branched chain amino acids

What are branched chain amino acids (bcaa)

Branched-chain amino acids are three common amino acids in proteins, namely leucine, valine and isoleucine, collectively known as branched-chain amino acids (BCAA), so they can also be called complex branched-chain amino acids. This type of amino acid promotes anabolism (muscle growth) in two specific ways:

1. Promotes insulin release

2. Promotes growth hormone release. The most important branched-chain amino acid is leucine, the precursor of ketoisocaproic acid (KIC) and HMB. KIC and HMB increase muscle, reduce fat, and provide nutrients to the body

Branched-chain amino acids (BCAAs) are the most important and effective nutritional supplements for any sports program. So it's very important that if you want to gain muscle or gain more energy naturally and without any side effects, you should seriously consider using branched chain amino acids.

The role of branched chain amino acids (bcaa)

Branched-chain amino acid supplements, commonly known as BCAAs, have become extremely popular over the years among athletes who want to increase lean body mass and athletic performance. Branched-chain amino acids include valine, leucine, and isoleucine. It is generally believed that branched-chain amino acidscan enter the brain through the bloodstream and reduce the production of serotonin in the brain, and 5-hydroxytryptamine can make people feel tired. Reduces mental fatigue by reducing serotonin levels. There is now a considerable amount of scientific research supporting this theory.

When you're trying to build a stronger, more powerful body, it's necessary to stimulate and fuel your muscles at the cellular level. Branched-chain amino acids (valine, leucine, and isoleucine) make up almost 1/3 muscle protein. BCAAs slow down muscle fatigue, speed up recovery, reduce the loss of other amino acids from muscles during exercise, and help the body absorb protein. Lack of one of these three will result in muscle loss. Unlike other amino acids, BCAAs are etabolized in the muscles, not the liver.

Branched-chain amino acids compete with each other in terms of absorption capacity, so they must be supplemented at the same time to ensure maximum absorption. Branched-chain amino acids are also consumed very quickly in muscles during training. Supplementing branched-chain amino acids before and/or during exercise can improve exercise capacity and delay fatigue. Taking BCAAs immediately after exercise or with a meal can reduce cortisol and quickly restore BCAA levels in muscles.

Functions of branched chain amino acids (bcaa)

Branched-chain amino acids serve as nitrogen carriers and assist in the synthesis of other amino acids required for muscle synthesis. Simply put, it is a process of synthesizing complex and complete muscle tissue from simple amino acids. Therefore, branched-chain amino acids stimulate the production of insulin, whose main function is to allow peripheral blood glucose to be absorbed into the muscles and used as a source of energy. The production of insulin also promotes the absorption of amino acids into the muscles. Branched-chain amino acids have both anabolic and anti-catabolic effects, as they can significantly increase protein synthesis and promote the release of related hormones, such as growth hormone (GH), IGF-1 (insulin-like growth factor-1) and insulin, as well as Helps maintain a reasonable testosterone/cortisol ratio.

BCAAs are also very anti-catabolic as they help prevent protein breakdown and muscle loss, which is important for those in the pre-competition diet phase. At this time when caloric intake is relatively low, it is highly recommended to use branched chain amino acids, because the rate of protein synthesis decreases and protein decomposition increases at this time. Just like when the protein eaten is digested and absorbed, the protein is hydrolyzed and broken down into simple , soluble substances, such as peptides and amino acids, otherwise there is a risk of losing muscle.

Do you need BCAA supplements?

Most people already consume enough BCAAs in their diet, so supplementing will not provide any additional benefit. The most important thing to consider is leucine, because leucine has the strongest effect among the three BCAAs. Consuming approximately 3-10 grams of leucine per day will optimize muscle protein synthesis. This intake can be achieved through a well-rounded omnivorous diet or the use of high-quality protein supplements.

Currently, the evidence seems to suggest that BCAA supplements by themselves do not provide any additional benefits compared to those that may be obtained in the diet or from protein supplements.

Although the evidence is not entirely clear, some groups may benefit from BCAA supplementation, primarily by directly oxidizing or limiting muscle protein breakdown. As a guess, people who might benefit from BCAA supplements include:

• 1. Athletes who are losing weight and eating a low-calorie diet but need to maximize lean muscle mass.

• 2. Vegetarians/vegetarian athletes, whose diets are low in protein.

• 3. Endurance athletes with high training volume and low protein diet.

When should you take BCAAs and how much should you take?

While BCAA supplements don't seem to have huge benefits, there are some things to consider for those who decide to take them. It is important that any BCAA supplement contain at least 3-5 grams of leucine per serving.

Additionally, from a practical perspective, most supplements require about 7-15 grams per day, which means 1-2 servings of 3-5 grams of BCAAs.

BCAAs need to be supplemented frequently throughout the entire exercise phase (before, during or after), especially when fasting before or after exercise. For endurance athletes, consuming them during long distance races can be helpful, but there is limited evidence to support this claim. There is evidence that taking BCAAs after strength training can reduce delayed onset muscle soreness.

Can BCAA promote muscle growth?

As mentioned above, BCAAs, specifically leucine, have been shown to activate molecular mechanisms involved in muscle growth. One of the most documented effects of BCAAs is the activation of muscle protein synthesis. However, simply turning on activation signals is not enough to promote measurable changes in muscle growth.

It's important to have enough calories and other raw materials (like extra amino acids) so that muscle growth continues over time. Simply put, BCAAs activate signals for muscle growth, but they are not sufficient on their own to promote actual muscle hypertrophy.

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