The branched chain amino acids or BCAAs are made up of Leucine, Isoleucine and Valine and make up 35% of the amino acids present in the muscle.
Unlike most of the other amino acids, BCAAs pass the hepatic metabolism and intervene directly in muscle work, where they serve as nitrogen donors for the synthesis of other important amino acids, such as glutamine and "alanine. In doing so, they exert an" anti-catabolic action. on the musculature.
Therefore, the integration of BCAA allows the following advantages:
1. Greater stimulation of protein synthesis
2. Increased muscular endurance due to the "opposition of" free tryptophan entering the brain. The latter is an essential amino acid that in the last stages of physical activity, when BCAAs begin to be used as an energy substrate, enters the brain, where it is converted into serotonin, a brain neurotransmitter that imparts the sensation of fatigue (this is a good reason to take BCAAs before a workout)
3. Limitation of ammonia formation (a very toxic substance for tissues that forms during exercise which also prevents protein synthesis).
4. More energy during workouts. This is due to the fact that BCAAs during their oxidation form alanine, which is the most important precursor of gluconeogenesis (formation of new glucose, hence energy) in the liver, keeping blood sugar stable. Without forgetting that the synthesis of glutamine depends on branched chain amino acids.
5. Like steroids, BCAAs work best when the muscle is in a catabolic state, for example from a low-calorie diet; therefore branched can help prevent muscle loss during strict diets
6. Greater recovery
7. Stronger immune system
WHY "TAKE THEM BEFORE WORKOUT"
- Taking the branches before a workout influences the response of some anabolic hormones, particularly growth hormone, insulin and testosterone.
- In addition, BCAAs block tryptophan from entering the brain, so we will have more energy.
WHY "TAKE THEM DURING TRAINING."
- Taking BCAAs during exercise could decrease the protein breakdown that occurs in skeletal muscles during that exercise.
- For the aforementioned reasons, the administration of the branches during physical exercise can also serve to relieve some of the fatigue encountered in prolonged training sessions.
WHY "HIRE THEM AT THE END OF A WORKOUT
- To restore energy reserves and to promote protein synthesis, thus decreasing post-workout catabolism.
DOSAGES
You need to take 1g of branched chain amino acids for every 10kg of body mass. So a person of 80Kg must take 8g of branched out before, during and after the workout
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