Find out how valuable BCAs are in bodybuilding and whether it is worth incorporating them into your diet on an ongoing basis. Protein compounds are very important for the normal functioning of the body and this fact has been known for a long time. At the same time, these substances consist of amines, of which there are a total of two dozen. Some of them can be synthesized, but nine substances belong to the irreplaceable group. This only means that they can enter the body only from the outside. For athletes, amines with branched side chains are of particular importance. You probably already understood what substances we are talking about now. As part of this article, we will find out how to properly take bcaa.
BCAA value
To know how to properly take bcaa, you need to find out the main functions of these substances. Let's consider each of the amines of the BCAA group separately.
- Valine. Takes an active part in the regenerative processes of muscle tissue. During intense exercise, muscle tissue fibers receive microtrauma, which, in fact, is the goal of training. The body is forced to repair these damages, which, as a result, leads to an increase in the volume of muscles. By using additional valine, you accelerate tissue repair. It is also necessary to say about the ability of the amine to improve the nitrogen balance.
- Leucine. Helps to reduce blood sugar concentration, thereby accelerating the production of growth hormone. It is unnecessary to talk about the importance of growth hormone for athletes and the effect of this substance on weight gain. In addition, leucine is used by the body to repair damage to the skin, muscle tissue and bone structures.
- Isoleucine. This amine is used in the synthesis of hemoglobin, which increases endurance and accelerates the recovery of muscle tissue.
Thus, if you know how to take bcaa correctly, you can greatly speed up your progress. It should be noted that the greatest value for builders is leucine. Scientists have shown that the combined use of all three amines of the BCAA group mutually enhances their effect on the body. But this is possible only at a certain concentration of these substances - leucine should be twice as much as isoleucine and valine.
How should i take bcaa?
The body has different needs for all nutrients on the days of classes and on weekends. For this reason, BCAAs need to be taken differently during these periods.
Training days
During exercise, both anabolic and catabolic reactions are activated in the body. At the same time, catabolism gradually begins to prevail and this is bad for your muscles. Thus, for athletes to progress, it is necessary to find ways to stimulate anabolic processes, while simultaneously suppressing catabolic ones.
The most active anabolic reactions occur during rest, and it is during this period that muscle growth occurs. When you exercise, you need to re-fuel the body to suppress catabolism. Otherwise, the body will find reserves in itself, which will lead to the destruction of muscles. During training, the body begins to consume glycogen, which is in the liver, and then in the muscles. The higher the training experience of the builder, the greater the glycogen reserve in muscle tissues will be. However, it is not unlimited and at some point the glycogen pool will be empty. Continuing to work in the gym, you thereby activate the processes of tissue destruction, which the body uses to obtain energy. To avoid this, you should take BCAAs.
These amines can be used as a quick source of energy, and the body must use them without affecting the muscles. Take BCAAs before and after your session. Also, it will not be superfluous to take a small amount of the supplement during training.
On weekends
Let's continue to consider the question - how to take bcaa correctly? Some athletes and even experts believe that BCAA supplementation is not necessary in the absence of exercise. As an argument, the fact is used that in the absence of a load to obtain energy, the body will have enough protein compounds supplied with food and sports nutrition.
However, in practice, everything turns out to be completely different. Even in the absence of strong physical exertion, catabolic processes in the body proceed. They are especially strong immediately after awakening. Of course, when you eat breakfast, the body will receive proteins, but it will take some time to process them.
Indeed, at first, protein compounds in the digestive tract are split into amines, which only after that can be used for their intended purpose. The advantage of BCAA supplementation lies in the rapid absorption of the active ingredients. Taking half or a full serving of the supplement immediately upon awakening can quickly suppress catabolic reactions.
That's all I wanted to tell you about how to take bcaa correctly.
How to take BCAAs correctly, see below:
