BCAA for gaining mass: benefit and effectiveness

BCAA for gaining mass: Benefit and effectiveness – full guidance

Section 1: What is BCAA and why are they needed?

BCAA, or amino acids with an extensive chain, are a group of three irreplaceable amino acids: leucine, isolacin and valine. “Irreplaceable” means that the body cannot synthesize them on its own and should receive from food or additives. They make up approximately 35% of essential amino acids in muscle tissue and play a key role in various physiological processes, especially related to the growth and restoration of muscles.

• Leucine (leucine): The most important amino acid from the BCAA trio. Leucin is a powerful stimulant MTOR (Mammalian Target of Rapamycin), a key regulator of protein synthesis in cells. Mtor is a proteinquine that controls cell growth, proliferation, survival, protein synthesis and transcription. Activation of MTOR Leucin helps to increase the rate of muscle protein synthesis (MPS), which is necessary for the growth and restoration of muscle tissue after training. Leucin also participates in the regulation of blood glucose levels and increases insulin sensitivity. The deficiency of leucine can slow down or even stop the process of muscle growth.

• Isoleucine (Isoleucine): Isolecin plays a role in glucose and fatty acid metabolism. It helps to maintain a stable blood sugar and helps the absorption of glucose with muscles. Isolecin also involves in the process of muscle restoration and has an anti -atabolic effect, preventing the decay of muscle tissue during intense training or a calorie deficiency. It contributes to the transport of nitrogen into muscle cells, which is necessary for the synthesis of protein.

• Valine (Valine): Valin, like other BCAA, plays an important role in the synthesis of protein. He also participates in energy metabolism, providing muscles with energy during physical activity. Valin helps reduce fatigue and increase endurance, allowing you to train longer and more intense. It supports nitrogen balance in the body and helps to restore muscle tissue. Valin competes with a tripophane for transport through a hematoencephalic barrier, which can reduce serotonin levels in the brain, potentially reducing a sense of fatigue and increasing concentration.

Why are BCAA important for the recruitment of muscle mass?

In the context of a set of muscle mass, BCAA is important for several reasons:

1. Muscle protein synthesis stimulation (MPS): As mentioned earlier, leucine is a key stimulant of MTOR, which leads to an increase in MPS. Increased MPS means that the body builds more muscle tissue than destroys, which is a necessary condition for hypertrophy (muscle growth).

2. Reducing the decay of muscle protein (catabolism): During intensive training, the body is stressed, which can lead to the destruction of muscle tissue for energy. BCAA, especially isolacin and valin, have anti -atabolic properties, helping to prevent muscle breakdown and maintain muscle mass.

3. Reducing muscle pain (DOMS): Dlyaed ONSET MUSCLE SORENESS (DOMS) is muscle soreness that occurs 24-72 hours after intensive training. BCAA can help reduce DOMS, accelerating muscle restoration and reducing inflammation. This allows you to quickly return to training and maintain the regularity of the training process.

4. Improving recovery: BCAA contribute to faster recovery after training, reducing muscle damage and inflammation. This is especially important for those who train often and intensively, since insufficient recovery can lead to overtraining and slowdown in progress.

5. Maintaining the level of glycogen: BCAA, especially isolacin, help maintain the level of glycogen in the muscles, which is the main source of energy for muscle work. This is especially important during long and intensive training, when glycogen reserves can be depleted.

Section 2: How do BCAA work at the cellular level?

To fully understand the effectiveness of the BCAA, it is necessary to understand their mechanisms of action at the cellular level.

• Activation MTOR: Leucine is the most powerful MTOR stimulant among BCAA. MTOR is a protein complex that plays a central role in the regulation of cell growth, protein synthesis and other important cellular processes. Leucin activates MTOR, launching a cascade of signal tracks, which lead to an increase in muscle protein synthesis. In particular, leucine is associated with intracellular sensors that activate MTORC1 (MTOR COMPLEX 1), the main MTOR complex, which is responsible for the regulation of protein synthesis.

• Ribos synthesis regulation: Mtor stimulates the synthesis of ribosomes, cellular organelles responsible for protein synthesis. An increase in the amount of ribosomes leads to an increase in the power of protein synthesis in the cell.

• Translation initiation: MTOR also regulates the initiation of broadcasting, a process in which the information contained in the MRNC (matrix RNA) is used for protein synthesis. MTOR activates the factors of transaction initiation that help ribosomes to contact MRNA and begin the synthesis of protein.

• Reducing protein degradation: BCAA not only stimulate the synthesis of protein, but also reduce its degradation. They inhibit proteassomas, cell structures responsible for the splitting of proteins. A decrease in protein degradation helps maintain a positive nitrogen balance in the body, which is necessary for muscle growth.

• Improving insulin sensitivity: Leucin and isolacin improve insulin sensitivity, which means that cells become more susceptible to insulin. Insulin plays an important role in the transport of amino acids and glucose into muscle cells, which is necessary for the synthesis of protein and the restoration of glycogen.

• Reducing the level of cortisol: Cortisol is a stress hormone that can contribute to the breakdown of muscle tissue. BCAA can help reduce the level of cortisol during and after training, thereby protecting the muscles from destruction.

Section 3: Scientific research on BCAA and muscle growth

There are many scientific studies devoted to the study of the influence of BCAA on muscle growth and recovery. It is important to critically evaluate these studies, given their methodology, sample size and other factors.

• Studies confirming the benefits of BCAA:

  • Blomstrand E, et al. (2006): This study showed that the BCAA intake reduces the level of creatinkinase (muscle damage marker) after training and reduces muscle soreness.
  • Shumomura Y, et al. (2006): This study demonstrated that BCAA is taking the level of muscle damage before training and accelerates recovery.
  • Norton le, et al. (2010): This study showed that leucine is a key stimulant of muscle protein synthesis. Adding leucine to protein foods increases MPS compared to use of protein.
  • Starkie RL, et al. (2001): The study showed that BCAA can reduce mental fatigue during long training.

• Studies that question the effectiveness of BCAA:

  • Wolfe RR. (2017): The famous scientist Robert Wolfe claims that for the maximum synthesis of muscle protein, all indispensable amino acids (EAA) are needed, and not just BCAA. He believes that BCAA can be useful in situations where protein consumption is limited, but with sufficient consumption of a full protein, an additional intake of BCAA does not bring significant benefit.
  • Jackman sr, et al. (2017): This study showed that the addition of BCAA to protein foods does not lead to an additional increase in muscle protein synthesis in comparison with only protein use.

Analysis of contradictions:

It is important to note that the contradictions in research can be associated with various factors, such as:

• A different amount of protein in the diet of participants: If the study participants consume a sufficient amount of protein (1.6-2.2 g/kg of body weight), the additional intake of the BCAA may not bring significant benefits.
• Different intensity and duration of training: BCAA can be more useful for those who train often and intensively, as they help reduce muscle damage and accelerate recovery.
• Different time BCAA reception: The BCAA reception time can affect their effectiveness. Some studies show that the BCAA reception before or during training can be more effective than reception after training.
• Different BCAA ratio: The ratio of leucine, isolacin and valine in addition can affect its effectiveness. Most additives contain a ratio of 2: 1: 1 (leicin: isolacin: valin), but some studies show that a higher leicin content can be more useful.

Section 4: When and how to take BCAA for maximum efficiency?

The correct time of receiving and dosage of BCAA can significantly affect their effectiveness in the context of a set of muscle mass.

• Dosage:

  • The recommended BCAA dosage is 5-20 grams per day.
  • The dosage can vary depending on the weight of the body, the intensity of training and goals.
  • You should start with a smaller dose (5 grams) and gradually increase it, observing the reaction of the body.
  • The optimal amount of leucine in one portion is 2-3 grams.

• Reception time:

  • Before training: Reception of BCAA before training helps to reduce the decay of muscle protein during training and provide muscles with energy. Take 5-10 grams of BCAA 15-30 minutes before the start of training.
  • During training: Reception of BCAA during training helps maintain the level of glycogen in the muscles and reduce fatigue. Dissolve 5-10 grams of BCAA in water and drink in small sips during training.
  • After training: After training, taking BCAA helps to accelerate muscle restoration and stimulate protein synthesis. Take 5-10 grams of BCAA immediately after training, preferably along with a rapidly digestible source of carbohydrates and protein.
  • Between meals: BCAA intake between meals helps maintain a constant level of amino acids in the blood and prevents the decay of muscle tissue. Take 5 grams of BCAA between meals, especially if you do not consume enough protein.
  • Before going to bed: Reception of BCAA before going to bed can help prevent nightly catabolism, especially if you do not eat for a long time. Take 5 grams of BCAA before bedtime.

• Form BCAA:

  • Powder: The most common and economical form of BCAA. The powder can be mixed with water, juice or other drinks.
  • Capsules/tablets: A convenient form for admission, but can be less economical than powder.
  • Liquid form: It is quickly absorbed, but can be more expensive than powder and capsules.

• Combination with other additives:

  • Protein: BCAA is often combined with protein, especially with serum protein, for maximum stimulation of muscle protein synthesis.
  • Creatine: Creatine helps increase strength and endurance, and also contributes to the hydration of muscle cells. The combination of BCAA and creatine can improve the results of training and accelerate the set of muscle mass.
  • Glutamine: Glutamine helps strengthen the immune system and accelerate recovery after training. The combination of BCAA and glutamine can reduce the risk of overtraining and improve the general health.
  • Carbohydrates: Carbohydrates provide energy for training and help transport amino acids to muscle cells. BCAA with carbohydrates after training can accelerate the restoration of glycogen and stimulate protein synthesis.

Section 5: BCAA and a diet for a mass gain

BCAA is an addition to a diet, not a replacement for good nutrition. For a successful set of muscle mass, it is necessary to adhere to a balanced diet rich in protein, carbohydrates and healthy fats.

• Protein: Key macronutricient for muscle growth. Recommended protein consumption for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, tofu, soy meat.
• Carbohydrates: The main source of energy for training. Recommended carbohydrate consumption depends on the level of activity and goals. Sources of carbohydrates: cereals, pasta, potatoes, fruits, vegetables.
• Fat: Important for hormonal balance and health in general. Recommended fat consumption is 20-30% of the total number of calories. Sources of fats: avocados, nuts, seeds, olive oil, fish.
• Calorie content: For a set of muscle mass, it is necessary to create a small excess of calories (250-500 calories per day). An excess of calories can lead to the accumulation of fat too much.
• Diet: It is recommended to eat 5-6 times a day in small portions to maintain a constant level of amino acids in the blood and prevent the decay of muscle tissue.

The influence of BCAA on a diet:

BCAA can help in the following aspects of the diet for gaining mass:

• Maintaining muscle mass during a diet with calorie deficiency: BCAA helps prevent the decay of muscle tissue during a diet for weight loss, when the body can use muscles as a source of energy.
• Improving recovery after training: BCAA accelerate muscle restoration after training, allowing you to train more often and more intense.
• Reduced appetite: Some studies show that BCAA can help reduce appetite and control weight.

Section 6: Potential side effects and risks of BCAA

With proper use, BCAAs are considered safe for most people. However, like any additive, there are potential side effects and risks that you should know about.

• Digestive disorders: In some people, the BCAA method can cause digestive disorders, such as nausea, vomiting, diarrhea or bloating. This may be associated with individual intolerance or with the use of a too large dose of BCAA.
• Violation of the balance of amino acids: Excessive BCAA consumption can violate the balance of other amino acids in the body and lead to a deficiency of some of them. It is important to consume BCAA in reasonable doses and make sure that you get enough of the other amino acids from food.
• 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.
• Renal failure: People with renal failure should avoid taking BCAA, as this can worsen the condition of the kidneys.
• Reducing the level of serotonin: Valin, one of the BCAA, competes with a tripophane for transport through a hematoencephalic barrier. Theoretically, this can lead to a decrease in serotonin levels in the brain and cause depression or anxiety, although this is unlikely with moderate BCAA consumption.

Who should avoid taking BCAA:

• People with renal failure.
• People with side amyotrophic sclerosis (bass).
• People with maple syrup (a rare genetic disease in which the body cannot correctly split BCAA).
• Pregnant and nursing women (there are not enough studies of BCAA security for this category of people).

Important warnings:

• Always consult a doctor before taking any additives, especially if you have any diseases or you take medicines.
• Start with a smaller dose of BCAA and gradually increase it, observing the reaction of the body.
• Do not exceed the recommended BCAA dosage.
• Buy BCAA only from trusted manufacturers to avoid fakes and low -quality products.
• Pay attention to the composition of the additive and make sure that it does not contain unnecessary additives and artificial ingredients.

Section 7: BCAA alternatives for recruiting muscle mass

Although the BCAA can be useful for recruiting muscle mass, there are other additives and strategies for nutrition, which can be more effective or more affordable.

• Full protein: As mentioned earlier, for the maximum synthesis of muscle protein, it is necessary to consume all essential amino acids (EAA). A full -fledged protein (for example, serum protein, casein, egg protein) contains all the EAA, including BCAA, in the optimal ratio. Therefore, with a sufficient consumption of a full protein, an additional BCAA reception may not bring significant benefits.
• EAA (Essential Amino Acids): EAA additives contain all essential amino acids, including BCAA, in the exact ratio necessary for the synthesis of protein. Some studies show that the EAA can be more effective than BCAA, as they provide the body with all the necessary building blocks for muscle growth.
• Creatine: Creatine is one of the most studied and effective additives for increasing strength, endurance and muscle mass. Creatine helps to increase energy reserves in the muscles and stimulates the synthesis of protein.
• Beta-Alanine: Beta-Alanin is an amino acid that helps to increase the level of carnosine in the muscles. Carnosine buffers lactic acid and reduces fatigue during training.
• Citrullin Malat: Citrullin Malat is an amino acid that improves blood flow in the muscles and increases endurance. It can also help reduce muscle pain.
• Betaine: Betain (trimethyllycin) can improve strength indicators, body composition and endurance.
• Balanced diet: The most important factor for the recruitment of muscle mass is a balanced diet rich in protein, carbohydrates and healthy fats. Make sure that you consume enough calories and nutrients to maintain muscle growth.
• Regular training with weights: Excellent training is a prerequisite for muscle growth. Progressive overload (gradual increase in weight or volume of training) stimulates muscles to growth and adaptation.
• Sufficient sleep: Sleep is important for restoration of muscles and hormonal balance. Try to sleep 7-9 hours a day.
• Stress management: Stress can increase the level of cortisol, stress hormone, which contributes to the breakdown of muscle tissue. Manage stress using meditation, yoga, walking in nature or other relaxing techniques.

The choice of alternatives:

The choice of the BCAA alternative depends on your individual goals, needs and budget. If you consume quite a full -fledged protein, an additional BCAA reception may not bring significant benefits. In this case, you can consider other additives such as creatine, beta-alanine or citrullin Malat, which can improve the results of training. The most important thing is to adhere to a balanced diet, to train regularly and rest enough.

Section 8: How to choose a high -quality BCAA supplement

There are many different BCAA additives on the market, so it is important to be able to choose a quality product.

• Pay attention to the composition: Make sure that the additive contains only BCAA (leucine, isolacin and valin) and does not contain unnecessary additives and artificial ingredients. Avoid additives containing artificial dyes, flavors, sweeteners and preservatives.
• Check the BCAA ratio: Most additives contain a ratio of 2: 1: 1 (leicin: isolacin: valin). Some studies show that the higher leucine content can be more useful, so you can consider additives with a ratio of 4: 1: 1: 1 or 8: 1: 1.
• Choose trusted manufacturers: Buy BCAA only from trusted manufacturers who have a good reputation and use high -quality ingredients. Look for brands that conduct independent laboratory tests of their products to confirm their quality and cleanliness.
• Pay attention to the form of additives: Choose the form of an additive that suits you the most (powder, capsules/tablets, liquid shape).
• Read reviews: Read the reviews of other customers to find out about their experience using a specific additive.
• Compare prices: Compare the prices of various BCAA additives to choose the most profitable offer. However, you should not save on quality, as cheap additives can contain poor -quality ingredients or be fake.
• Look for quality certificates: Some organizations issue quality certificates for food additives, confirming their compliance with certain standards. The presence of such a certificate may be a sign of a quality product.

Brands that enjoy trust (example):

• Optimum Nutrition
• MuscleTech
• NOW Foods
• BPI Sports
• Nutrabolt (C4)

(This list is provided as an example and is not exhaustive. Before buying it is necessary to conduct your own research and make sure as a product.)

Section 9: Realistic expectations and BCAA: What can be expected from taking BCAA?

It is important to have realistic expectations from the BCAA and understand that this is not a magic tablet for a set of muscle mass. The BCAA can be a useful addition to the diet and the training program, but they will not replace good nutrition, regular training and sufficient rest.

• BCAA is not a replacement of protein: BCAA does not contain all the essential amino acids necessary for the synthesis of protein. Therefore, BCAA cannot replace a full -fledged protein in a diet.
• BCAA will not lead to instant muscle growth: Muscle growth is a long and complex process that requires time, effort and patience. BCAA can help accelerate this process, but they will not lead to instant muscle growth.
• BCAA will not save you from the need to train: Excellent training is a prerequisite for muscle growth. BCAA can help improve the results of training, but they will not save you from the need to train.
• BCAA do not compensate for poor nutrition: A balanced diet rich in protein, carbohydrates and healthy fats is the basis for the recruitment of muscle mass. BCAA can be a useful addition to a diet, but they do not compensate for poor nutrition.

What can be expected from taking BCAA:

• Reducing muscle pain (DOMS).
• Acceleration of recovery after training.
• Reducing the decay of muscle protein (catabolism).
• A slight increase in muscle protein synthesis (MPS), especially with insufficient protein consumption.
• Improving endurance during long training.
• Maintaining muscle mass during a diet with calories deficiency.

Realistic approach:

BCAA can be useful for some people, especially for those who train often and intensively, observe a diet with calorie deficiency or has difficulties with the consumption of a sufficient amount of protein. However, the BCAA is not a necessary addition to everyone. Before the reception of BCAA, it is important to evaluate your individual needs, goals and budget. If you adhere to a balanced diet, regularly train and rest enough, you can achieve excellent results without using BCAA. Ultimately, the success in the set of muscle mass depends on the combination of proper nutrition, training and lifestyle.