As a supplement to important creatine, branched chain amino acids play an important role in fitness that cannot be ignored. The full name of BCAA is branched chain amino acid. As the name implies, it is an amino acid composed of multiple chemical chains such as isoleucine, leucine, and valine.
It can significantly reduce muscle loss during a calorie gap. Its main function is to strengthen the assimilation of protein in muscles, while reducing muscle fatigue and improving fitness efficiency. Generally speaking, BCAAs are artifacts for increasing muscle mass and reducing fat. The general dosage recommendation is 2-10 grams of leucine, and more than 20 grams of other amino acids. It is suitable for drinking with juice or water before or during exercise. Under normal circumstances, branched chain amino acids account for 35% of muscle tissue. The main sources of these amino acids are eggs and other diaries, as well as foods such as high-protein meats. The only source of these amino acids is external supplements (food or supplements), because the body cannot produce these substances on its own. BCAAs directly affect the efficiency of protein synthesis and metabolism, and for people who exercise, the efficiency of the body's use of protein means the speed at which muscle gains when gaining muscle and the speed at which fat is lost when losing fat. Undoubtedly, during muscle gain, the increase in protein utilization efficiency in the body directly affects muscle repair and fitness performance. The stimulation during fitness is stronger and the repair after fitness is more effective, that is, the efficient growth of muscles. The body is in a calorie gap, and the body does not distinguish between fat and muscle nutrition. If muscles are not effectively maintained, the weight lost will be muscle rather than fat. During the thermal gap, the decomposition of protein in the muscle becomes more serious than usual. If the decomposition rate is higher than the synthesis rate, it is the time for muscle loss.
The function of it is to increase the speed of protein synthesis in muscles, minimize or even balance them, so that the energy lost by the body during the calorie gap comes from fat. The second major benefit of BCAAs is to improve athletic performance. First, when glycogen is depleted, branched-chain amino acids can be used as fuel for the body to continue high-intensity exercise. Secondly, branched chain amino acids can prevent the brain from sending biological signals such as serotonin to transmit fatigue to the muscles, thereby improving overall endurance and performance. [Please note that for muscle groups that are less trained, that is, muscle groups that are regularly exercised, this benefit is mainly minimal. ]
The third advantage is similar to the first. Covering is the repair of damaged muscles. More effective repair means more frequent training, and each repair is to strengthen the muscles. The long-term effect has a non-negligible effect on muscle improvement.
Side effects: When using branched chain amino acids, you should pay attention to the body's supply of B vitamins and sufficient fluids. Failure to do so will result in B vitamin deficiency and dehydration.