BCAA for weight loss: benefit or myth?

BCAA for weight loss: benefit or myth? We analyze scientific research and practical aspects

What is BCAA and why are they so popular?

BCAA, or amino acids with an extensive chain, are a group of three irreplaceable amino acids: leucine, isolacin and valine. “Indispensable” means that the body cannot synthesize them on its own, and we should receive them from food or additives. These amino acids play an important role in various physiological processes, especially in muscle metabolism.

• Laycin: The most anabolic amino acid out of three. It stimulates the synthesis of protein (MPS), the process of restoration and growth of muscles, through the activation of MTOR (the target of rapamycin in mammals) – a key regulator of cell growth. Leucine also participates in the regulation of glucose levels in the blood and fat metabolism.

• Isoleycin: Participates in glucose and fatty acid metabolism, helps regulate blood sugar and helps restore muscles after training. Isolecin also has some anti -atabolic effect.

• Walin: It is necessary to maintain nitrogen balance in the body, helps to restore muscles and supports the normal functioning of the nervous system. He also plays a role in energy exchange.

BCAA is present in foods rich in protein, such as meat, poultry, fish, eggs and dairy products. However, as additives, BCAAs are often used by athletes and people striving to improve physical form, due to their potential advantages in muscle restoration, reducing muscle fatigue and stimulating protein synthesis. That is why they are so popular in the fitness industry.

BCAA and Synthesis of White: Based for Save Muscle Mass

One of the main arguments in favor of the use of BCAA, especially in the context of losing weight, is their ability to stimulate protein synthesis. When you are in a deficiency of calories, the body may begin to split muscle tissue for energy, which is counterproductive, if your goal is to preserve or increase muscle.

Protein synthesis is a process by which the body uses amino acids to build new proteins, including muscle proteins. Leucin, as mentioned earlier, plays a key role in starting this process, activating MTOR. An increase in protein synthesis helps to restore damaged muscle fibers after training and stimulates the growth of new muscle tissues.

Thus, theoretically, the addition of BCAA to the diet can help maintain muscle mass, minimizing the decay of muscle protein and supporting the synthesis of protein. This is especially important for people involved in strength training during weight loss.

Antikatabolic effect BCAA: Muscle protection from destruction

In addition to stimulation of protein synthesis, BCAA also has an anti -a -core effect. “Catabolism” is a process of splitting complex molecules, such as muscle protein, into simpler, in particular, to obtain energy. During calorie deficiency, the risk of catabolism increases, since the body is looking for alternative energy sources.

BCAA can help reduce the decay of muscle protein, providing the body with affordable amino acids for use as fuel, instead of splitting existing muscle tissues. This is achieved due to several mechanisms:

• Reducing the level of cortisol: Cortisol is a stress hormone that can contribute to catabolism. BCAA can help reduce the level of cortisol, especially after intense training.

• Improving nitrogen balance: BCAA help to maintain a positive nitrogen balance in the body, which means that the amount of nitrogen consumed (from protein) exceeds the amount of excreted nitrogen. A positive nitrogen balance is a sign of anabolic state and contributes to the preservation of muscle mass.

• Providing an alternative energy source: During training, BCAA can be used as a source of energy, reducing the body’s need for the breakdown of muscle protein.

BCAA and a feeling of satiety: a potential role in the control of appetite

Some studies show that BCAA can affect the feeling of satiety and, therefore, to control appetite. This can be useful for people striving to lose weight, since a decrease in appetite can facilitate the observance of a diet with calories deficiency.

The mechanisms through which the BCAA can affect the feeling of satiety are not completely studied, but it is assumed that they are associated with the following factors:

• Influence on neurotransmitters: BCAA can affect the level of certain neurotransmitters in the brain that are involved in the regulation of appetite. For example, they can affect the level of serotonin and dopamine, which are associated with a sense of saturation and satisfaction.

• Improving insulin sensitivity: BCAA, especially leucine, can improve insulin sensitivity. This means that the body more effectively uses insulin to transfer glucose from blood to cells, which can help stabilize blood sugar and reduce craving for sweets.

• Stimulation of the production of satiety hormones: Some studies show that BCAA can stimulate the production of satiety hormones, such as cholecystokinin (CCK) and Peptide Yy (Pyy), which signal the brain that you have eaten.

However, it is important to note that the studies in this area are still ongoing, and additional studies are needed to fully understand the effect of BCAA on the feeling of satiety and appetite control. Research results show an insignificant effect.

BCAA and decrease in fatigue: increased performance and motivation

Fatigue is a common problem for people who adhere to a diet with a shortage of calories and engaged in physical exercises. Fatigue can reduce working capacity in training, reduce motivation and make it difficult to comply with the diet. BCAA can help reduce fatigue and increase performance, which can indirectly contribute to weight loss.

The mechanisms through which the BCAA can affect fatigue are associated with the following factors:

• Reducing the level of serotonin: During physical exercises, the level of tripophanes in the blood increases, which leads to an increase in serotonin synthesis in the brain. The high level of serotonin is associated with fatigue and a decrease in motivation. BCAA compete with a tripophane for transport through a hematoencephalic barrier, reducing the intake of a tripophane into the brain and, therefore, reducing the level of serotonin.

• Improving energy metabolism: BCAA can be used as a source of energy during training, reducing the body’s need for the use of glycogen (carbohydrate reserves) and muscle protein. This can help delay the onset of fatigue and improve endurance.

• Reduced muscle damage: BCAA contribute to muscle restoration after training, reducing damage to muscle fibers and inflammation. This can help reduce muscle pain and fatigue after training.

BCAA and decrease in fat mass: direct or indirect influence?

The question of whether BCAA can directly contribute to a decrease in fat mass is a subject of disputes. Some studies show that BCAA can have an indirect effect on the decrease in fat mass due to the following mechanisms:

• Saving muscle mass: As mentioned earlier, BCAA helps maintain muscle mass during a diet. Since the muscles are metabolically active, the preservation of muscle mass can help maintain a high level of metabolism at rest, which helps to burn calories during the day.

• Improving insulin sensitivity: BCAA, especially leucine, can improve insulin sensitivity, which can help the body use carbohydrates and fats more efficiently as fuel. This can lead to a decrease in fat accumulation and an increase in fat burning.

• Thermogenesis stimulation: Some studies show that BCAA can stimulate thermogenesis, the process of heat generation by the body, which requires energy. An increase in thermogenesis can contribute to the burning of calories and a decrease in fat mass.

However, it is important to note that most studies show that BCAA does not have a significant direct effect on decreased fat mass. Their main role is to maintain muscle mass during the diet, which indirectly can contribute to a decrease in fat mass.

Scientific research: What do BCAA data say and weight loss?

Scientific research on the influence of BCAA on weight loss gives conflicting results. Some studies show that BCAA can be useful for maintaining muscle mass and improving the composition of the body, while other studies do not detect significant advantages.

• Studies supporting the benefits of BCAA:

  • The study published in the Journal of the International Society of Sports Nutrition showed that the addition of BCAA to the diet of strength training, helped to maintain muscle mass and reduce the percentage of fat in the body during the diet.
  • The study published in Amino Acids showed that leucin, one of the three BCAAs, could stimulate protein synthesis and improve the composition of the body in the elderly.

• Studies that do not confirm the benefits of BCAA:

  • The meta-analysis published in British Journal of Nutrition did not find significant advantages of adding BCAA to increase muscle mass or reduce fat mass in healthy adults.
  • The study published in the Journal of Strength and Conditioning Research showed that the addition of BCAA did not improve muscle recovery or reduced muscle pain after intense training in trained athletes.

Important factors affecting the effectiveness of BCAA for weight loss

BCAA efficiency for weight loss may depend on various factors, including:

• Calorie content of the diet: BCAA is most effective in combination with a calorie deficit. If you are not in a shortage of calories, BCAA is unlikely to help you lose weight.

• The level of physical activity: BCAA is most useful for people involved in physical exercises, especially strength training. Physical exercises stimulate protein synthesis and contribute to the preservation of muscle mass.

• Protein consumption: BCAA is not a replacement for a full -fledged source of protein. They should be used in addition to enough protein from food.

• Individual features: Individual characteristics, such as genetics, age and level of physical training, can affect the effectiveness of BCAA.

Risks and side effects BCAA

BCAA, as a rule, are considered safe for most people if used in recommended doses. However, some people may have side effects, such as:

• Digestive problems: In rare cases, BCAA can cause stomach disorder, nausea or diarrhea.

• Amino acid imbalance: Excessive BCAA consumption can disrupt the amino acid balance in the body and lead to a deficiency of other amino acids.

• Interaction with drugs: BCAA can interact with some drugs such as drugs for the treatment of diabetes and Parkinson’s disease. If you take any medicine, consult a doctor before taking BCAA.

• Potential effect on blood sugar: BCAA can affect blood sugar, so people with diabetes should be careful and control the blood sugar when taking BCAA.

How to take BCAA for weight loss: dosage and reception time

The recommended bcaa dosage varies depending on individual factors, such as weight, level of physical activity and purpose. As a rule, it is recommended to take 5-10 grams of BCAA per day, divided into several techniques.

• Reception time:

  • Before training: Reception of BCAA before training can help reduce muscle fatigue and increase performance.
  • During training: Reception of BCAA during training can help maintain muscle mass and provide the body with energy.
  • After training: After training, the BCAA intake can help accelerate muscle restoration and stimulate protein synthesis.
  • Between meals: BCAA intake between meals can help maintain a constant level of amino acids in the blood and reduce the collapse of muscle protein.

BCAA alternatives for weight loss: what else can you use?

There are BCAA alternatives, which can also be useful for weight loss and preservation of muscle mass:

• Protein powder: Protein powder, such as serum protein, casein or soy protein, contains all the necessary amino acids, including BCAA. Protein powder is a more full -fledged source of protein than BCAA, and can be more effective for stimulating protein synthesis.

• EAA (essential amino acids): EAA contain all nine essential amino acids, including BCAA. EAA can be more effective than BCAA to stimulate protein synthesis, since they contain all the necessary amino acids necessary for building new muscle tissues.

• Protein food: The use of enough protein foods, such as meat, poultry, fish, eggs and dairy products, is the best way to get all the necessary amino acids, including BCAA. Protein food also contains other important nutrients, such as vitamins and minerals.

• Creatine: Creatine is an additive that can help increase strength and muscle mass. Creatine can also help improve muscle restoration and reduce fatigue.

BCAA for vegetarians and vegans: important aspects

Vegetarians and vegans may experience difficulties in obtaining a sufficient amount of BCAA from food, since plant sources of protein often contain less BCAA than animal protein sources. In this case, the addition of BCAA to the diet can be useful for maintaining muscle mass and improving the composition of the body.

However, it is important to choose vegetarian or vegan sources of BCAA, such as additives made of plant ingredients. It is also important to combine various plant sources of protein in order to ensure all the necessary amino acids.

Conclusion: BCAA for weight loss – a panacea or marketing move?

BCAA can be useful for weight loss, but they are not a panacea. They are most effective in combination with a calorie deficit, physical exercises and sufficient protein consumption. BCAA can help maintain muscle mass, reduce fatigue and improve performance, which can indirectly contribute to a decrease in fat mass.

However, it is important to remember that the BCAA is not a replacement for a full -fledged source of protein, and they do not have a significant direct effect on a decrease in fat mass. If you plan to use BCAA for weight loss, consult a doctor or nutritionist to determine the optimal dosage and reception time. It is important to understand that the effectiveness of BCAA is individual and can depend on various factors.