What is the best way to drink bcaa. BCAA rules – how to properly take BCAA before and after workouts
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Today’s article will focus on BCAAs: how to take the supplement, at what time, what dosage is needed, should BCAAs be used on a rest day, etc.
To date, there is a certain euphoria around this supplement. That is why it is worth paying such close attention to it.
BCAA – briefly about the main properties
What are BCAAs? These are three branched chain amino acids – isoleucine, valine and leucine.
These three amino acids make up almost 40% of our muscle tissues. It is these three amino acids that shift the anabolic reaction in our body in a positive direction (improve and accelerate anabolism). The key function of BCAAs is to use these three amino acids as reserve sources of energy for our muscles.
BCAAs prevent muscle breakdown during exercise and during long breaks between meals. Reception of them is important, in view of the fact that by themselves they are not reproduced by the body, but only come from outside. They can only be obtained through food or supplementation, which is essential for effective training.
The main functions of BCAA:
- Increases strength indicators.
- Increases lean muscle mass.
- Prevents muscle tissue breakdown.
- Reduces the percentage of subcutaneous fat by accelerating lipolysis.
- Helps the body recover better and faster after exercise.
BCAA supplements have been around for a long time. Previously, it was poorly soluble, bitter in taste and was not in great demand. Today the picture is different. It is a popular product in the sports supplement industry. In view of the fact that BCAA manufacturers began to micronize it, it dissolves well and has pleasant tastes.
Leucine, of the three amino acids in BCAAs, is the most anabolic element. However, in order for leucine to maximize its anabolic properties, isoleucine and valine are also required. In addition, the percentage of these amino acids is important for effective anabolism. This ratio should be 2: 1: 1 (leucine is 2 times more than the others).
When choosing BCAAs for yourself, pay attention to the component composition and the correct ratio of amino acids. Avoid oversized amounts of leucine.
Considering the positive properties and functions of the supplement in our body, it is interesting for any type of physical activity (speed-strength and aerobic).
BCAAs: How To Take For Anaerobic Exercise
On the day of training
The BCAA dosage depends directly on the intensity of the strength load, the amount of protein consumed in the diet and on your muscle mass. It is worth emphasizing that it is important exactly MUSCLE MASS , not the mass of the whole body.
Let’s take, as an example, the average recreational athlete weighing 80 kg, consuming at least 2 g of protein per kg of body weight.
An 80-pound athlete consuming at least 2 g of protein per kg of body weight per day of strength activity should take about 10-15 g of BCAA before training … To prevent the destruction of protein structures (catabolism) during training , you should prepare 10 g of BCAA mixed in 0.2-0.5 l of water. This volume should be drunk evenly over the sips during the workout. Finally,
Against the background of a good protein content in the diet, these BCAA doses will be more than enough.
Unlike other amino acids, BCAAs are absorbed quite well. Passing through the digestive tract, this supplement has very little loss.
However, you should not target professional athletes who drink 30, 40 or 50 g of BCAA at a time. For the average amateur athlete, it will be much more effective to break down a large dosage into several doses.
Should you mix BCAAs with protein?
Many experienced athletes add BCAAs to their protein.
What is better to drink after exercise
For what purpose and at what time is it best to drink bcaa. Benefits and timing of protein intake. Combining two additives.
For many athletes it is no secret that sports nutrition is the main “pass” to a beautiful, well-trained and slender body. The only difficulty is to decide on the choice and time of admission. In particular, it is not always clear which is better to drink after exercise – purer bcaa amino acids or protein-rich protein. Let’s take a closer look at these issues.
Amino acid complexes
The composition of bcaa contains the most famous and useful “trinity” of amino acids. The same leucine, isoleucine and valine are the basis of protein cells and without them the formation of muscle tissue is impossible. Everything is further complicated by the fact that bcaa amino acids are irreplaceable, that is, they can only be obtained with food. Improper nutrition or insufficient intake of such elements can lead to a lack of progress. You will go to workouts, practice hard, but you will not see results.
In turn, taking bcaa after exercise guarantees a number of positive effects – an increase in the effectiveness of other sports nutrition (if you are taking it), a decrease in the total volume of fat (weight loss is much easier), the growth of “dry” muscles, reliable protection against destructive processes in muscle cells , improving power performance and so on. If you attend workouts and properly take bcaa amino acids, then the result will be seen very soon. All you need to know is when it is best to drink the supplement – before or after exercise, as well as what to combine it with.
As it shows …