
- Isoleucine and
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 supplement