Both for professional athletes and lovers of daily physical activity, branched chain amino acids (BCAA) are an obvious "must have". Since the body is unable to produce them on its own, they must be supplied externally - in the diet, and going further - in supplements.
BCAA supplements contain the essential amino acids leucine, isoleucine, and valine, usually in a 2: 1: 1 ratio. Leucine, isoleucine, and valine perform a number of different functions in the body. They enable protein synthesis, regulate the action of insulin, counteract catabolism, and rebuild muscle tissue that has been damaged during intense training. These amino acids also provide energy for the muscles in the absence of the right amount of fatty acids.
The use of BCAA
Based on the available research, the scientific community does not agree on whether taking BCAAs before or after training is better. Using concrete examples here, in a study published in the International Journal of Sport Nutrition and Exercise Metabolism1, researchers found that participants who used BCAAs before training recovered faster and had a much milder delayed muscle pain syndrome. compared to the placebo group. In contrast, the results of another study published in The Journal of Nutrition 2 suggested that in the group of participants taking BCAAs after training, the levels of muscle protein synthesis (MPS) were higher in the hours following exercise, compared to the placebo group.
Considering the discrepancies between the supplementation - the desired effect line, the suggested solution will be taking BCAAs both before and after training.
Benefits of using BCAA
The main benefits of using BCAAs include:
- Reducing the feeling of fatigue during exercise;
- Protection of muscles and reduction of their soreness after intensive training;
- Acceleration of the building of muscle tissues;
- Energy source during prolonged exercise;
- Support for immunity.
In powder, in the form of a ready-made drink, or maybe in the form of a shot - what is your favorite BCAA