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BCAAs are a trio of branched chain amino acids that are very popular in the world of sports nutrition. They have made a name for themselves thanks to their many benefits, particularly for muscle gain and rebuilding muscle fibers.
What are BCAAs?
BCAAs are branched-chain amino acids. In other words, they are molecules that make up proteins when they come together. In total, there are 20 amino acids responsible for protein production: 8 are essential amino acids and 11 are non-essential.
BCAAs belong to the family of essential amino acids and are composed of leucine, isoleucine and valine. They are called "essential" because they cannot be synthesized by the body. They are therefore molecules that we must provide to our body via diet or supplementation.
Their benefits are numerous, both in terms of muscle building and recovery. Their different components each have properties that act in combination and reinforce each other.
Leucine: Leucine is the amino acid that most stimulates muscle volume gain. It actively participates in the synthesis of muscle proteins while limiting their degradation. In addition, this amino acid contributes to anabolism and protects against catabolism.
Isoleucine: Isoleucine has a little something extra over the other two amino acids: it can increase the uptake and use of glucose during a workout. For this reason, it is an amino acid that plays a key role in controlling sugar in the body.
Valine: Valine is an amino acid that is involved in the production of energy for muscles and the mind. It also helps repair muscle tissue and helps facilitate recovery.
BCAA, what is its use?
By eating properly and varied, we naturally provide a certain amount of BCAA to our body which allows us to develop our muscles. However, the quantity of food recommended for athletes who are fans of bodybuilding is often too high and the consumption of BCAA, too low. It is therefore quite rare to meet all of your needs in BCAA amino acids.
In addition, intensive sports practice and muscle recovery increase the need for BCAAs in athletes. While a sedentary person will need 1 g of protein per kg of body weight, an athlete requires an intake of 2 to 2.5 g/kg. In order to meet these needs and restore BCAA reserves, amino acid supplementation will therefore generally be useful to optimize physical condition.
What are the benefits of BCAAs?
Taking BCAAs before or after training helps improve the athlete's performance by increasing their amino acid stores. In addition, BCAAs help to:
- contribute to anabolism and muscle mass gain
- help recovery by replacing amino acid losses
- improve endurance
- fight against fatigue
- limit catabolism and muscle loss
The different BCAA supplements
BCAA 4.1.1 Builders are responsible for the development of muscle mass thanks to the anabolic support of isoleucine and valine. They are also overdosed in leucine which contributes to mass gain by stimulating protein synthesis and muscle recovery.
BCAA 2.1.2 Resistance is designed to combat catabolism and loss of strength that occur during training. These are the BCAAs with the highest concentration of leucine-valine, which is why, taken before and during exercise, they help limit drops in blood valine levels and combat muscle fatigue. Taking them 30 minutes before exercise immediately increases performance by 6%.
What are the sources of BCAA in food?
As mentioned earlier, BCAAs are amino acids that must be supplied through our diet. Thus, they are present in all foods that contain protein.
Example of important BCAA sources:
- beef
- the tuna
- soybeans
- dairy products (cheese, milk)
- the eggs
- legumes (lentils, beans)
- nuts and seeds
When and how to take BCAAs?
BCAAs should be consumed before, during or after training.
Regarding the usage advice:
If you are taking BCAA capsules , take 6 capsules per day.
If you are consuming BCAA powder , your dosage will depend on the type of supplement (4.1.1 or 2.1.2, plain or flavored).
BCAA 4.1.1:
Nature : Mix 6 g (about seven scoops) per day in 200 mL of water.
Flavored : Mix 7 g (approximately nine scoops) daily in 200 mL of water.
BCAA 2.1.2
Nature : Mix 5 g (approximately 5 scoops) per day in 200 mL of water.
Flavored : Mix 6 g (approximately 6 scoops) per day in 200 mL of water.
