BCAAs or branched chain amino acids are represented by leucine, isoleucine and valine and make up for 35% of the amino acids present in the muscles. Unlike most of the other amino acids, BCAAs bypass the hepatic metabolism (liver) and are directly involved in muscle work, where they serve as donors of nitrogen for the synthesis of other important amino acids, such as glutamine and alanine.
With their direct involvement as donors of nitrogen to the muscles, BCAAs are directly involved in the anti-catabolic processes that take place in the muscles. The administration of branched chain amino acids, therefore, has a few advantages regarding strength, energy and muscle building.
BCAA health and muscle building benefits
1. Greater stimulation of protein synthesis (faster muscle gains)
2. Increased muscle strength due to the opposition of the entrance of free tryptophan in the brain. The latter is an essential amino acid which in the last stages of physical activity, the moment when BCAAs begin to act as an energy substrate, enters the brain, where it is converted into serotonin, a brain neurotransmitter that imparts the feeling of fatigue ( this is a good reason to take BCAAs before a workout )
3. Limitation of the formation of ammonia ( Which is a very toxic substance to the tissues and 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, therefore energy) in the liver, while maintaining stable blood glucose. Not to mention that the synthesis of glutamine depends on the branched chain amino acids.
5. BCAAs work best when the muscle is in a catabolic state, for example due to a low calorie diet, so they can help prevent muscle loss during strict diets.
6. Faster recovery. A study on the effects of BCAA on skeletal muscle show that supplementing before exercise slows down the breakdown of muscle proteins during exercise and promotes protein synthesis in skeletal muscle in humans and rats, suggesting that a BCAA supplement may decrease muscle damage induced by exercise and promote recovery from the damage.
7. Stronger immune system.
How to take BCAAs
Taking BCAA pre workout
· Taking the branched chain amino acids before a workout triggers the response of some anabolic hormones, particularly growth hormone, insulin and testosterone.
· In addition, BCAAs block the entry of tryptophan into the brain (mentioned earlier), so we get more energy during an intense workout.
Taking BCAA in the middle of a workout
· Taking BCAAs could decrease protein degradation that occurs in skeletal muscle during intense exercise.
· For the reasons mentioned, the administration of BCAA during exercise can also be used to reduce some of the difficulty encountered during long training sessions.
Taking BCAA post workout
· To restore the energy reserves and to facilitate the protein synthesis, thus decreasing the catabolism post-workout.
As a rule of a thumb, you should take 1g of BCAA per 20lbs of body mass. So, a person weighting 200 lbs should take 10g of branched chain amino acids, divided in three parts – before, during and after the workout.
Great blog here! And Merry Christmas!
Thanks and Merry Christmas to you too 🙂
For a 200lb person is that 10g divided into 5g each for pre and post workout for 10g all together? Or 10g each for pre and post?
You can take 5-7g before and another 5-7g after the workout.
Hi 🙂 OK, so I know “what” and how “much” – but there’s more important question – when exactly? Is “before workout” means “5 min. before workout”, or “1 hour before” workout? Can You explain that?
You can take BCAAs both before and after the workout. Because they are absorbed fast 30 min before and right after the workout is a good time to take them.
Hi there I use the protein whey gold standard 100% and there it’s 5’5g of BCAAs on it and I take just one scoop after training and I train 5 days per week from 2 hours to 2.30minutes it’s that enough portion form me?
You can add another dose (30g) about 2 hours before the workout
I weigh 110lbs and workout 5 days a week. Please could recommend a dosage and its frequency. I take 1 scoop whey Protein after my work out.
About 5-10 grams daily