The correct use of supplements that accompany nutrition and training programs is very important for individuals who are interested in active sports and want to increase muscle mass. BCAAs are among the most commonly consumed supplements. So, is BCAA really safe, what effects does it have, how should it be used? All the details and questions are in this article!
What is BCAA?
BCAA; It is a group of proteins with the acronym 'branched-chain amino acids', which means 'branched chain amino acids' in Turkish. The amino acids valine, leucine and isoleucine are called branched chain amino acids.
What Foods Contain BCAAs?
BCAAs are essential; They cannot be synthesized in the body. For this reason, it must be taken externally through food. The BCAA needs of our body can be met with a diet sufficient in protein. The foods containing the most branched chain amino acids are foods of animal origin.
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Red meat
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Poultry
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Fish
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Egg
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Milk and Dairy Products
Example of foods rich in BCAA can be given as . For vegan individuals who consume plant-based foods;
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Soy
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Quinoa
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Legumes such as beans and lentils
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Oil seeds such as hazelnuts
Can be an alternative to meet daily needs.
>The first method to be preferred for BCAA needs is; There should be consumption of natural foods. If sufficient amounts of BCAA cannot be consumed through food, it is recommended to use supplements.
Content of BCAA Supplements
Individuals who use BCAA supplements must pay attention to the content and nutritional label of the product they use.
In 1 service product; BCAA supplements, which have almost no fat and carbohydrates, provide energy around 20-30 calories. Protein amounts vary depending on the amounts of valine, leucine and isoleucine it contains.
In addition to branched-chain amino acids; There are also various supplements containing vitamins, minerals and extra amino acids such as glutamine. For this reason, in order to choose the most suitable BCAA, what is the content of the product we use? It should be read and a professional should be consulted before use.
What Does BCAA Do? Why is it used?
It is used to meet the protein needs of individuals who do intense training, which cannot be met by nutrition or are thought to have insufficient bioavailability. The protein requirement for athletes is 1.5-2 g/kg. If this requirement is not met, sufficient efficiency cannot be obtained from exercise and muscle building cannot occur at the expected level.
According to scientific research, the possible benefits of BCAA use can be summarized as follows;
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A diet rich in BCAA increases muscle protein synthesis and increases lean muscle mass as it stimulates protein synthesis even without exercise. It helps maintain mass.
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By improving body composition, it supports fat burning as well as preserving muscle mass. Leucine accelerates fat oxidation for energy expenditure. In this way, fat tissue loss increases.
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It increases performance efficiency by regulating testosterone and cortisol levels during intense training.
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Provides more fuel to be used during training. Thus, it increases endurance during training, delays fatigue and reduces muscle damage.
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BCAA mixtures containing 40% leucine support and equalize muscle development in young individuals; In elderly individuals, it prevents muscle loss due to aging.
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Isoleucine, a branched-chain amino acid, contributes positively to the glucose balance in the body, improves the insulin profile and reduces the risk of diabetes in the long term.
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Branched-chain amino acids contribute to prolonging life and supporting general health by ensuring the formation of mitochondria in cells.
How Does BCAA Work?
Unlike other amino acids, BCAAs They are metabolized in skeletal muscles rather than the liver. Metabolism in skeletal muscles; These amino acids increase the susceptibility to physical activity. Their primary function is to maintain the three-dimensional structure of proteins. Therefore, although they prevent protein degradation, they also increase protein synthesis. r. During exercise, the amino groups of branched chain amino acids enter the purine nucleotide cycle. It is effective in regulating muscle mass through several reactions that occur together.
How to Use BCAA?
Standard dosage use of BCAA; It is 48-72 mg per kilogram. In intense training situations, especially for men, this amount can increase up to 10-15 grams. Consumption can be before, during or after training. It is recommended to be consumed with meals.
Is BCAA Harmful?
No harm has been reported from BCAA supplements. But the safe limit is 35-40 grams per day. Consuming more than this amount may cause side effects as it is toxic. Vomiting, nausea, gas and cramps are examples of possible side effects.
What to Consider When Choosing BCAA?
It is sold in various ratios such as 2:1:1, 4:1:1. The BCAA supplements offered are available in different flavors and various sizes. The specified ratios refer to the amounts of leucine: isoleucine: valine, respectively. Products with different amino acid combinations should be selected by paying attention to the weight of the training and protein needs. As the intensity of the training increases, the amount of leucine to be consumed should be increased.
As with every product we will use, when purchasing BCAA, care should be taken to ensure that it is a reliable brand, has certificates approved for health, and is a legal product that is allowed to be used.
'Contents' information must be examined. The more extra ingredients it contains, such as preservative additives, the more it is necessary to stay away from that product.
The form that the individual can use most appropriately should be chosen. Generally, powder forms can be easily consumed by adding them to drinks.
Attention should be paid to the dose used. While using the dose recommended for you by your dietitian or healthcare professional, follow the instructions and instructions for the supplement you have chosen. For example, one product may contain the entire daily recommended amount in a single capsule, or another branded product may recommend taking 2-3 times a day. Additionally, excessive use should be avoided to avoid side effects.
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