BCAA for muscle growth: is it worth it

BCAA for muscle growth: is it? Deep analysis.

What is BCAA and why do they say so much about them?

BCAA, or amino acids with an extensive chain (Branched-Chain Amino Acids), are a group of three essential amino acids: leucine, isolacin and valin. They are called “irreplaceable”, since the body is not able to synthesize them on its own, and we must receive them from food or additives. Unlike most other amino acids that are metabolized in the liver, BCAAs are largely metabolized in the muscles. It is this feature that makes them popular among athletes and people striving to increase muscle mass.

Why are BCAA so actively discussed in the context of muscle growth? The main reason lies in the proposed role of leucin in stimulating the synthesis of muscle protein (MPS) – a key process that underlies growth and restoration of muscle tissue. Other potential advantages attributed to BCAA include a decrease in muscle pain after training (DOMS), a decrease in fatigue and improving sports indicators. However, before recommending BCAA as a mandatory supplement for everyone striving for hypertrophy, it is necessary to carefully analyze scientific data, evaluate their effectiveness in various situations and consider potential disadvantages.

BCAA: Leucin as a key player

The main character in the BCAA trio is certainly leucine. It is leicin that is considered the main stimulant of MPS. It activates the key signaling path known as MTOR (Mammalian Target of Rapamycin), which plays a central role in the regulation of cell growth, including muscle cells.

• Activation MTOR: Leucine acts as a “trigger” for Mtor. When the level of leucine in the blood rises, the MTOR is activated, and the cascade of reactions leads to an increase in the synthesis of muscle protein. This process requires all the necessary amino acids, and not just leucine.

• Insulin alarm: BCAA, especially leucin, can stimulate the release of insulin. Insulin, in turn, also activates MTOR and contributes to the transport of amino acids into muscle cells. This, in turn, improves the process of restoration and muscle growth.

• Reducing the decay of muscle protein (MPB): Some studies show that BCAA can reduce the level of cortisol, stress hormone, which can contribute to the decay of muscle tissue. However, the effect of BCAA on MPB is less pronounced than their influence on MPS.

• Improving glycogen synthesis: BCAA, especially after training, can improve the synthesis of glycogen, the stock of carbohydrates in the muscles. Restoring glycogen reserves is important for further training and recovery.

It is important to understand that the effectiveness of the BCAA in stimulation of MPS depends on several factors, including the general consumption of protein, the time of intake, the intensity of training and the individual characteristics of the body. A simple addition of BCAA to an insufficient diet will not lead to significant results.

Scientific research: What does the science of BCAA and muscle growth say?

Scientific data on the influence of BCAA on muscle growth are ambiguous. Many studies show that BCAA can be useful in certain situations, but other studies do not detect significant influence.

• Protein deficiency studies: BCAA is most effective in conditions of protein deficiency. If a person does not consume enough protein with food, the addition of BCAA can help stimulate MPS and prevent the decay of muscle tissue. In these cases, BCAA can make up for the lack of necessary amino acids.

• Studies with sufficient protein consumption: If a person consumes enough protein with food (about 1.6-2.2 grams of protein per kilogram of body weight per day), the addition of BCAA may not bring significant benefits. In this case, the body already receives a sufficient amount of amino acids to stimulate MPS. Additional BCAA can simply oxidize and be used as a source of energy.

• Impact of Doms (Delayed Onset Muscle Soreness): Some studies show that BCAA can reduce muscle pain after intense training. This is due to the fact that BCAA can reduce inflammation and accelerate the restoration of muscle fibers. However, the BCAA effect on DOMS can be individual and vary depending on the intensity of training and other factors.

• Influence on fatigue: Some studies show that BCAA can reduce fatigue during long training. This is due to the fact that BCAA can compete with a tripophan for penetration into the brain. Tryptophan is the predecessor of serotonin, neurotransmitter, which can cause fatigue.

• Research on athletes: Research on athletes show mixed results. Some studies find that BCAA can improve sports indicators, especially in sports that require endurance. Other studies do not detect significant influence.

It is important to note that many BCAA studies have restrictions, such as small samples, various protocols and lack of standardization. Additional studies are needed to determine the optimal dosage, time of receipt and effectiveness of BCAA in various situations.

BCAA vs. Whelves protein: What is the difference?

The question often arises: which is better – BCAA or serum protein? The answer depends on your goals and the current diet.

• Wastein protein: Serum protein is a full -fledged source of protein containing all essential amino acids, including BCAA. It is an excellent choice for those who want to increase protein consumption and stimulate MPS. Serum protein also contains other beneficial substances, such as immunoglobulins and lactoperrin.

• BCAA: BCAA contain only three amino acids – leucine, isolacin and valin. They can be useful in conditions of protein deficiency or to stimulate MPS before training. However, the BCAA is not a full -fledged source of protein and do not contain other beneficial substances contained in serum protein.

In most cases, serum protein is a more profitable choice than BCAA. It contains all the necessary amino acids for the growth and restoration of muscles, as well as other beneficial substances. BCAA can be useful in certain situations, but they are not a mandatory addition to everyone.

When and how to accept BCAA: recommendations for dosage and reception time

If you decide to accept BCAA, it is important to know how to do it correctly.

• Dosage: The recommended BCAA dosage is from 5 to 20 grams per day. The dosage can vary depending on the weight of the body, the intensity of training and other factors. Start with a small dose and gradually increase it, if necessary.

• Reception time: There are several options for taking BCAA:

  • Before training: Reception of BCAA before training can help reduce fatigue and prevent the decay of muscle tissue.

  • During training: The BCAA reception during training can help maintain the level of amino acids in the blood and prevent the decay of muscle tissue.

  • After training: Reception of BCAA after training can help stimulate MPS and accelerate the restoration of muscle fibers.

  • Between meals: BCAA intake between meals can help maintain the level of amino acids in the blood and prevent the decay of muscle tissue, especially if you do not consume enough protein with food.

• Output form: BCAA is available in various forms of release, such as powder, capsules and tablets. The powder can be mixed with water or other drinks. Capsules and tablets are convenient for reception on the road.

• Amino acid ratio: Many BCAA additives contain the ratio of amino acids 2: 1: 1 (leicin: isolacin: valin). This ratio is considered optimal for stimulation of MPS.

Potential side effects and risks

BCAAs are considered safe for most people, if you take them in recommended doses. However, in some cases, side effects can occur, such as:

• Disorder of the gastrointestinal tract: In some people, the BCAA can cause disorder of the gastrointestinal tract, such as nausea, vomiting, diarrhea or bloating.

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

• Violation of metabolism: In rare cases, taking high doses of BCAA can disrupt metabolism, especially in people with liver or kidney diseases.

• Amino acid imbalance: Long -term reception of high doses of BCAA can lead to an imbalance of amino acids in the body.

Before you start taking BCAA, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine.

Alternative sources BCAA: Food as the best choice

Do not forget that BCAA can be obtained from food. Many foods contain BCAA, including:

• Meat: Meat, especially beef and chicken, is an excellent source of BCAA.

• Fish: Fish, especially salmon and tuna, is also a good source of BCAA.

• Eggs: Eggs contain all essential amino acids, including BCAA.

• Dairy products: Dairy products, such as milk, cheese and yogurt, also contain BCAA.

• Legumes: Legumes, such as lentils and beans, contain BCAA, although in smaller quantities than animal products.

• Nuts and seeds: Nuts and seeds also contain BCAA.

A balanced diet containing a sufficient amount of protein can provide the body with all the necessary BCAA. BCAA additives can be useful in certain situations, but they should not replace good nutrition.

Conclusion: BCAA – is it worth spending money?

The question of the feasibility of taking BCAA for muscle growth remains open and depends on individual factors. If you consume enough protein with food, the addition of BCAA will probably not bring significant benefits. However, BCAA can be useful in conditions of protein deficiency, to reduce muscle pain after training or to reduce fatigue during long training.

Before making a decision on taking BCAA, it is important to evaluate your diet, goals and individual characteristics of the body. If you doubt, consult a doctor or a qualified nutrition specialist. Remember that BCAA is only one of many factors affecting muscle growth. It is also important to train correctly, it is enough to relax and consume a balanced diet.

SEO Keywords: BCAA, amino acids with an extensive chain, muscle growth, hypertrophy, leicin, isoleicin, valine, muscle protein synthesis, mtor, doms, fatigue, serum protein, additives, sports nutrition, bodybuilding, fitness, diet, recovery, dosage, side effects, pivot, pivot, pivot. Rich products BCAA.