BCAAs are a popular trio of branched-chain amino acids in the world of sports nutrition. They have gained popularity due to their numerous benefits, particularly for muscle growth and the reconstruction of muscle fibers.
What are BCAAs?
BCAAs are branched-chain amino acids. In other words, they are molecules that make up proteins when they assemble. 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. Therefore, these are molecules that we must provide to our body through diet or supplementation.
Their benefits are numerous, both for 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 prevents catabolism.
Isoleucine: Isoleucine has a little something extra that the other two amino acids don't: it can increase glucose absorption and utilization during a workout. Therefore, it is an amino acid that plays a primary role in blood sugar control in the body.
Valine: Valine is an amino acid involved in energy production for muscles and mental function. It also participates in the repair of muscle tissue and helps facilitate recovery.
What are BCAAs used for?
By eating correctly and varied, we naturally provide a certain amount of BCAAs to our body, which helps develop our muscles. However, the amount of food recommended for bodybuilders is often too high, and BCAA consumption is too low. It is therefore quite rare to meet all BCAA amino acid needs.
Furthermore, intense sports activity and muscle recovery increase the need for BCAAs in athletes. While a sedentary person needs 1 g of protein per kg of body weight, an athlete requires an intake of 2 to 2.5 g/kg. To meet these needs and restore BCAA reserves, amino acid supplementation will generally be useful to optimize physical condition.
What are the benefits of BCAAs?
Taking BCAAs before or after training improves an athlete's performance by increasing their amino acid stores. In addition, BCAAs help to:
- contribute to anabolism and muscle mass gain
- aid recovery by compensating for amino acid losses
- improve endurance
- fight fatigue
- limit catabolism and muscle loss
BCAAs 4.1.1
BCAA 4.1.1 Builders are designed for muscle mass development thanks to the anabolic support of isoleucine and valine. They also have an overdose of leucine, which contributes to mass gain by stimulating protein synthesis and muscle recovery.
What are the dietary sources of BCAAs?
As mentioned earlier, BCAAs are amino acids that must be supplied through our diet. Thus, they are present in all foods that contain protein.
Examples of important BCAA sources:
- beef
- tuna
- soy
- dairy products (cheese, milk)
- eggs
- legumes (lentils, beans)
- nuts and seeds
When and how to take BCAAs?
BCAAs should be consumed before, during, or after training.
Regarding usage advice:
If you consume BCAAs in capsules, take 6 capsules per day.
If you consume BCAAs in powder, your dosage will depend on the type of supplement (natural or flavored).
BCAA 4.1.1:
Natural: Mix 6g (approximately seven scoops) daily in 200ml of water.
Flavored: Mix 7g (approximately nine scoops) daily in 200ml of water.