Amino acids that have a branched side chain in their structure are called BCAAs (branched-chain amino acids).
Their feature is that they are not synthesized in the human body. This is the answer to the question, what is the difference between essential (and BCAA) amino acids and other compounds of this group.
There are several types of such drugs, differing in the proportions of the constituent components. The numbers on the packaging indicate the ratio of leucine, isoleucine and valine in the product. The mixture of amino acids BCAA 2:1:1 is closest to the composition for food. It contains 50% leucine, 25% valine and isoleucine (without aromatic additives, if they are present, the amount of amino acids is somewhat different, but the ratio itself remains the same).
It can be taken at any time during training, also before and after it. BCAAs are produced with an amino acid ratio of 4:1:1, in which there is 2 times more leucine, vitamin B6 is often added. This combination allows you to quickly build muscle mass. There are amino acids BCAA 8:1:1, 10:1:1, 12:1:1, in which the content of valine and isoleucine is much less than in previous products (500 mg and below). Such mixtures are suitable for taking before training.
It is important to understand how essential amino acids (including BCAAs) differ from other similar compounds. Their essence lies in the fact that they are able to enter the body only when eating certain foods. The human body itself cannot synthesize them. Without such compounds, the body is not able to function normally, metabolic disorders occur.
Pharmacological companies produce these substances artificially, releasing them in the form of dietary supplements.
- Valine is found in the following products: hard cheeses, milk, kefir, eggs, fish, caviar, lean meats, legumes, nuts. The substance is also found in white mushrooms.
- Leucine is found in cheese, eggs, sea fish, lean meats. The compound is found in dairy products, legumes, greens, cabbage, eggplant, porcini mushrooms, oyster mushrooms.
- Isoleucine enters the body along with meat, sea fish, liver, nuts, egg white, greens, dairy products, cereals, legumes.
Benefits of BCAAs
The structure and features of these compounds help to understand why amino acids and BCAAs are needed. They activate protein synthesis by accelerating insulin production.
Other mechanisms of action of the substance:
- Recovery and growth of muscle tissue.
- Leucine reduces cortisol production. This hormone is responsible for the destruction of muscles, so BCAA reduces the level of their catabolism.
- Leucine also accelerates the breakdown of adipose tissue.
- BCAAs are a source of energy. They provide the human body with energy during training, when there are no other sources.
- Activation of the immune system.
Due to these actions, the most common use of BCAAs as a sports nutrition in diets, during weight loss or muscle building by athletes, is also used as a dietary supplement mixture.
For what diseases are used
The use of these substances is common in sports medicine. Use in other areas is limited. BCAAs can be prescribed for oncological diseases, especially in the last stages, when there is a pronounced cachexia and loss of nutrients.
They are also used for liver pathologies (but not during periods of decompensation), subject to a dietary diet. The question of the expediency of using in geriatrics, in neurology for the treatment of demyelinating diseases of the central nervous system is being discussed.
BCAAs for athletes
BCAA amino acid complexes are widely used by athletes, as they contribute to the recruitment of muscle mass. They are also suitable for vegans and vegetarians – people who do not eat meat and dairy products.
Sports mixtures are suitable for such people if they want to build muscle mass. They are indispensable for intense physical activity.
For vegetarians
Vegans may need more compounds as athletes on a normal diet take in dietary animal protein (which vegans and vegetarians do not).
For this category, before taking drugs, it is important to find out what BCAAs are made of. For vegans and vegetarians, special food is produced, which is made not from animal meat, but from legumes, cereals, various varieties of seeds.
How to take BCAAs
Amino acids are available in various forms: tablets, capsules, drinks. Compounds are also available in powders. It is important to understand how to take BCAAs for various purposes. The most common reason for taking complexes is to gain muscle mass and maintain its optimal volumes.
The usual daily dose is 10 g. Athletes take supplements before and after exercise. Acceptance is allowed after 30 minutes from the start of the workout, sometimes in the morning on an empty stomach and at night. It all depends on why each person needs BCAA amino acids, what goals he pursues. The scheme of use is always individual, depending on the number and intensity of loads, diet, and the characteristics of the athlete’s body.
The intake of such complexes can help to lose weight, they help to saturate the body with the necessary elements, while fat deposits are burned. It is important to observe the diet and exercise regimen, the drugs themselves are used as a snack and during physical exertion.
Contraindications
Before use, a doctor’s consultation is required. BCAA amino acids are prohibited in the presence of allergic reactions to them.
Other contraindications:
- Increased acidity of gastric juice, peptic ulcer, gastritis, duodenitis.
- Diabetes mellitus.
- Severe concomitant pathologies of the heart, bile ducts, liver and kidneys.
When irrational use of BCAA amino acids, they can harm the body. There is an increased risk of injury, sometimes there are dyspeptic symptoms (nausea, heartburn, flatulence, stool disorders).
Interesting facts about BCAA
- With a lack of vitamin B 12, the metabolic products of BCAA amino acids accumulate, which affects the state of the immune system. The risk of infection with Pseudomonas aeruginosa and Escherichia coli increases significantly.
- These compounds are the most popular among sports nutrition manufacturers.
- When taking BCAAs, it is important to monitor the amount of protein that enters the human body with food.
- Complexes are made from animal waste, as well as from vegetable raw materials.
Conclusions
Summing up, we can conclude that the question of the use of BCAA remains debatable. Some researchers believe that training without them is ineffective, others think the opposite.
In any case, it is not recommended to use nutrition for intense physical activity on your own, otherwise health problems cannot be avoided. The consultation of a sports medicine doctor and an experienced instructor is always required.
