Edited by an expert:
Nadezhda Primochkina, nutritionist - 06.16.2020
BCAA dietary supplements are very popular among people actively involved in sports. They are artificially isolated essential amino acids (leucine, valine and isoleucine) necessary for the growth and nutrition of muscle tissue.
Essential amino acids enter the human body exclusively with food. They are found in meat, chicken, sea fish, legumes, cereals, soy and eggs. For an ordinary person, the amount of amino acids secreted by the body from food is quite enough. But athletes experiencing increased physical activity often need additional sources of BCAA in the form of drugs.
Are BCAA amino acids harmful to health?
Sports nutrition preparations in the form of amino acid powders are actively recommended for use by athletes.
They claim that they are quickly absorbed and can be taken even during the training process. But alarming reviews about these supplements are regularly found online. How do you know if bcaa is dangerous for the body? Harm of BCAA amino acids to the body
BCAA consists of three main components: leucine, isoleucine and valine. Each of them is a so-called essential amino acid, the reserves of which in the body can only be replenished from protein foods of animal origin. Drugs can be made by processing natural raw materials (eggs, milk), or synthesized chemically. The market provides a choice of both options. Taking them does not cause obvious and sudden harm to a healthy body. But there are conditions (related to the athlete’s health characteristics) under which it would be wiser to refuse this supplement, or use it under the strict supervision of a doctor.
The effect of bcaa on the body as a whole
bcaa affects the body as a source of valuable nutrients, because every muscle organ needs amino acids as a basic component of protein molecules. But in general, these dietary supplements can be used for specific achievements, for example:
Lack of protein foods of animal origin in the diet
Intense workout aimed at gaining mass
Reducing body fat without losing muscle mass
Athletes describe the following subjective experience of the influence of BCAA on their body:
Increases endurance during anaerobic training.
The usual weights are easy, and the training process is less tiring.
Muscle mass is noticeably strengthened, but the lightning-fast effect of steroids is impossible.
The complex of these substances has an anti-catabolic effect, preventing the destruction of protein after exhausting exercise.
How do BCAAs affect the gastrointestinal tract?
Some reviews of BCAA's focus on stomach problems associated with their use. The effect of capsules and powder on the gastrointestinal tract is undeniable, because each dose triggers digestive processes, accompanied by the release of juices from the stomach, gall bladder and pancreas. Amino acids, unlike proteins, are absorbed into the blood within a few minutes, and digestion continues to work “idle”. This leads to the digestion of literally one’s own mucous membranes, which is fraught with gastritis, erosions, and ulcers.
For this reason, it is very important to take btsaa with some “real” dish: salad, chicken fillet. The most common training option - liquid amino acids - also protects the stomach from failures.
Effect of bcaa on the liver
BCAA amino acids are perceived by the liver as a natural and necessary component of the blood. Therefore, fears that a high-quality supplement from a trusted sports nutrition supplier can harm the liver are unfounded.
The data obtained by scientists prove that the liver does not decompose bcaa, and their effect is manifested at the muscle level - they nourish the fibers, replenishing energy even at the end of a four-hour strength training.
Side effects from taking bcaa
Considering that an active person needs an increased intake of essential amino acids, a side effect occurs only as an exception to the rule or a consequence of errors:
Long-term and repeated use on an empty stomach can lead to gastroduodenitis and gastritis.
Allergic intolerance to one or more components of dietary supplements is isolated and strictly individual in nature. It can manifest itself in completely different ways, like any allergy.
Main functions of BCAAs
- Since BCAA is a broken down protein, presented in the form of three essential acids, which are the basis for building muscles, its main function is to obtain material for building muscle mass. The effect of BCAAs on the body is manifested mainly in this.
- Also, these three amino acids provoke other important substances that are very important for the body. For example, insulin is produced, which delivers energy to muscle cells.
- BCAAs can help prevent muscle loss. This property is very important for athletes following a low-calorie diet, since during this period their body receives very few calories, and BCAAs will compensate for this and block muscle loss.
Are there any benefits to taking BCAA?
The benefits of amino acids are manifested in the normal course of metabolism in the most difficult part of training - anaerobic. Accompanying them with every meal, a person recovers better between workouts.
There is also an additional positive effect of BCAA amino acids, which manifests itself in the functioning of the hormonal system:
They stimulate the natural production of growth hormone.
One of the components of bcaa is processed into a beneficial substance that suppresses cortisol, known as the “stress hormone” and a destroyer of muscle cells.
This added benefit will convince any athlete to supplement their diet with amino acids.
Effect of BCAA on the body
Isoleucine is the “foundation” for building proteins and helps maintain the athlete’s muscle mass, recovery after training, and the growth of athletic performance.
The main function of leucine is to stimulate muscle growth. The benefits of leucine include slowing down the process of fat accumulation in the body. In general, the functions of isoleucine and leucine are similar, but leucine is most effective.
Valine, like the other 2 amino acids, supports muscle mass by preventing its breakdown, as well as supplying the body with glucose, which charges the body with additional energy and strength.
Each of the amino acids carries a number of beneficial properties for humans, which, although similar, manifest themselves in different ways.
Harm of BCAA. Scientific facts, myths, speculations
The first question that every reader should ask is whether BCAA is harmful to the body by science?
To answer this question, it is enough to understand what these same amino acids are, what they contain and what they are needed for.
BCAAs are branched chain amino acids. They are found in regular meat, fish, dairy products, and egg whites. That is, they are natural components of proteins of natural origin. It is from these very natural proteins that they are obtained.
Therefore, when newspapers write that BCAA can cause problems in men, it is the same as writing “meat = impotence” or “fish is killing your children.” In fact, some articles turned out to be reworkings of materials on soy protein research.
Leucine, valine and isoleucine are among the essential amino acids that we need to get regularly from our diet. This is true for both guys and girls of any age.
Are you asking about articles about real people who have been harmed by supplement use? Such cases actually occurred. But we were talking about counterfeit goods, in other words, fakes. They contained harmful substances that had nothing to do with sports nutrition.
The most popular of the components is leucine. It is not synthesized by our body. Contains:
- In fish (especially a lot of it in oceanic rocks);
- Milk. Not only cow, but also goat, camel;
- In eggs;
- In black and red caviar;
- Soy;
- Some cereals, nuts, etc.
The harm of BCAA to the human is nothing more than a myth. It is constantly replicated by “yellow” publications both online and in print media. However, for any substance, incl. useful, there are norms for the body. Below the norm and above the norm is always harmful, and sometimes even dangerous.
Where is the best place to buy amino acids?
You must understand that today some athletes actively use amino acids in order to improve their body. Experts note that if you do it correctly, there will be no harm from these substances. We would also like to point out that these substances should not be used by beginners.
At the initial stage, the athlete’s body is able to recover on its own and therefore it is not necessary to take amino acids. If you want high-quality amino acids, then you should purchase them in special stores, which are located in every city. At their core, amino acids are not so-called potent substances.
Where is the best place to buy amino acids?
We want you to understand that there are plenty of amino acids available today, but you should consult your doctor. It is very important. If, after starting to take a particular substance, you notice obvious discomfort or a deterioration in your health, then you must either stop taking the drug or change the dosage.
Harm and benefits of BCAA, side effects and contraindications
BCAA is a dietary supplement containing amino acids. These compounds are not produced naturally; they enter the body only with protein foods.
Recently, experts are increasingly talking about the low effectiveness of individual amino acid intake. They support their point of view by the fact that eating a piece of high-quality steak is much cheaper and healthier, and there is even more protein. The only difference is that in this case the amino acids will enter the body a few minutes later than when taking BCAA. Let's find out if this is really true, what are the benefits, advantages and possible harm of BCAA.
How does protein affect the kidneys? Stones and kidney failure - video
- You must know a certain set of tests and only after your doctor’s approval can you take amino acids. Why do this and is it possible to bypass this process. We will tell you exactly what you shouldn't do. Only a doctor with medical knowledge can correctly determine which amino acids you need and whether you need them.
If the substances are not selected correctly, then in the near future you will notice that the body begins to react to this. First of all, it manifests itself in several phases. At first it may be an ulcer, and then more serious health problems. You should also take into account that the dosage must also be selected correctly. If you want to improve your health, then amino acids must be taken in a certain course, otherwise it can lead to metabolic disorders.
Amino acids harm and side effects for the body
We also want to note that the benefits and harms of amino acids are a fairly common topic of discussion. Most experts are inclined to believe that if you take these substances correctly and follow a special regimen, then your body will only benefit from this process, but if you prescribe amino acids for yourself, this can lead to quite adverse consequences.
BCAA - composition and properties
BCAA contains three branched chain amino acids. These are vital compounds that can only enter it from the outside, since they are not naturally synthesized.
Leucine
This essential amino acid was discovered by accident; it was found in moldy cheese. It was first described by scientists Laurent and Gerard. In medicine, it is used in the treatment of liver diseases and anemia. Among the beneficial properties noted:
- protein synthesis in muscles and liver;
- normalization of serotonin levels, due to which the athlete gets less tired;
- reducing blood glucose levels and stimulating the secretion of somatotropin growth hormone.
In addition, the breakdown of leucine produces b-hydroxy-b-methylglutaric acid, which is similar in structure to cholesterol and anabolic hormones. Therefore, it facilitates the formation of androgens.
The daily requirement for this amino acid in adults is 31 mg per 1 kg of weight.
Isoleucine
An essential amino acid that is involved in energy metabolism. An ordinary person needs 1.5-2 g of isoleucine per day, but for athletes the needs are much higher. There is a lot of this amino acid in meat and nuts. This is why BCAA can be replaced with these products. The only problem is that you can’t eat a lot of nuts, as they are quite high in calories. And meat in large quantities is difficult to digest. Like leucine, this amino acid stimulates the secretion of hormones and strengthens the immune system.
Its reception must be carried out according to all the rules. Otherwise, you can provoke the following undesirable consequences:
- decrease in muscle mass;
- decreased blood glucose concentration;
- increased drowsiness and lethargy.
Valin
In the BCAA supplement, valine plays an important role - this compound is indispensable for muscle growth and synthesis. Thanks to experiments on mice, it was proven that additional intake of this amino acid increases the body's resistance to stress (protects against temperature changes and pain). Like leucine, valine acts as a source of additional energy for muscles and maintains a high concentration of serotonin, which makes the athlete less tired after training.
Valine, like other amino acids in the supplement, is found in cereals, meat, and nuts.
Important! Taking BCAA supplements and L-carnitine cannot be combined. Amino acids can slow down the absorption of the latter.
What are BCAs?
BCAs are long-chain amino acids. They include only three essential amino acids for humans: isoleucine, leucine, and valine, which are allocated to a specialized class due to the unique structure.
In the human body, the share of these amino acids is forty-two percent of the total number of essential amino acids, which emphasizes their importance for stable life and activity.
Important! According to research, it has been proven that amino acids with a special branched chain ensure the preservation of muscle mass and strength during active exercise, as well as during periods of stress, and they also increase the degree of endurance.
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Misconceptions about negative impact
There are many myths surrounding BCAA. The most common of them:
- “BCAA is a dangerous chemical” is not true. Organic compounds that form protein are found only in natural products. In BCAA they are in concentrated form. But this does not make sports nutrition chemical.
- “BCAA causes irreparable harm to the gastrointestinal tract, provokes gastric ulcers” - as clinical studies prove, even if you exceed the daily dosage, intoxication will not occur. The supplement can only harm the kidneys if taken for a long time in excess of the daily norm by 10-15 times.
- “Dietary supplement causes sexual dysfunction” is a statement not supported by any clinical studies. Most likely, this myth arose due to bitter experiences with hormone-based sports supplements. It is hormonal supplements that cause problems with potency.
Real Side Effects
Adverse reactions occur due to improper use of the sports supplement. BCAA can cause belching, heartburn, and problems with bowel movements. This occurs when the drug is taken on an empty stomach.
Amino acids activate the digestive system, gastric juice begins to be produced in larger quantities (in other words, the gastrointestinal tract functions in full mode). Because of this, undesirable consequences arise.
Conventionally, side effects include sprains and tears of muscles, wear and damage to joints. BCAA increases endurance and helps muscle growth. Because of this, people involved in bodybuilding and other sports significantly exceed permissible physical activity. And this, in turn, is fraught with injuries. For a supplement to be beneficial, you need to take it wisely.
Is it beneficial to take BCAA during exercise instead of regular water?
Will taking extra amino acids during exercise really help improve results? It depends on your goals.
I'm often asked if you really need to take extra BCAA. Despite their delicious taste, the answer ultimately comes down to two things: the type of exercise you do and your fitness and bodybuilding goals.
Branched-chain amino acids (BCAAs) are made up of three essential amino acids: leucine, isoleucine and valine. They are considered "essential" because our bodies cannot produce them on their own, so they must be consumed through food. You can, of course, consume foods that are rich in amino acids - chicken, beef and eggs - but supplementation has its benefits because pure BCAAs bypass the liver and intestines and go straight into your bloodstream.
BCAAs are especially important for people who want to build muscle or maintain muscle mass. BCAAs, especially leucine, help regulate protein metabolism by promoting muscle protein synthesis and inhibiting protein breakdown.
But is this reason enough to take a pre-workout serving? The answer is a little more complicated.
BCAA: a scientific approach
Research has shown that consuming BCAAs before exercise can help increase the rate of protein synthesis, inhibit muscle protein breakdown, and reduce muscle damage and symptoms of soreness. Sounds pretty impressive, right?
But these results do not necessarily prove that BCAAs increase strength or muscle mass. If your training goal is to increase power and strength, and you already meet your daily protein needs through high-protein foods and protein shakes, then supplemental BCAAs likely won't help you.
However, don't throw away your shaker just yet! BCAAs may not stimulate muscle hypertrophy on their own, but taking 6-10 grams pre-workout can help increase your weights enough to stimulate muscle growth and get you back to the gym sooner, as it will also speed up your recovery.
In addition, BCAAs are used as an immediate source of energy during exercise. Decreased circulating levels of BCAA lead to increased concentrations of serotonin in the brain, which researchers believe contributes in part to the reduction of fatigue during exercise. This is especially true for endurance exercise.
Adding a spoonful or two of BCAAs to your pre-workout drink can also be beneficial if you're following a low-carb diet or exercising in a fasted state, because they can reduce fatigue and increase fat burning during exercise when your muscles are glycogen-starved .
Positive effect
The positive effects of BCAA are well studied and proven by research. When the body lacks amino acids, muscle growth stops. For a person leading a measured lifestyle, there are enough substances. But for athletes, especially representatives of strength sports, they are not enough.
With intense physical activity, the concentration of free essential amino acids in the body decreases (especially leucine). To make up for the deficiency, metabolic processes are activated that destroy muscle proteins. This does not happen when taking sports nutrition.
BCAA supplement is a source of energy. The chemical reaction of leucine produces more ATP than the same volume of glucose. BCAA cover the excessive consumption of glutamine during sports activities. This element plays an important role in gaining muscle mass, controls protein synthesis, and increases the concentration of growth hormone.
BCAA not only helps build muscle, but also promotes weight loss. The supplement normalizes leptin synthesis. This is an element that regulates appetite, consumption and accumulation of fat.
Leucine saturates the body with nutrients, which dulls the feeling of hunger. Regular exercise burns calories and fat - a person loses weight.
Reviews
If you play sports at a professional level, then BCAAs are a must for you. Heavy, regular exercise puts a lot of pressure on the muscles, and proper nutrition is very important for proper muscle growth, but this cannot be done. It is difficult to create a diet in which the athlete would receive a sufficient amount of useful elements without the intervention of food additives. And here it is very important to take into account the effect of BCAAs on the body. Reviews show only positive opinions about this supplement, since it not only affects the muscles, but also the general condition of a person improves. Thanks to it, a bodybuilder can withstand heavy loads and increase the time spent in the gym. While monitoring proteins, fats and carbohydrates, we must not forget about amino acids, since they are no less important and should not be neglected.
If you are just an amateur and go to the gym for yourself, then you can completely safely avoid taking it, and you will not worry about the influence of BCAAs. In this case, there is not such a big load on the body, so it can cope on its own, but all, of course, with a properly balanced diet.
Contraindications
Despite the fact that BCAA contains amino acids necessary for the body, not everyone can take the supplement.
The supplement is contraindicated in the following cases:
- pathology of the pancreas;
- diabetes;
- disturbances in the gastrointestinal tract: gastritis, ulcers, increased acidity;
- severe diseases of the gallbladder, heart, kidneys and liver.
If a person is in good health and has no contraindications listed above, BCAA will not harm the body if the instructions for use are strictly followed.
It is not recommended to take the supplement without consulting a specialist: individual intolerance to the components is possible.
In case of allergic reactions, stop taking immediately.
Should you take amino acids?
So, what you should know about these substances, and how to avoid harm when consuming amino acids, you will learn right now. First you need to choose the right amino acids. You must understand that some amino acids promote fat burning, but these are substances that have side effects.
Should you take amino acids?
have different harms and side effects It should be understood that many amino acids are harmful to the human body, especially if the dosage is determined incorrectly. There are several negative effects that amino acids have. Therefore, you can make steroids at home , there is no difficulty.
