The negative consequences of the use of hsaa. Are BCAAs harmful to health? Reception on a non-workout day
Proteins are very important for humans, scientists realized this a long time ago. The term “ protein", From the Greek word" first". And this is true - for any athlete, and even more so for a bodybuilder, protein is a fundamental factor in all recovery processes.
Typically, protein is synthesized from 20 standard amino acids. And if the body can synthesize most of these amino acids on its own, then there are essential amino acids that must enter the body from the outside. The three essential BCAAs are most important for building muscle mass: leucine, isoleucine and valine... It was these three amino acids that were combined into one drug, which was named BCAA(English branched amino acids)
Role in the body
- Valine- One of the most active components in the regeneration of damaged muscle fibers. If an athlete trains intensively and with a high load, then fiber tears occur in the muscles. When these tears heal, muscle growth occurs. Additional intake of valine shortens the healing time of such microtraumas. In addition, taking valine is essential. improves nitrogen balance which also accelerates muscle growth and inhibits protein breakdown.
- Leucine- Reduces blood sugar levels, helping to strengthen production of growth hormone... How important growth hormone is for increasing muscle mass and restoring muscle fibers after hard training is probably not said. Also, leucine is actively involved in the restoration of muscle tissue, skin and bones.
- Isoleucine- An irreplaceable amino acid in the production of hemoglobin. It also stabilizes blood sugar levels, helps to increase overall body endurance and accelerates the recovery of damaged muscle tissue.
The intake of the BCAA amino acid complex provides a powerful acceleration of muscle fiber recovery, stimulates an increase in the body's production of growth hormone and restores energy balance.
The most important amino acid in this trio for a bodybuilder is leucine... During scientific research, it was found that taking leucine together with isoleucine and valine greatly enhances the effect of the former. It is generally accepted that the optimal ratio of these amino acids is: 2: 1: 1... That is, for every mg of valine and isoleucine, there are 2 mg of leucine. But such proportions are not dogma.
BCAA - When to use and in what dosages.
The bodybuilder's body on training days and on rest days, when the body is recovering, has a different need for fast amino acids, the BCAA intake scheme on these days is slightly different.
On training days
When an athlete is actively exercising, not only anabolic processes (muscle growth) are triggered in his body, but also catabolic destructive processes. The task is to stimulate anabolic processes and inhibit catabolic ones.
If anabolic processes are activated on rest days, then catabolic ones, on the contrary, are most dangerous during training. During intense exercise the body needs additional nutrition. And if you do not give this recharge from the outside, then he will begin to look for additional reserves inside the body.
The first step is to consume the glycogen stores in the liver muscles. If there are not enough of them, the body begins to actively break down the amino acids that make up muscles.
In this case, the BCAA acts as an assistant. In order for the body not to even have the desire to start devouring itself, it needs to be given “to eat” something else. BCAA amino acids are ideal for this role! Due to the fact that BCAAs are instantly absorbed, they are actively involved in the process and not only prevent catabolism from developing during training, but also actively participate in building muscle mass and burning fat mass.
BCAAs should be taken immediately before and immediately after training. It will not be superfluous to take a small amount of amino acids during training, if its duration exceeds 1 hour.
After training, when the glucose level is at a minimum and there are practically no amino acids left, you should immediately replenish their supply. In this case, the metabolic processes, which will continue for some time at a frantic pace, will receive material for processing.
On rest days
It is believed that taking BCAAs on non-training days is optional. This is argued by the fact that since there is no effect on the body, then there is no catabolism. And for the anabolic process, there is enough protein from ordinary food. This is not true.
Catabolic processes are strongest immediately after sleep. If at this moment you get protein from regular food or take protein, then the body will take some time to break down the protein into amino acids. Taking BCAAs in the morning solves this problem - amino acids instantly reach the muscles. It is recommended to take 0.5-1 of a standard serving immediately after sleep.
Forms of issue
- Capsules- The most popular form of BCAA release. For the first time, branched-chain amino acids began to be produced in capsules. The main advantage of this form of release is ease of use... The capsules are easy to take with you and can be taken anywhere as long as you have a glass of water on hand.
Another advantage is neutral taste... Due to the fact that the powder is packaged in capsules, you do not feel the bitter taste characteristic of pure powder form of branched chain amino acids.
Capsules containing 250 to 1250 mg of BCAA are available from 60 to 1000 capsules per pack. The main disadvantage of this form of admission is the high cost. At the recommended dosages, one pack will last for a maximum of a couple of weeks. - Tablets- As a rule, they are compressed powder. The benefits are the same as capsules. In addition to the above, you can add to the disadvantages relatively long digestibility as the tablets dissolve more slowly in the stomach.
- Powder- The most economical form of BCAA production. Until recently, powdered BCAAs were used mainly by those who wanted to save money. For the same cost, you could get 1.5 times more BCAA when you bought them in powder form.
Cons: pure powder is very poorly soluble in water and has a rather specific taste. Therefore, it is advised to take it in this way: put a portion of BCAAs in your mouth and immediately wash it down with water so that the bitter taste does not last so long.
In the past few years, a lot of powdered BCAAs have appeared on the sports nutrition market, which quickly dissolve in water and have pleasant fruit flavors.
Optimal portion
Each manufacturer of sports nutrition indicates completely different dosages on their products, and regardless of the athlete's own weight. So how do you calculate the BCAA dosage that's right for you? And how to measure it in capsules, tablets and powder?
Most professional trainers agree that for each kilogram of its own weight the athlete must receive about 33 mg of leucine per workout... Thus, it is easy to calculate the dosage that is right for you.
For example, if your weight is 75 kg, then for training it is necessary to take at least 2475 mg leucine... With a standard ratio of 2: 1: 1, this would be approximately 5 grams of BCAA. If your weight 90 Kg, then take by 6 grams BCAAs during exercise.
Side effects
Despite the above, many people who start bodybuilding have a question: “ Are BCAAs harmful?". To dispel all doubts, we will answer it as well. Since branched-chain amino acids are essential for the functioning of our body, during intense exertion, additional taking BCAAs will not cause any disturbances and negative reactions in the human body, but will only benefit. You should not be afraid of an overdose: everything that does not have time to be absorbed will leave the body without disturbing the internal balance in the body.
When an athlete intends to quickly increase muscles and, at the same time, qualitatively restore and increase his strength, then the best solution is the btsaa technique. BCAA is a complex of amino carboxylic acids, the most powerful building product that allows the athlete to achieve excellent results.
Essential acids, which constitute more than 1/3 of all proteins in muscles, inhibit catabolism and. However, there are more and more suggestions on the network that bcaa can harm the human body? Is it true?
BCAA sports nutrition - what is it?
In order to answer the question of whether bcaa is harmful, it is necessary to understand the mechanism of action of the complex. Bcaa is a collection of essential amino acids that the human body cannot produce on its own, and therefore must be obtained from food.
Aminocarboxylic acids are nutrients that make up protein and can therefore be obtained from plant and animal products. It takes about 1.5-2 hours for the body to extract the amino acid from food. Aminocarboxylic acid enters the body already in a processed form, due to which the effect of the released organic compound on muscle tissue begins already after 15 minutes. Basically, bcaa is a processed protein that is organically fed and consumed regularly by humans.
BCAA reduce muscle fatigue, promote rapid recovery, aid the body in protein absorption and block the loss of other amino acids during exercise. Lack of any aminocarboxylic acid depletes muscles. BCAa stores are wasted during strength training, and their consumption before or during training increases strength and endurance. Taking the complex immediately after exercise reduces the level of cortisol and replenishes the supply of aminocarboxylic acids in the body.
Harm to the body from taking BCAA amino acids
Of course, people are suspicious of all kinds of capsules and powders, equating them with some kind of medicine. Therefore, questions about the dangers of bcaa arise quite often. However, to date, there is no evidence that the complex is harmful to human health. Even taking doses significantly exceeding the recommended ones did not provoke any pronounced negative consequences.
This means that we can most likely say that the bcaa complex is harmless to humans. But this does not mean that you can exceed the dosage of the drug without a serious reason. Be that as it may, bcaa should be taken with caution, following the recommendations on the package.
Why are there side effects from taking bcaa?
The main reason why negative effects are possible is taking the complex on an empty stomach. Aminocarboxylic acids activate the digestive functions of the gastrointestinal tract, resulting in increased intestinal motility and juice secretion. In other words, the entire digestion process is started. At the same time, organic compounds are absorbed extremely quickly, and the intestines and stomach still continue their work. The concentration of the digestive juice increases. Therefore, when using BCAA, an undesirable effect can occur from these organs: belching, heartburn, and in rare cases diarrhea are possible.
To avoid negative manifestations, before taking the complex, you need to carefully study the instructions, and if you have additional questions, contact a sports diet specialist. This will eliminate negative aspects.
Of course, you will not find such side effects that you encounter when taking medications. However, bcaa must be taken seriously, because if used incorrectly, such a seemingly harmless product can lead to injury. The amino acid complex quickly increases strength and endurance, provokes the mouth of the muscles, which is why some athletes begin to take excessive loads, which leads to:
- sprains;
- wear and tear of joints;
- muscle tears.
The main thing is to use btsaa wisely, then it will not harm, but benefit. Follow the clear recommendations of your instructor and then you are more likely to avoid side effects.
Contraindications to the use of amino acids
Before taking bcaa, you need to familiarize yourself with the contraindications, these include:
- pancreatic insufficiency;
- serious diseases of the liver, kidneys and biliary tract;
- acute and chronic diseases of the gastrointestinal tract;
- diseases of the pancreas.
It is important to know that the human body is unable to assimilate more than 5 grams. amino acids per day, therefore, uncontrolled intake of bcaa may not have the best effect on the functions of organs such as the liver and kidneys.
Before buying a btsaa, you should make sure of the quality of the products and give preference only to trusted manufacturers. The amino acid complex has a bitter taste, bcaa in powder, when dissolved in water, forms films, while the crystals of the drug do not dissolve completely with stirring.
You cannot buy an expired bcaa, even if it has a “sweet” price tag and an unfair seller claims that no harm will come from accepting the delay. In reality, however, such a product can provoke indigestion.
It's no secret that well-chosen sports nutrition allows you to quickly achieve the desired result in training. Taking BCAAs will help speed up the growth of muscle tissue. This abbreviation hides a complex of three essential amino acids that cannot be synthesized in the body. But let's talk about everything in order.
What are BCAAs?
As we said, BCAAs are amino acids. In English, the abbreviation stands for branched-chain amino acids, which means "branched-chain amino acids."
In particular, the complex consists of:
- leucine;
- isoleucine;
- valine.
The body can only get them with food or supplements. This is why many people think of BCAAs when they start thinking about what to include in their sports nutrition.
You should not bring a whole arsenal of drugs with you to the gym without understanding what properties they have. First of all, you need to familiarize yourself with how and why you need to take BCAA. BCAA amino acids will become an important material for building new muscles, because about 35% of all human muscle tissue consists of them. In addition, there are other useful effects, which we will talk about a little later.
How do BCAAs work?
Leucine, isoleucine, and valine have a branched molecular configuration. While studying how BCAAs work, you will surely come across a description that they are found in meat and fish, milk, eggs and other protein products. However, many people prefer supplemental BCAA supplementation when they find out what it is for:
- With their help, testosterone and cortisol are maintained at a favorable level.
- The complex also has a positive effect on the production of insulin. In turn, insulin affects the circulation of sugar in the blood, which means that the cells of the muscle fibers will receive the necessary energy.
- BCAA amino acids, on the one hand, stimulate protein synthesis. On the other hand, they reduce the rate of its decay.
- In addition, they reduce the amount of tryptophan, which prevents the synthesis of serotonin. In turn, your brain will no longer signal fatigue during exercise.
Unlike other amino acids, BCAAs are metabolized directly in skeletal muscle. After consuming BCAAs, the stomach "thinks" that high-calorie food has entered it. This is how metabolic processes are triggered, calories are spent, while fat stores are used, and not real food.
Popular bcaa
Effects of taking BCAA
When deciding if you need BCAAs, define your training goals. If you want to improve muscle definition, amino acids will be a reliable assistant. They will speed up the recovery process after exertion and protect muscle tissue from decay. The complex is also necessary for maintaining energy during endurance training or long-distance marathons. Amino acids have a good effect on the synthesis of alanine and glutamine, namely, they are needed for strength training.
Reduces muscle fatigue. It may seem strange, but toning the muscles has a positive effect on the functioning of internal organs.
Are important the effects of taking BCAA while dieting for weight loss. Amino acids will reduce appetite and will regulate insulin and leptin levels. All this positively contributes to fat burning and the recruitment of dry muscle mass.
How do I take BCAAs?
Answering the question, which BCAA is better to choose and how to take it correctly, we will focus on the possible options. Today on sale you can find amino acids in capsules, powder or liquid form. The choice of BCAAs is yours, as each application has its own pros and cons. It is more convenient for some to dissolve the required portion of the powder, for others to swallow several capsules, and for the third to drink the finished drink. Get ready, they taste bitter.
To find out more precisely how to drink BCAA, the instructions for a specific complex will help you. It is considered that the more muscle you have, the more amino acids your body needs for their recovery and further growth. How much BCAA to take depends on the athlete's weight, training duration, and type of physical activity. When we talk about weight, we mean not only the number of kilograms, but also the percentage of fat. In addition, you need to pay attention to nutrition, whether it covers the need for amino acids.
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The BCAA complex can be combined with other sports nutrition. If your goal is to gain muscle mass, take amino acids in addition to protein or gainer, creatine and anabolic complexes. It is only important not to take BCAA together with other amino acids, so they will enter the body faster.
The benefits and harms of BCAA
It is important to research the contraindications before purchasing BCAAs. These include individual intolerance, kidney disease, intestinal and stomach disorders.
It is considered that BCAA application does not cause severe side effects. However, one must be sure of the quality of the complex so as not to harm the body due to the content of impurities in the preparation. Be sure to check the expiration date and not purchase supplements from suspicious points of sale. Taking too many BCAAs at a time can cause food poisoning.
Remember that noticeable benefits of BCAA will be only in the case of intense sports activities and dieting. In no case are you replacing food with additives, but supplementing it in order to get the required amount of nutrients.
These compounds are not produced naturally - they enter the body only with protein foods.
Recently, experts are increasingly talking about the low effectiveness of a separate intake of amino acids. They support their point of view by the fact that eating a piece of high-quality steak is much cheaper and healthier, and there is even more protein there. The only difference is that in this case, amino acids will enter the body a few minutes later than when taking BCAA. Let's find out if this is really so, what are the benefits, benefits and possible harm of BCAA.
BCAA - composition and properties
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, found in moldy cheese. It was first described by scientists Laurent and Gerard. In medicine, it is used in the treatment of liver diseases, anemia. Among the useful properties are noted:
- protein synthesis in the muscles and liver;
- normalization of serotonin levels, due to which the athlete is less tired;
- lowering blood glucose levels and stimulating secretion.
In addition, during the breakdown, b-hydroxy-b-methylglutaric acid is formed, which is similar in structure to cholesterol and anabolic hormones. Hence, it facilitates the formation of androgens.
The daily requirement for this amino acid in adults is 31 mg per 1 kg of body 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. That is why BCAA can be replaced with these products. The only problem is that you cannot eat a lot of nuts, since 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 in accordance with all the rules. Otherwise, the following undesirable consequences can be provoked:
- decrease in muscle mass;
- lowering the concentration of glucose in the blood;
- increased drowsiness and lethargy.
Valine
Valine plays an important role in BCAA supplementation - this compound is indispensable for muscle growth and synthesis. Thanks to experiments on mice, it was proved that the 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 the muscles, maintains a high concentration of serotonin, making the athlete less tired after training.
Valine, like other amino acids of the supplement, is found in cereals, meat, nuts.
Important! BCAA and L-carnitine supplementation should not be combined. Amino acids can slow down the absorption of the latter.
Misconceptions about negative impact
There are many myths around BCAA. The most common ones are:
- “BCAAs are dangerous chemicals” are not. Organic compounds that form protein are found only in natural products. In BCAA they are in concentrated form. But that doesn't make it chemistry.
- "BCAA causes irreparable harm to the gastrointestinal tract, provokes gastric ulcer" - as clinical studies prove, even if you exceed the daily dosage, intoxication will not happen. The supplement can only harm the kidneys if consumed for a long time in excess of the daily value by 10-15 times.
- "Food supplement provokes sexual dysfunction" is a statement not supported by any clinical studies. Most likely, this myth arose from a bitter experience with hormone-based sports supplements. It is hormonal supplements that cause potency problems.
Real side effects
Adverse reactions occur due to improper use of a sports supplement. BCAA can provoke belching, heartburn, and stool problems. This occurs when the drug is taken on an empty stomach.
Amino acids activate the work of the digestive system, gastric juice begins to be produced in greater quantities (in other words, the gastrointestinal tract functions in full mode). Because of this, undesirable consequences arise.
Conditionally, side effects include muscle strains and tears, wear and tear of joints. BCAA increases endurance, helps muscle growth. Because of this, people involved in bodybuilding and other sports significantly exceed the permissible physical activity. And this, in turn, is fraught with injuries. For a supplement to be beneficial, it must be taken wisely.
Positive effect
The beneficial effects of BCAA are well understood 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 strength sports, they are not enough.
With intense physical exertion, the concentration of free essential amino acids in the body decreases (especially leucine). To compensate for the deficiency, metabolic processes that destroy muscle proteins are turned on. This does not happen when taking sports nutrition.
BCAA additive is an energy source. The chemical reaction of leucine produces more ATP than glucose in a similar volume. BCAAs cover excessive consumption during sports activities. This element plays an important role in gaining muscle mass, controls protein synthesis, and increases the concentration of growth hormone.
BCAA helps not only build muscle, but also promotes weight loss. The supplement normalizes leptin synthesis. It is an element that regulates appetite, consumption and fat storage.
Leucine saturates the body with nutrients, which dulls the feeling of hunger. Regular exercise burns calories and fat - a person loses weight.
In case of allergic reactions, the administration is stopped immediately.
Outcomes
Despite such a number of positive properties of BCAA, the popularity of this supplement has been declining in recent years, which is associated with the low rationality of its use. As we discussed at the beginning of this article, eating normally is significantly cheaper than using expensive supplements. Professional athletes drink amino acids all the time, as sponsors provide them free of charge. The price of BCAA is high: 300 g will cost 700 rubles. And depending on the manufacturer and volume, the cost of packaging reaches 5,000 rubles and more.
BCAAs are being sold to us everywhere, but any sane person should decide for himself whether he needs it or not. Therefore, let's take a closer look: what are BCAAs, why you need to take them, how and in what quantities.
What is BCAA and what is this supplement for
BCAAs (branched-chain amino acids) are a bunch of three essential amino acids for the body, such as:
- Valine. Participates in tissue regeneration. Microtrauma of muscles after training is a step towards muscle growth, and also, valine accelerates healing, and therefore makes steps to success less painful and quick;
- Isoleucine. It participates in the production of hemoglobin, stabilizes the sugar level, which means that it increases endurance and resistance to stress. Also, when decaying, it is converted into energy;
- Leucine. Promotes tissue repair. Reduces blood sugar and promotes the release of growth hormone, which is important when gaining muscle mass;
There are over two hundred amino acids, and only 22 of them are critically needed by the body. On its own, the body synthesizes only a few, splitting from each other.
The body is unable to produce nine amino acids; they can only be obtained from food in a ready-made form.
Dear vegetarians, I will upset you again - the main supplier of amino acids is meat.
BCAAs are a building block for muscles, and in addition, it prevents muscle breakdown.
You know what the taste and color are. Opinion of the editors maximonline.com on the BCAA presented
What products contain
For an average person weighing 70 kilograms, the need for these three amino acids is approximately 6 - 7 grams per day. These are important grams, as this is one third of the total amount of amino acids a person needs.
These amino acids are protein products. In meat and dairy products, their content is maximum.
A serving of chicken, as you can see, contains almost the full daily allowance in three amino acids, which we are talking about.
How to take: dosage and conditions of admission
Doses fluctuate depending on the load and the reason for taking it, therefore it is better to follow the indications, the advice of the trainer and the rules of admission indicated on the drug. The optimal ratio is considered to be 50% leucine, 25% valine and 25% isoleucine.
Make sure you have the correct amino acid ratio before purchasing BCAAs. The manufacturer must indicate them in the composition.
Recall that the average person needs 6 grams of protein per day, while an athlete needs at least twice as much. If the reason for training is also a set of muscle mass, then it is quite difficult to gain this amount thanks to food alone.
The main types used by athletes
- Powder. Pros - acts faster than capsules and tablets, the cheapest option, cons - poorly soluble in water. Must be dissolved in a cocktail;
- Capsules, tablets. Longer than the powders take effect;
- Liquid form. Ease of use, action is much faster than all other forms. High price;
Combining BCAAs with Other Supplements
Creatine
Taking BCAAs with, will speed up the process of building muscle mass. In general, these amino acids work with any dietary supplement, the main thing is to take it correctly, taking into account the presence of BCCA in the composition of the supplements, at the right time, and do not forget to consult a nutritionist, and in extreme cases with an experienced trainer who can choose the right sports nutrition program for you. ...
L-carnitine
BCAAs with L-Carnitine are combined if you want to lose weight. supplies fat to muscles and converts them into energy. With active training, muscle recovery is faster when combined with BCAAs. And also, it will protect the muscles from destruction. This is especially important for those who take levocarnitine for weight loss to a greater extent.
Protein
Proteins and BCAAs are simply pointless to take together - they are the same thing. Proteins are, like BCAAs, a set of amino acids, only the protein contains more types of amino acids. It may be that alternating between these medications will help determine which remedy is best for you. Consulting a trainer or nutritionist will help you make the right choice.
Food compatibility
In combination with food, BCAAs are completely safe, since these are amino acids, the same as those we use from products, simply of artificial origin.
The main thing is not to overdo it, because, for all its simplicity, the drug puts pressure on the kidneys.
Milk
Still, there is an opinion that natural protein and its artificial counterpart can conflict and, in this regard, cause an allergic reaction.
Alcohol
The combination of BCAAs with alcohol is completely contraindicated, since we are talking about the breakdown and absorption of amino acids by the body, and alcohol disrupts or, in some cases, temporarily stops the production of enzymes.
Also, alcohol changes the acid-base balance, which must be correct for protein absorption.
Coffee
Combining BCAAs with coffee can be useless, just because of the temperature. Interacting with in an unnecessary way is only possible if the BCAAs are energizing enough for you, and the combination with coffee can cause problems with sleep. In general - if you do not overdo it and do not be a hard-core coffee lover, there are no problems.
Contraindications and side effects
First, let's highlight the disadvantages of these amino acids:
- The level of vitamin B in the body is significantly reduced due to the intake of BCAAs. This vitamin is essential for the metabolism of amino acids. When taking BCAAs, remember to consume foods high in these vitamins.
- The serotonin level in the body decreases after ingestion of an increase in the body's amino acid levels. It is a hormone of joy, it soothes, maintains normal mood and affects the quality of sleep.
The product is contraindicated:
- Persons under 16 years old. The incompletely formed organs of a teenager should not be exposed to any drugs without a doctor's prescription;
- People with diseases of the kidneys, cardiovascular system;
- Pregnant women and lactating mothers;
- If you are allergic to the drug. This can be understood by starting with small doses;
For beginners who decide to start taking BCAAs with little experience and not yet significant results in sports, many coaches advise:
- Start taking any amino acids or proteins no earlier than one year after starting sports;
- Start using BCAA only in case of a global increase in the load;
- Take strictly after talking with a dietitian doctor;
- Create a table from which it is possible to observe the content of substances important for the body in ordinary food products.
- Try to get the substances the body needs from natural products;
The market currently offers a wide range of BCAA medications, the product is safe when taken correctly and has been proven to be effective. You should trust only trusted manufacturers and buy the product at specialized sports nutrition outlets or pharmacies.
Every seller should have quality and safety certificates, and it is not worth saving on the purchase of dubious products without the necessary documents.
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