BCAA amino acids - how to take them correctly for weight loss

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There is no need to prove that the weight loss benefits of BCAA actually exist. Women trying to lose extra pounds or lead a healthy lifestyle include these amino acids in their daily diet.

And if you're trying to achieve either in your 40s, now is not the time to give up. Because there are many fat burning benefits of BCAA essential amino acids that always surprise women over 40.

The problem is that many people don't pay much attention to this supplement. That's because we think they're designed to build muscle mass, like those huge bodybuilders at the gym!

But this is fundamentally not true. Girls and older women can take bcaa for weight loss to get a beautiful figure and a healthy body. If you want to lose weight without exercise, then you must understand that in this case you will be able to lose weight, but there is no guarantee that the figure will acquire the desired shape. It’s a completely different matter to fight excess weight through sports. This way you can remove excess fat and make your figure more graceful, and essential amino acids BCAA will help you achieve the best results.

Trying to rebuild muscle in your 40s can seem more difficult than when you were younger, no matter how much you argue with me about it.

So, at times like these, supplements like bcaa provide a much-needed boost to boost your metabolism!

Peculiarities

Let's look at this aspect in more detail. One of the types of modern sports nutrition is BCAA amino acids. The benefits and harms of such drugs are individual for each athlete. The following features of this type of power can be distinguished:

1. Amino acids of a special structure that are part of this complex improve the process of their conversion into energy. Since they are an essential substance that the body cannot produce on its own, this property of BCAAs makes them easier to absorb during severe physical activity.
2. Amino acids trigger protein synthesis. This protects the muscles from damage from overuse. An increase or decrease in muscle mass is associated with the presence of amino acids necessary for its construction. Thus, taking BCAA during exercise increases muscle growth.
3. BCAA complexes are necessary for athletes who focus on weight-bearing exercises in their training. The body requires means to maintain muscle mass.

To the above benefits of BCAA, you can also add the fact that an interesting effect is obtained by using this dietary supplement in combination with taurine.

L-carnitine

If the goal of your runs is to lose weight and you want to give your workout an extra boost, it is recommended to supplement with l-carnitine before your run. This supplement will force the body to specifically burn subcutaneous fat, converting it into energy, so necessary during intense sports activities.

If you like long distances, then l-carnitine for running can also be taken during training, both in its pure form and as part of specialized drinks.

Another pleasant bonus from taking carnitine for running can also be considered an increase in endurance and a general improvement in the body’s strength.

Compound

So what do you need to know about this? Before talking about the effect of the complex on the body, you should consider what substances are part of BCAA. The benefits and harms of these products primarily depend on their components. Here are the three main amino acids that are part of the complexes:

• leucine;
• valine;
• isoleucine.

This combination provides the following advantages:

1. Increasing the water content of muscle fibers - helps reduce the damage caused to muscles during training.
2. Amino acids make muscle fibers more sensitive to calcium. This component inhibits the production of byproducts that can lead to rapid fatigue, and also promotes more effective recovery of the body after training.

Among the three amino acids present in BCAA, leucine is the most effective. It helps maintain normal muscle fibers, ensures their growth, and is also responsible for the production of collagen. Isoleucine is necessary for the breakdown of cholesterol and the absorption of carbohydrates. Valine is necessary to replenish energy reserves. In addition, it takes part in the synthesis of glycogen.

Individually, each of the BCAA components has a positive effect on the human body, but the maximum effect can be achieved by taking all three components in a comprehensive manner.

What are BCAA amino acids?

The BCAA complex is a branched chain amino acid. They are not synthesized by the body; the body receives them through nutrition, which is why they are called essential.

These amino acids include a complex of leucine, isoleucine and valine. These three components are the main building blocks that promote muscle recovery and energy production.

As already mentioned, the body itself cannot synthesize them, so it needs to take them from the outside. For example, from lean protein, since it also consists of amino acids.

Now this raises another important question for those who want to lose weight and have a slim and toned body.

Beneficial features

The main question that worries those who are just starting to take BCAA is the benefits and harm for men. First, let's look at the positive characteristics of such complexes:

• Rapid recovery of the body during prolonged physical activity.
• Reducing muscle fatigue and maintaining them at the desired level of performance.
• Possibility of building muscle mass.

Harmful properties

This aspect is worth familiarizing yourself with first. Do BCAA amino acids have deficiencies? No harm to the body has been identified if the rules of administration in a medical setting are followed. However, there are a number of contraindications for which the use of BCAA complexes is not recommended. One of them is a milk protein allergy. This component is contained in high concentrations in sports nutrition, so it is better not to consume it.

The main purpose of sports supplements is to eliminate nutritional imbalances. For non-professional athletes, their use is not mandatory.

Efficiency

So what do you need to know about this? How to check if BCAA amino acids are working? The benefits of these complexes have been proven by numerous clinical studies. In one of the most famous experiments, subjects were divided into three groups. The first included athletes who limited their protein intake. The second group included athletes for whom protein foods were a priority in the diet. The third category included athletes who severely limited themselves in food, but consumed a BCAA complex. After a certain period of time, it was found that participants in the third group experienced the least weight loss. So the benefits of BCAA are not unfounded and are confirmed by clinical studies.

Popular Supplements

When choosing a suitable BCAA complex, you should definitely take into account the recommendations of experienced athletes and experts. Below is a ranking of sports nutrition in order of its effectiveness:

1. Sci Vation Xtend: one serving (14 g) of powder contains 3.5 g of the amino acids leucine, glutamine, citrulline, pyrodoxine.
2. SAN Intra Fuel: Great as a pre-workout supplement as it improves endurance. One of the most concentrated formulations. For 11 g of product there are 7 g of BCAA.
3. BPI Sports Best: a distinctive feature of this complex is the optimal combination of product taste characteristics and cost. The weight of one serving is 10 g.
4. Muscle Pharm: Amino acid dosage is 5g per serving. The complex is available in capsule form.

Sports nutrition for runners: marathon runners and sprinters - special assembly from Fit Magazine

To make it much easier for you to decide on a set of sports nutrition that will help improve your results, we decided to give you a few examples of supplements. It is enough to select one supplement from each name of sports nutrition.

Proteins

Blackstone Labs Isolation

Super-tasty and quickly digestible protein! It is the purest whey protein isolate, contains a minimum of calories, fats and carbohydrates, but as much as 24 g of protein per serving, 5.5 of which are essential amino acids BCAA! Ideal for restoring strength and maintaining muscles after running. It can also be used for snacking as it comes in 5 unique flavors!

BCAA

Vitamins

Protection of joints and ligaments

Infinite Labs Joint Support

Strengthens joints thanks to the active effects of glucosamine sulfate. This is the most effective form of a popular drug for lubricating and preserving joints. Its beneficial effects are complemented by the action of methylsulfonylmethane (MSM), which inhibits inflammatory processes, eliminates pain and makes cell membranes more permeable to nutrients. Healthy dietary supplements of plant origin include ginger, boswellia, white willow bark, cayenne pepper and turmeric.

Pre-workout supplements

Blackstone Labs Dust Extreme

This pre-workout will not only give you more energy, concentration and attitude, but will also increase endurance and strength! Why is it great for runners? Because it contains Beta Alanine, which reduces the activity of lactic acid in muscles, pain, and also delays the feeling of fatigue, allowing you to work longer and more intensely. It also contains Tyrosine and DMAE, which improve brain-muscle communication, allowing you to perform exercises more technically and stay focused.

Thus, we get several sports supplements at once, which will be useful both during preparation for competitions and during short or long distance races. Depending on your goals and your level, you can independently select for yourself from this list exactly the sports nutrition that you need. We found out which sports nutrition is best for marathon runners and which is best for sprinters. The choice, again, is yours.

Admission rules

Let's look at this aspect in more detail. How to take BCAA correctly? The harm to the body will be minimal if you use the complexes according to a special scheme. The fact is that muscle mass gain when taking BCAA occurs in the following cases:

• Long-term endurance exercises.
• Sports on an empty stomach.
• There is no time period for eating before and after training.
• Following a vegetarian diet: for this category of athletes, taking BCAA is necessary because it contains leucine, which stimulates protein production.

Mass gain complexes should be used regardless of the time of training. You can take amino acids during exercise. In this case, the complex should be diluted with water. This way, amino acids can gradually enter the body and feed it with energy. To close the protein-carbohydrate window, it is recommended to use the complex immediately after waking up in the morning. 5 g is enough for one dose. It is not advisable to take an increased volume, since the intestines can absorb no more than 5 g of the substance at one time.

How does protein help?

Sprinters need protein more; marathon runners don’t need to focus on this. It is important for sprinters to maintain muscle mass in their legs, because the main emphasis in the exercises is on strength training. It is recommended to take this sports nutrition during the so-called peak of exercise. However, it can be consumed more often, especially if there is a lack of protein in the daily diet.

The best form is, of course, protein isolate. Firstly, it is absorbed faster. Secondly, it contains much less impurities (carbohydrates, fats, etc.).

Take protein several times a day: for example, in the morning, after training and before bed.

How to take BCAA for weight loss?

The fair sex is often interested in how BCAA can be used for weight loss. In this case, the benefits of taking the complex correctly are guaranteed. The first step is to check whether the diet is structured correctly. It should provide a calorie deficit. To lose weight, the number of calories burned must exceed the number consumed. It is also important to include maximum weight loads in your training. The number of repetitions must be at least 10 times. This approach will allow you to achieve better results than regularly repeated exercises. It is also important to consume the right amount of protein. Its content in one meal should not exceed 35 g.

Half an hour before training, the complex is taken in a volume of no more than 8 g. On days when there is no training, the use of sports nutrition can be reduced to 5 g.

Overdose

So what do you need to know about this? What happens if you take BCAA in excess? The harm in this case can be quite significant. Side effects in case of drug overdose include:

1. Kidney disorders. This organ is responsible for removing waste products from the body, including processed proteins. In case of chronic diseases of the body's excretory system or exceeding the dose of BCAA by more than 50 grams per day, kidney function may be impaired.
2. Sleep problems. Glutamine has a stimulating effect on the nervous system. When consuming increased concentrations of BCAA complexes, the effect can be quite impressive. This is why experts do not recommend experimenting with dosages. Please note that such harm from taking BCAA is usually observed only if the dosage is significantly exceeded - 5 times or more.

If you follow the basic standards and recommendations of specialists, there are no negative consequences from taking amino acid complexes. The benefits of BCAA for men include increasing and maintaining muscle mass. Taking important components helps to increase results while maintaining the same physical load on the body.

BCAA gives you energy

Unlike other amino acids, BCAA can be used in muscle tissue as an energy source, allowing you to exercise longer without feeling fatigued. That’s why before training I advise you to “pep your BCAs.”

The principle of action is as follows: BCAA reduces the amount of tryptophan in the blood, which is responsible for the production of a substance that is an intermediate in the production of serotonin. But it is serotonin that signals the brain about fatigue. It turns out that the more BCAAs in the blood, the less the effect of tryptophan and the weaker the signal to the brain that we are tired. As a result, during training we will be able to do more approaches with the same weights.

Taking BCAAs before cardio training - jogging, cycling - can significantly reduce protein breakdown, and in some cases stop it completely, since these amino acids are a strong anti-catabolic. That’s why, when I was fasting and on my famous “14 kg in 14 days” diet, I drank at least 15 grams of BCAA per day, and if I didn’t feel well, then more than 15 grams.

Side effects

It is worth familiarizing yourself with this issue first. Now you roughly know what the BCAA complex is. The benefits and harms of this sports supplement for men depend on the dosage regimen. It is important to understand that excessive use of complexes in no way affects the improvement of results. Judging by the reviews of experienced athletes, in order to avoid side effects, it is important to observe the measure. Let's take a closer look at the consequences of consuming BCAA in high dosages.

Bodybuilders are well aware that amino acids are involved in most metabolic reactions. As a result, under certain conditions, BCAAs can cause harm to the body. In particular, unpleasant diseases such as cancer and diabetes can develop. The main reason why BCAAs are harmful is that they are a powerful stimulator of the mTOR enzyme. This substance is responsible for sensitivity to nutrients and the release of certain hormones that regulate cell division and survival. As a result, when the activity of this enzyme increases, cells begin to grow and divide. And this applies not only to muscle tissue. Elevated levels of mTOR can lead to cancer development. Therefore, it is extremely important not to overdo it with the dosage of sports nutrition.

BCAAs also have an effect on blood sugar levels. Increased concentrations of BCAA are associated with increased insulin resistance and may subsequently lead to the development of diabetes. For this reason, doctors do not recommend taking BCAA in the form of sports supplements, and also advise avoiding large amounts of protein in the diet.

Isotonics

During active cardio exercise, a person sweats, which can lead to dehydration. However, ordinary drinking water does not completely solve the problem - essential salts and minerals are removed from the body through sweat. If you drink only water during or after active running, your internal electrolyte balance may be disrupted.

This loss greatly affects the speed and conduction of nerve impulses in cells, which in turn affects endurance and aerobic power. This can cause increased heart rate, apathy, muscle weakness and even nausea with dizziness.

To avoid this, during training you should quench your thirst with special isotonics - a solution of glucose, vitamins and minerals. A balanced composition allows you to maintain the water-salt balance of the body and avoid the unpleasant consequences of dehydration.