A person involved in sports – especially professionally – is interested in building muscle mass. Thanks to this process, the contours of the body become clearer, more beautiful, and, accordingly, the appearance is much more attractive. To stimulate an increase in muscle volume, it is necessary not only to adhere to a high-quality, complete, balanced diet. Equally important is the additional intake of special sports supplements. This article will focus on the BCAA.

What are BCAAs
The abbreviation BCAA stands for “branched-chain amino acids”. Translated, this phrase means “branched-chain amino acids.” This term directly indicates the features of the structure of the components of the complex we are considering. The side aliphatic chain of its constituent amino acids is indeed branched. BCAAs are a combination of three protein components, namely leucine, isoleucine and valine. All three amino acids belong to the group of essential amino acids, that is, they cannot be produced in the body on their own and must enter the internal environment of the human body exclusively with food. Proteins known today are composed of leucine, valine and isoleucine by about 20-25%.

Benefits of BCAA
It is no accident that the complex of amino acids with a branched side chain was formed from the protein components mentioned above. Together, leucine, valine, and isoleucine work in concert to support normal metabolic rates and body weight, primarily through muscle mass. BCAAs are necessary for building muscles, for repairing muscle fibers in case they get injured as a result of intense sports training. They give the musculature for the most part and the whole body in general the energy needed for physical activity. Under the influence of BCAAs, the release of the hormone insulin into the blood increases, and therefore the consumption of glucose is under strict control. Branched chain amino acids increase muscle tone and provide a person with excellent well-being.

Separately, the protein components also perform certain functions that are valuable to the body. Thus, leucine stimulates protein synthesis directly in the liver and muscles, which determines its importance for muscle growth. tissue and its formation. Valine is a wonderful source of energy for muscles. In addition, this amino acid helps to maintain a consistently high level of the “happiness hormone” serotonin, and it also provides replenishment of the body’s supply of vitality. As for isoleucine, the function of this protein component is not much different from that of valine: this component of the BCAA complex is an energy source. In addition to everything else, isoleucine takes an active part in a variety of biochemical reactions occurring at the cellular level.

What are BCAAs for?
Now that you know the main beneficial properties of branched chain amino acids, you need to understand such a question as the practical application of the protein complex. BCAA is used for the following purposes:

To increase muscle mass. As mentioned above, for this purpose, a complex of three amino acids is consumed by athletes. The intake of BCAAs in this case replenishes the energy reserves that the athlete wastes at the time of training – both cardio and strength. In addition, without additional intake of leucine, isoleucine and valine, it is almost impossible to build muscle – at least, to do it efficiently and in a short time.
To release sugar. Branched-chain amino acids are able, as you already know, to regulate the level of glucose in the blood. This also speaks of the property of BCAAs to control the strength of appetite and metabolic rate. Only all of the above takes place not due to the amino acids themselves, but thanks to hormones that are produced by the body not without the help of protein components – insulin and leptin. When BCAAs are converted into glucose, they become an additional source of energy for the athlete.
To activate the immune system. A complex of amino acids with a branched side chain increases the endurance of the body, reduces the detrimental effect on the body of stress, which is, among other things, every sports training. By the way, the more intense physical activity and nervous tension experienced by a person, the more BCAA our body needs. The combination of leucine, isoleucine and valine is also appropriate for taking in the off-season, when the body suffers from a lack of vitamins, minerals. As a means to improve the functioning of the immune system, it is advisable to use BCAA for every person, and not just for an athlete.
For the synthesis of the amino acid glutamine. The latter performs a number of important functions: fast and high-quality muscle recovery after high-intensity training, healing of microtraumas, erosions and ulcers, including the mucous membrane of internal organs; participates in metabolic reactions, etc. So, the regular intake of the BCAA amino acid complex gives the body an impetus to the independent full-fledged production of the voiced protein component.

To get rid of excess weight. Yes, yes, if you dream of becoming slim, BCAA amino acids will serve you well. After taking the complex formed by leucine, isoleucine and valine, the human blood is saturated with them to failure, and the muscles do not undergo catabolic reactions, that is, destruction. But the latter is guaranteed to occur if you follow a strict diet that excludes the use of carbohydrates and fats, as well as when performing strength training. Thus, with BCAAs, you can lose weight without the danger of losing calories due to muscle mass.
Use of BCAAs in sports

In order for the BCAA to give positive results in relation to athletic performance, it must be properly administered. Experts recommend that athletes consume BCAAs before and immediately after physical exertion, and during training, give preference to other sources of protein – for example, protein shakes. True, some trainers come to the conclusion that there will be no harm from taking leucine, isoleucine and valine at the time of strength training, but the benefits are provided.

On days free from sports training, BCAAs can be omitted. However, this is not the only opinion on this matter: some nutritionists argue about the importance of taking a supplement during rest periods in the morning after breakfast. It turns out that on the days of training, BCAAs need to be sent to the stomach up to 3-4 times a day, and on time periods free from physical exertion, a single dose of the protein complex is enough.

If we talk about the dose of supplements, then for an adult it ranges from five to seven grams per training day.

Take BCAAs for your health!