BCAA
“Branched–Chain–Amino–Acid” short BCAA are a big name in the fitness world.
Everyone knows them, everyone takes them, but what can these 3 wonder amino acids actually do?
BCAA stands for three branched-chain amino acids
- Valine, leucine and isoleucine.
These three amino acids are essential amino acids and cannot be produced by the body itself. We therefore depend on them. BCAAs can be obtained through food or supplements.
Which amino acids are behind BCAAs?
- Valin:
Valine plays a crucial role in energy production and muscle building through protein biosynthesis. Valine also has mood-enhancing and stress-reducing properties.
- Leucine:
Leucine regulates blood sugar levels and is important for maintaining and building muscle tissue. At the same time, it promotes healing processes and has a protective function for the liver.
- Isoleucine:
Isoleucine has a positive effect on the immune system and, like the other two amino acids, helps to build, function and maintain muscles.
The International Society for Sports Nutrition recommends an intake in the following proportion
2:1:1 (leucine: isoleucine: valine)
to ensure optimal amino acid metabolism.
To ensure BCAAs can have their full effect, it is recommended to take them around the time of training.
- approximately 20 minutes before / for endurance athletes also during training / directly after training -
Most industrially manufactured BCAA products work with this optimal ratio and are offered as a drink powder, liquid concentrate, ready-to-drink beverage or capsule.
Natural sources of BCAAs include dairy products, fish and meat, but also nuts and legumes.
Unlike other amino acids, BCAA They are not broken down and converted in the liver, but are absorbed directly into the intestinal mucosa in the intestine and can therefore take effect more quickly.
Primarily, they support BCAA the Protein biosynthesis in the body and are primarily used in strength and endurance sports.
But diets and illnesses can also cause problems. BCAA They can be true helpers. They prevent protein breakdown in the muscles and serve as an energy source.
Effects of BCAAs on the human body
- BCAA and muscle building
- Optimal supply of amino acids to the muscles, or... BCAA helps To prevent muscle injuries and to delay exhaustion .
BCAA They therefore help indirectly with muscle building, as they ensure that we can train longer and more intensely.
- Muscle regeneration is promoted by the administration of BCAA It supports us and ensures that we can return to training fit and recovered more quickly.
- Supplementation with the following is particularly helpful: BCAA in times of weight loss diet or during a Competition preparation of athletes. During this time, the body receives little food and therefore the proportion of amino acids is also limited.
Taking BCAA This can reduce degradation and the associated decline in performance during this period.
Normally, we get enough from our daily food BCAAs are essential for optimally supplying our bodies. However, there are situations and times when supplementation is beneficial.
Therefore, taking BCAAs is always beneficial when...
- …a very high training volume is present
- ...one is on a diet
- …during competition preparations
- …after operations / illnesses
- …the food consumed is very low in protein
- …one eats a vegetarian or vegan diet
You can of course find the highest quality BCAA products in our online shop or in our store.
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