BCAAs or branched chain amino acids are represented by leucine, isoleucine and valine and make up 35% of the amino acids present in muscles. Unlike most other amino acids, BCAAs bypass liver metabolism (liver) and are directly involved in muscle work, where they serve as nitrogen donors for the synthesis of other important amino acids such as glutamine and alanine.
With their direct involvement as nitrogen donors in the muscles, BCAAs are directly involved in the anti-catabolic processes that take place in the muscles. The administration of branched-chain amino acids therefore has several advantages in terms of strength, energy and muscle building.
BCAA Health and Muscle Building Benefits
1. Stronger stimulation of protein synthesis (faster muscle gains)
2. Increased muscle strength due to resistance to the entry of free tryptophan into the brain. The latter is an essential amino acid that enters the brain in the final stages of physical activity, the moment BCAAs begin to act as an energy substrate, where it is converted into serotonin, a brain neurotransmitter that makes you feel tired ( this) is a good reason to take BCAAs before exercise)
3. Limiting the formation of ammonia (which is a very toxic substance for tissues and prevents protein synthesis).
4th More energy during exercise. This is due to the fact that BCAAs form alanine during their oxidation, which is the main precursor of gluconeogenesis (formation of new glucose, i.e. energy) in the liver, while blood sugar remains stable. Not to mention that the synthesis of glutamine depends on the branched chain amino acids.
5. BCAAs work best when the muscle is in a catabolic state, such as on a low-calorie diet, so they can help prevent muscle wasting on strict diets.
6th Faster recovery. A study of the effects of BCAA on skeletal muscle shows that pre-exercise supplementation slows the breakdown of muscle proteins during exercise and promotes protein synthesis in skeletal muscle in humans and rats, suggesting that a BCAA supplement is the one caused by exercise Can reduce muscle damage and promote recovery from damage.
7th Stronger immune system.
How to Take BCAAs
Taking BCAA before exercise
In particular, taking the branched-chain amino acids before exercise triggers the response of some anabolic hormones Growth hormone, Insulin and testosterone.
In addition, BCAAs block the entry of tryptophan into the brain (mentioned earlier) so that we get more energy during intense exercise.
Taking BCAA in the middle of training
· Taking BCAAs may reduce the breakdown of protein that occurs in skeletal muscles during vigorous exercise.
For the reasons stated, BCAA administration during exercise can also be used to alleviate some of the difficulties encountered during long workouts.
Taking BCAA after exercise
· Restoring energy reserves and facilitating protein synthesis, which reduces post-exercise catabolism.
As a rule of thumb, you should take 1 g BCAA for every 20 pounds of body mass. Hence, a person weighing 200 pounds should take 10 grams of branched chain amino acids, which are divided into three parts – before, during, and after a workout.