Man is a creature of protein nature, and proteins are known to consist of amino acids. In turn, amino acids can be replaceable and irreplaceable. The human organism synthesizes the replaceable amino acids independently, from other microelements. Irreplaceable amino acids can be obtained only with food, or - with food additives. In nature, there are nine essential amino acids, three of which are part of the BCAA.
BCAA is not a commercial name for a bodybuilding drug, but, just an English abbreviation, which means amino acids with branched chains. Our muscles are 35% composed of BCAA, namely isoleucine, valine and leucine. With the popularization of various food additives, vitamin and protein cocktails, the society was divided in opinion, on those who - for, and who - against. Many athletes or simply, women who want to get rid of excess fat, are lost in doubt, and do not know how to take BCAA and whether or not it should be done at all. In this article, we will consider all aspects of the reception, benefit and risk of using BCAA.
BCAA during training
As mentioned above, BCAA is three essential amino acids. When we are actively training our body starts a catabolic, that is - a destructive process, of muscle tissue, in order to get the extra energy that we expend during training. As a result, doing regular work for several hours, we see no external results. Muscle mass does not increase, because during training it collapses.
Here's a vicious circle turns out. Here we will come to the rescue of the very BCAA. In order for our body not to have a need for "self-devouring", we should personally introduce amino acids that will not only protect us from muscle catabolism, but also help to burn fat mass effectively and build muscle.
The most suitable time for taking BCAA is before, during and immediately after training. The optimal single dose is 4-8 grams. During training, it is best to use an energy drink, dissolving a portion of amino acids and several spoons of sugar in water. This will ensure a constant supply of liquid, carbohydrates and amino acids to the bloodstream during the entire workout.
It is also recommended to take BCAA immediately after sleep, to suppress morning catabolism (muscle destruction).
BCAA during weight loss
One more example. Wanting to lose weight, you strictly limit the intake of carbohydrates, because, every girl knows that from the sweet get fat. However, with the loss of carbohydrates, you also lose the strength for training, become lazy. In addition, from glucose the body synthesizes a vital element - glycogen. Its absence is the cause of rapid fatigue, and for its own needs, the body will again split the muscle tissue. And the result will be similar to the previous example. Therefore, whether it is worth taking BCAA is a rhetorical question, because we always take them with food while eating. However, to fully meet the needs of the body, it should be "fed" from additional sources.
To consume BCAA for weight loss you need the same scheme as for building muscle mass.
Forms of BCAA and dosage
The market of food additives is filled with various manufacturers and their products. Such abundance complicates our choice. But even more confusing is the stereotype that BCAA is exclusively a male supplement. And, meanwhile, in the female body, biochemical processes occur twice every second than in the male body. Many of us are wondering - how and how much, to take BCAA to a girl. First, the dose is determined regardless of sex, for each kilogram of weight. For 50 kg of weight, the need for isoleucine, leucine and valine is 1800 mg, 900 mg, 900 mg, respectively. Calculate the right dose, everyone can himself.
BCAA is available in the form of powder, tablets, capsules and liquid. Of course, the latter option is preferable, because in the liquid form the digestion process passes both faster and more efficiently. How to take BCAA in capsules, you can read on the packaging, because each manufacturer himself determines the number of amino acids in one capsule. That is, if the package says that in one capsule - 500 mg of leucithin, based on the above proportion, calculate the amount of leucine, and then the remaining two amino acids.
How to take BCAA in tablets and powder is also possible to learn from the recommendations of a specific manufacturer. With regard to tablets, you can calculate the dose, as in the example with capsules. The powder is better to take a teaspoon, and drink with water. Given the bitter taste of all BCAA, do not dilute the powder with water or a vitamin cocktail, because the sensation of consuming such a drink will be terrible. Better quickly and without hesitation to swallow.
How much to drink BCAA in tablets and capsules is written a lot, and all the answers are correct, because each organism is unique and if someone likes to wash them with water and another vitamin cocktail, this does not mean that one of the two is not right . However, scientists recommend drinking down the amino acids BCAA juices, because fructose stimulates the production of insulin, which has a beneficial effect on the assimilation of amino acids.
So, how much to take BCAA to a woman we sorted out. Now let's talk about the time of reception. According to experts, the daily dose should be divided into three steps: before, after and during training. However, how to take BCAA to a woman who does not want to reach the heights of bodybuilders and professional athletes? If your workouts are not daily, but you want to be in good shape and have a beautiful figure, in those days,
I hope that I managed to answer your questions and dispel doubts as to how correctly to take BCAA and whether or not it should be done at all. However, carried away by dietary supplements, do not score about their admission with food. Look for BCAA not only in sports nutrition stores, but also in meat, dairy products, nuts, beans and cereals. Only an integrated approach will make you stunningly beautiful and healthy!