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For what purpose and how to use BCAA

Article provided by the sports nutrition store elite-power.
2015-02-02

It often happens that many athletes, when choosing sports nutrition, pay little attention to BCAA amino acid complexes. This is due to the fact that they either do not fully understand their significance and importance on the path to achieving athletic results, or they do not know at all what BCAA is used for.

In sports, there are two opinions. The first states that BCAA amino acids should only be taken during the cutting phase (the period of active weight loss). The second suggests that BCAA is better taken during muscle mass gain. It should be noted that this specific amino acid complex has several mechanisms of action.

What are BCAA used for?

1. Muscle Tissue Recovery

Primarily, BCAA is often taken for the purpose of recovering muscle cells after intense training sessions. It is precisely after heavy training that the body's need for amino acids significantly increases. As is known, these amino acids make up one-third of all existing muscle proteins. Therefore, BCAA is rightly called the main building material for new muscle fibers.

2. For Cutting

Another scenario in which BCAA amino acids are frequently used is the so-called cutting phase. During active weight loss, a person adheres to a low-calorie diet, which primarily means consuming minimal amounts of carbohydrates. At such times, the body seeks alternative energy sources, which can include fat cells and the amino acids contained in muscles, especially BCAA. This particularly manifests during the training process.

However, allowing muscle protein to be used as an energy source is categorically unacceptable. This will lead to a decrease in muscle mass and the destruction of already formed muscle tissues. The consumption of BCAA allows one to trick the body into believing that a significant amount of carbohydrates has entered the bloodstream.

3. Energy Reserve

The third mechanism of action is the ability of BCAA to increase the body's energy potential. During heavy training sessions, the performance of exercises leads to the oxidation of BCAA, particularly leucine. This occurs to maintain energy self-regulation, transforming glucose into an energy source. Scientific research has revealed that the oxidation of the amino acid leucine produces more ATP (adenosine triphosphate) than glucose.

4. Increased Insulin Secretion

The last and no less important reason for consuming BCAA is the increase in insulin secretion. The use of BCAA amino acids allows for a significant increase in insulin production, which, in turn, is one of the main elements that enables the activation of anabolic mechanisms in the body.

Based on the advice of professional athletes and the opinions of renowned scientists, it can be concluded that athletes need to consume BCAA amino acid complexes.

How to Take BCAA?

Taking such sports supplements for any purpose should only follow one principle: doses of 4 to 10 grams per serving, 2 to 3 times a day. This refers to 4-10 grams of pure BCAA, as often the content of BCAA in powders or capsules is far from 100%.

The primary times for taking them are considered to be just before the start of training and after its completion.

Which BCAA is Best to Choose?

Here are some good options for BCAA: