Friends, hello everyone! We, the Valitov brothers, are again glad to meet you online on our blog. Today we will continue to introduce you to sports nutrition.
After all, it is extremely necessary for athletes as highly concentrated additives to their special diet.
One of them is the amino acid sports supplement bcaa, the side effects of which are observed by some athletes, painting them in rather dark colors.
However, we will try to dispel the groundlessness of many myths, highlighting the grains of truth.
Typically, many bodybuilders consider bcaa to be the main supplier of energy to the muscles at the cellular level, providing them with a reserve of strength during training.
In addition, with this supplement they quickly build muscle, reducing the time by ten times to increase working weight for future results.
In this article we will look at what bcaa actually is, what its mechanism of action is on the human body, and how to use this supplement correctly.
Then you will learn what and why side effects may occur from its use in men or women. To whom it is contraindicated, and what myths connect the other side of the “coin” of this issue.
Stay tuned and read on!
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.
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.
How do BCAAs affect the gastrointestinal tract?
People with stomach diseases often complain that BCAA's make them feel worse. And they don’t lie. Once in the body, amino acids activate digestive processes.
But they are absorbed very quickly. Absorption into the blood occurs in just a few minutes. But the stomach does not always have time to realize in time that there is no need to plow anymore.
While idling, it begins to digest itself. Hence gastritis, ulcers and other “delights”. Is it possible, knowing this, to say that BCAAs are crap? No!
This information needs to be known and used in practice. To prevent your stomach from eating itself, just remember to eat normally first. Then you won’t be afraid of any problems with the gastrointestinal tract.
Classic BCAA 2:1:1 from the Tree Of Life brand in powder with different flavors
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.
Conditions of use
Many people, before starting to take amino acids, try to find information about whether there are contraindications for their use. As with any other sports supplement, there are a number of conditions that must be met to maximize the benefits of its use.
Despite the fact that this product is a split protein, those who have problems with the gastrointestinal tract should be careful when consuming it. Especially for those who have an enzyme or acid-base balance that is not normal. In these cases, it is necessary to consult a doctor regarding the amount of supplements taken.
BCAA is a protein product
When taking BCAA, side effects such as stomach discomfort or even diarrhea are possible. But this is usually associated with the use of a low-quality or expired product. Therefore, before purchasing a drug, you need to make sure of its quality and expiration date.
Allergy to taking BCAA is very rare, but in order to be safe from it, it is necessary to start taking it with small doses in order to determine whether an allergy appears. Basically, an allergy to taking amino acids occurs in people prone to allergies to products containing lactose.
In this case, you should pay attention to BCAA made from plant products. Another issue to pay attention to is the interaction of BCAA with other drugs, especially drugs. Although in most cases, amino acids react neutrally to their simultaneous use with medications, you should pay attention to the fact that the substances included in their composition have a slight calming effect
Therefore, you should be careful when using them together with sedatives (especially those taken for allergies), since their effect (including side effects) can be increased.
Another important condition on which the success and effectiveness of taking BCAA will depend is limiting or completely eliminating the use of products containing alcohol. Of course, it is often quite difficult to completely change this bad habit. But since the use of amino acids usually occurs in conjunction with intense physical activity, avoiding drinks containing alcohol becomes simply necessary. Because alcoholic substances containing it significantly affect the processes of the entire body, including the work of breaking down and assimilating amino acids. And this can neutralize the positive effect of taking these supplements due to the fact that alcohol disrupts the production of enzymes.
Therefore, to achieve the effectiveness of taking BCAA, it is necessary to exclude alcohol, since it is it that destroys the branched side chains of amino acids, and also interferes with the normal process of protein synthesis and the construction of muscle fibers. In addition to all this, it is alcohol that often disrupts the acid-base balance, which is necessary for normal protein absorption.
Alcohol must be avoided
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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.
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.
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.
Advantages
If the correct dosage is observed, the complex of essential amino acids cannot cause harm. Moreover, it performs a number of important functions:
- firstly, the body receives high-quality nutrition for the formation of new muscle fibers and overall health promotion;
- secondly, bcaa amino acids trigger anabolic processes;
- thirdly, the advantage of amino acids is that they stop catabolism even after active training sessions. The body receives everything it needs to stop the breakdown of its own fibers due to protein deficiency;
- fourthly, sports training, proper nutrition and bcaa amino acids allow you to burn subcutaneous fat much faster and achieve your desired results;
- fifthly, sports nutrition is absorbed within 15-20 minutes after consumption, which allows us to talk about the maximum effectiveness of the training process;
- sixthly, when taken correctly and without any special contraindications, amino acids do not cause harm. Moreover, the body of any person (and especially an athlete) urgently needs them.
