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What are BCAAS and how they work
BCAAS are one of the most used nutritional supplements in the world of fitness and are considered the perfect complement for those who want to gain muscle mass and reduce their fat volume.
They can also be a very interesting complement in the world of endurance, taking care of the structure of our muscle mass and avoiding its wear during high efforts and helping us in post sports recovery.
What are the BCAAS?
BCAAS is called the branched chain amino acids, which is formed by Leucine, isoleucine and Valina. Approximately one third of the muscle protein of the skeletal muscle constitute one of the main reasons why its use is supported as a supplement in sport. They are essential amino acids because the human being cannot produce them and need to be ingested through the diet. In addition, they suppose about 40% of the daily requirements of these essential amino acids in man.
Of the three amino acids that constitute them, the most important, according to scientific evidence seems to be leucine, due to its main role in protein synthesis (MPS, Muscle Protein synthesis) (Crowe et al., 2004; Kreiger et al., 2010; Norton et al., 2006; Pasiakos et al., 2014).
In fact, they are in a Proportion 2: 1: 1 (leucina: isoleucine: valina) naturally in skeletal muscle; Which means that for every 4g of BCAA’s, 2g would be of leucina, 1g of isoleucine and 1g of valine. Thus, the daily average requirements are located in 40 (LEU), 20 (ISO) and 20 (Val) mg/kg weight/day, respectively, for healthy people not classified as athletes (Kurpad, Regan, Raj & Gnanou, 2006).
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Why are BCAAS for resistance athletes?
BCAAS are the ideal nutritional complement to those who seek to gain muscle mass, as well as those seeking to lose fat. Whatever your sports goal, you can benefit from the properties of BCAAS in different ways.
An important feature of branched chain amino acids is that they are not degraded in the liver, but that they pass directly to the bloodstream and are, therefore, easily available for skeletal muscle and other tissues. However, the liver can oxidize them after having been transaminated (separated into free amino acids by means of aminotransferase or transaminases) in the muscle and other tissue tissues.
How and when to take BCAA?
For this reason, in the sports field, it seems that they could be especially useful when consuming them at times close to training/competition; before, during and after.
There are evidence that during moments of stress The body cannot produce enough glutamine to keep up with demand, something that in turn can reduce performance, immune system and mood. Athletes at risk of glutamine deficit include those who do not eat enough calories, carbohydrates, proteins or those that participate in prolonged resistance events.
It is believed that the plasma response to glutamine formation is biphasic, that is, an increased concentration during acute exercise followed by a decrease in concentration after a longer exercise. Several authors have reported that plasma glutamine levels decreased up to 25% after running a marathon.
Therefore, the need for adequate daily diet is important to help maintain normal glutamine levels.
What are BCAas branched amino acids for?
Ramified amino acids are interesting and useful for multiple things But, without being exhaustive, I would highlight the following:
- Post exercise recovery: After exercise, one of the first things we must seek is to stop the processes of muscle destruction (catabolism) and stimulate the processes of regeneration and reconstruction (anabolism) and there the BCAAS play a very important role. They also help attenuate the effects of destruction that has occurred by reducing the presence of CK (Creatin kinase) and LDH (lactate dehydrogenase).
- Decrease central fatigue: Although it is not 100% clear, it seems that there is a relationship between the plasma concentration of BCAAS, which would affect the greater or lesser release of neurotransmitters, keys in this type of fatigue that does not originate in the muscles but in the central nervous system.
- Stimulate the immune system: This does not happen directly but indirectly since, it seems, the BCAAS stimulate the synthesis of glutamine that is related to the greater or lesser presence of certain white cells.
- Energy substrate: In this case, they do it in two ways: participating in the metabolic processes of muscle glycogen or being the energy substrate themselves. In this second case, they are not a great energy source because it is not one of the most efficient metabolisms or has a great energy load; but the fact that they are using help to protect existing glycogen reserves.
A detail to keep in mind is that the branched amino acids, given their quality of free amino acids, are assimilated at a veryy speed, without requiring digestion to become available to the muscles. Not dehydrating our body in this process.
The use of BCAAS in the following cases is not recommended:
- Pregnancy and breastfeeding: SI You are pregnant or breastfeeding, it is not recommended to take amino acids of branched chain, since there has been no reliable evidence to suggest that it is safe to do so.
- Before surgery: BCAAS have proven to affect blood sugar levels, so it is not recommended to take them before submitting surgery. If you take them, be sure to stop taking them at least 2 weeks before submitting to surgery.
Explore the benefits of BCAAS with our selected products to optimize your performance and muscle recovery.
Visit our BCAAS category and find the perfect complement to your training
Some of our branched amino acids or branched BCAAS:
