BCAA – the path to supercompensation

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-09-01

BCAA (branched chain amino acids) is a complex of three amino acids: valine, leucine, and isoleucine. These amino acids are essential, meaning they cannot be synthesized by the body and must be obtained from external sources. Additionally, all three of these amino acids have a branched chain structure, allowing them to be utilized by muscles as an energy source.

Valine

Valine is necessary for the regeneration of damaged tissues, including muscles. As is well-known, microtraumas (muscle soreness) occur in the muscles after intense workouts, which leads to muscle growth. Valine helps speed up the healing of these injuries. Furthermore, valine aids in improving the nitrogen balance in the body, which also prevents protein breakdown and accelerates muscle growth.

Leucine

Leucine slightly lowers blood sugar levels, thereby enhancing the production of growth hormone. The role of this hormone in increasing muscle mass and post-workout recovery is hard to overestimate. Leucine also contributes to the repair of bone, skin, and muscle tissues.

Isoleucine

Isoleucine is necessary for the production of hemoglobin. It stabilizes blood sugar levels, increases overall endurance, and aids in muscle recovery. It enhances the body's stress resistance. Like the previous amino acids, isoleucine also breaks down in muscle tissue, releasing energy.

In conclusion, taking BCAA provides a powerful effect in terms of recovering damaged muscle tissues from stress, supplying muscles with energy, and increasing the production of growth hormone (GH). Together, these three amino acids complement and enhance each other's effectiveness. It is considered optimal to have a ratio of 2 mg of leucine, 1 mg of valine, and 1 mg of isoleucine. However, this is not a panacea, and these numbers may vary, just as each person's body differs.

How to Take

The typical single dosage usually ranges from 5 to 15 g at a time. It all depends on your individual parameters and the concentration of the active ingredient in the supplements. To start, I recommend following the manufacturers' guidelines. However, there is a consensus that BCAA should definitely be taken:

1. Every day
2. Immediately after workouts (if you have one that day)
3. Approximately 2 times a day

Here are some supplements I can recommend:

• DobromilFit BCAA (powder) - leucine 50%, isoleucine 25%, valine 25%
• BCAA Xplode by Olimp (powder) - leucine 50%, isoleucine 25%, valine 25%
• Ultimate Nutrition BCAA Powder (powder) - leucine 50%, isoleucine 25%, valine 25%

Well, that's about it. I hope the information has been useful to you. Good luck, and may the force be with you!