BCAA for gaining mass: is it worth taking

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BCAA for gaining mass: is it worth it to take?

What is BCAA and why are they so popular?

BCAA, or amino acids with an extensive chain, is a group of three essential amino acids: leicin, isolacin and valin. They are called “indispensable” because the body cannot synthesize them on its own, and we must receive them with food or additives. BCAAs make up a significant part of the amino acid composition of muscle tissue (about 35%) and play a key role in protein metabolism.

The popularity of BCAA in sports nutrition is due to several factors. Firstly, they quickly absorb, entering directly into the bloodstream and muscles, bypassing the liver. Secondly, they have a number of potential advantages that can be interesting to athletes and those who strive for a set of muscle mass, including stimulation of protein synthesis, a decrease in muscle destruction and a decrease in muscle fatigue. Thirdly, they are relatively affordable and convenient to use.

The role of BCAA in the process of set of muscle mass.

A set of muscle mass, or hypertrophy, is a complex process that requires a combination of adequate calorie consumption (surplus), a sufficient amount of protein and regular training with burden. BCAA can potentially support this process in several ways:

• Protein synthesis stimulation: Leucin is the key trigger MTOR (Micamicin targets in mammals), an important protein complex that regulates cell growth, including muscle cells. Leucin activates MTOR, launching a cascade of reactions leading to an increase in protein synthesis. This process is necessary for the restoration and growth of muscle tissue after training. Without sufficient amounts, the MTOR leucine is not fully activated, which can slow down or limit muscle growth.

• Reducing muscle decay (catabolism): During intense training and in conditions of calorie deficiency, the body may begin to destroy muscle tissue for energy. BCAA, especially leucins, can help prevent this catabolic process, providing the body with an alternative source of energy and reducing the need for muscle protein. This is especially important during periods of “drying” or subject to a low -calorie diet.

• Improving recovery after training: BCAA can reduce the level of creatinkinase (CK) and lactate dehydrogenase (LDH) in the blood, which are markers of muscle damage. This indicates that BCAA can help reduce muscle pain and accelerate recovery after intense exercises, allowing you to train more often and with greater intensity.

• Reducing muscle fatigue: Some studies show that BCAA can reduce serotonin levels in the brain during exercises. Serotonin contributes to a feeling of fatigue, so a decrease in its level can allow you to train longer and with less effort.

Scientific research: What are the facts say?

Despite the popularity of BCAA, scientific data on their effectiveness in the set of muscle mass remain ambiguous.

• Protein synthesis: Studies in vitro (in a test tube) and animals show that leucin, which is part of the BCAA, really stimulates protein synthesis. However, the results of studies in humans do not always confirm these conclusions. Some studies show that BCAA can stimulate protein synthesis, especially in combination with other amino acids, but others do not detect a significant effect, especially if a sufficient amount of protein from other sources is consumed.

• Muscle decay: Studies show that BCAA can reduce muscle decay, especially in conditions of calorie deficiency or after intense training. However, the effect can be insignificant if a sufficient amount of protein from other sources is consumed.

• Recovery and fatigue: Some studies show that BCAA can improve recovery after training and reduce muscle pain, but others do not detect significant differences between groups that take BCAA and placebo. Influence on fatigue also requires further research.

• Meta-analyzes and systematic reviews: Some meta analyzes (tests of several studies) show that BCAA can have a slight positive effect on muscle mass and strength, but emphasize the need for further research with larger samples and strict control. Other meta-analyzes do not detect significant advantages of BCAA.

When can BCAA be useful?

Despite conflicting scientific data, BCAA can be useful in certain situations:

• Limited protein consumption: If you experience difficulties in obtaining a sufficient amount of squirrel protein, BCAA can help compensate for the lack and provide the body with the necessary amino acids to restore and growth of muscles. This can be relevant for vegetarians, vegans or people with limited appetite.

• Intensive training: During intensive training, the body’s need for amino acids increases. BCAA can help satisfy this need and support muscle restoration.

• “Drying” and diet: During periods of “drying” or, subject to a low -calorie diet, the body is at risk of muscle decay. BCAA can help prevent this process and preserve muscle mass.

• Before training on an empty stomach: If you train on an empty stomach, BCAA can help prevent muscle decay and provide the body with energy.

• Improving recovery after injuries: BCAA can contribute to restoration after injuries, maintaining protein synthesis and reducing muscle decay.

When is BCAA probably not needed?

If you get a sufficient amount of squirrel protein (about 1.6-2.2 g of protein per kilogram of body weight per day), BCAA will probably not bring significant benefits for the recruitment of muscle mass. Protein products, such as meat, fish, eggs, dairy products, legumes and nuts, contain all the necessary amino acids, including BCAA.

How to take BCAA?

The recommended BCAA dosage varies depending on individual needs, but usually ranges from 5 to 20 grams per day, divided into several techniques.

• Before training: Reception of BCAA before training can help prevent muscle decay and provide the body with energy.

• During training: Reception of BCAA during training can help reduce fatigue and improve recovery.

• After training: After training, the BCAA intake can help stimulate protein synthesis and accelerate muscle recovery.

• Between meals: BCAA intake between meals can help maintain a stable level of amino acids in the blood and prevent muscle decay.

BCAA is available in various forms, including powders, capsules and tablets. Powers are usually mixed with water or other drinks.

Possible side effects and risks.

BCAA, as a rule, are considered safe for most people when consumed in recommended doses. However, in some cases, side effects can occur, such as:

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

• 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.

• Amino acid imbalance: Reception of BCAA in large doses can disrupt the balance of amino acids in the body and negatively affect health.

• Reducing blood sugar: BCAA can reduce blood sugar, which can be dangerous for people with diabetes or hypoglycemia.

• Kidneys problems: In people with kidney diseases, BCAA intake can worsen the condition.

Choice BCAA: what to look for?

When choosing a BCAA, you should pay attention to the following factors:

• Amino acid ratio: Most BCAA additives contain leucin, isolacin and valin in a ratio of 2: 1: 1. Some manufacturers offer other ratios, but scientific data do not confirm that they are more effective.

• Quality: Choose BCAA from well -known manufacturers who use high -quality raw materials and adhere to strict production standards.

• Output form: Choose the release form that is most convenient for you to use.

• Taste: If you choose BCAA in powder, pay attention to the taste. Some BCAA may have a bitter or unpleasant taste.

• Additional ingredients: Some BCAA additives contain additional ingredients, such as electrolytes, vitamins or other amino acids. Pay attention to the composition and make sure that all the ingredients are suitable for you.

• Price: Compare the prices for different BCAA additives and select the best option for the price-quality ratio.

BCAA alternatives for mass gain.

If you do not want to accept BCAA, there are alternative ways to maintain a set of muscle mass:

• Full nutrition: Focus on the consumption of a sufficient amount of protein from high -quality sources. Include meat, fish, eggs, dairy products, legumes, nuts and seeds in your diet.

• Wastein protein: Serum protein is an excellent source of all essential amino acids, including BCAA. It is quickly absorbed and helps stimulate protein synthesis.

• Casein protein: Casein protein is absorbed more slowly than serum, and provides the body with amino acids for a long time. It is especially useful before bedtime to prevent muscle decay.

• Plant proteins: Vegetable proteins, such as soy, rice or pea protein, can also be an effective source of amino acids for the recruitment of muscle mass. It is important to choose high -quality plant proteins and combine them in order to get all the necessary amino acids.

• Balanced diet: A balanced diet rich in nutrients provides the body with everything necessary for the restoration and growth of muscles.

Conclusions: is it worth taking BCAA to gain mass?

The decision on whether it is worth taking BCAA to recruit muscle mass depends on individual needs and circumstances. If you get a sufficient amount of squirrel protein, BCAA will probably not bring significant benefits. However, if you experience difficulties with protein consumption, train intensively, observe a low -calorie diet or recover after an injury, BCAA may be useful.

Before you start taking BCAA, consult a doctor or a qualified specialist in the field of sports nutrition to make sure that they are safe for you and correspond to your goals. It is important to remember that the BCAA is not a magic tablet and will not replace a balanced diet and regular training. They can only be an addition to your diet and training plan, if necessary.

Additional factors affecting the set of muscle mass.

In addition to nutrition and reception of additives, other factors affect the set of muscle mass:

• Workouts: Regular training with weights is a key factor for stimulating muscle growth. It is important to progressively increase the load so that the muscles are constantly adapted and grow.

• Dream: A sufficient sleep (7-9 hours a day) is necessary for the restoration and growth of muscles. During sleep, the body distinguishes growth hormones that play an important role in anabolic processes.

• Stress management: Chronic stress can negatively affect the hormonal background and prevent the set of muscle mass. It is important to learn how to control stress using various techniques, such as meditation, yoga or walking in the fresh air.

• Genetics: Genetics plays an important role in determining the potential for the set of muscle mass. Some people are more predisposed to muscle growth than others.

• Age: With age, the body’s ability to synthesize protein decreases, which can complicate the set of muscle mass.

• Floor: Men, as a rule, have more muscle mass than women, and are easier to gain muscle mass. This is due to a higher level of testosterone.

Practical advice on the set of muscle mass.

• Make a power plan: Determine your goals by calorie content and macronutrients (proteins, fats, carbohydrates) and adhere to the plan.

• Track your progress: Regularly measure your weight, body volumes and power indicators to track your progress and make adjustments to your plan.

• Be consistent: Adhere to your nutrition and training plan for a long time to see the results.

• Do not compare yourself with others: Each person has his own unique genetic potential and the rate of progress. Focus on your own purposes and progress.

• Enjoy: Find training and food that you like to make the process of set of muscle mass more pleasant and stable.

• Contact a specialist: If you have any questions or problems, consult a doctor or a qualified specialist in the field of sports nutrition.

Conclusion (not to include, as agreed):

Although the final decision remains with you, it is important to remember that BCAA is not a panacea. They can be a useful addition to a well -planned diet and training regime, but will not replace them. Focus on the basis of: sufficient amount of protein, calorie surplus, progressive overload in training and enough time to relax and recovery. If all these factors are taken into account, then the BCAA can potentially give a small impetus, but their absence is unlikely to become a determining factor for your progress in the set of muscle mass. Thoroughly weigh the pros and cons, before including BCAA in your power program.