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BCAAs are a trio of branched-chain amino acids very popular in the world of sports nutrition. They have earned their place thanks to their many benefits, especially for muscle gain and muscle fiber reconstruction.
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 food 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 muscle protein synthesis while limiting their degradation. In addition, this amino acid contributes to anabolism and prevents catabolism.
Isoleucine: Isoleucine has a little extra that the other two amino acids don't: it can increase glucose absorption and utilization during a workout. For this, it is an amino acid that plays a crucial role in blood sugar control in the body.
Valine: Valine is an amino acid involved in energy production for muscles and mind. It also participates in muscle tissue repair and helps facilitate recovery.
BCAAs, what are they used for?
By eating a proper and varied diet, we naturally provide our body with a certain amount of BCAAs that help 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 your BCAA amino acid needs.
Furthermore, intense sport practice and muscle recovery increase the need for BCAAs in athletes. While a sedentary person will need 1g of protein per kg of body weight, an athlete needs an intake of 2 to 2.5g/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 athlete 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
Different BCAA supplements
BCAA 4.1.1 Builders are designed for muscle mass development thanks to the anabolic support of isoleucine and valine. They are also overdosed with leucine, which contributes to mass gain by stimulating protein synthesis and muscle recovery.
BCAA 2.1.2 Resistance helps fight against 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 fight muscle fatigue. Taking them 30 minutes before exercise immediately increases performance by 6%.
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 tips:
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 (4.1.1 or 2.1.2, natural or flavored).
BCAA 4.1.1:
Natural: Mix 6g (about seven scoops) per day in 200 mL of water.
Flavored: Mix 7g (about nine scoops) per day in 200 mL of water.
BCAA 2.1.2
Natural: Mix 5g (about 5 scoops) per day in 200 mL of water.
Flavored: Mix 6g (about 6 scoops) per day in 200 mL of water.