Tip: Branched-chain amino acids are suitable for intermediate and above bodybuilders.

Branched-chain amino acids (BCAA) are the most important and effective nutritional supplements for any sports program. So it's important that if you want to gain muscle or gain more energy naturally and without any side effects, you should seriously consider using branched-chain amino acids.

1. Overview of amino acids

Without protein, muscles cannot grow. All proteins are composed of more than 20 different amino acids. Proteins are huge molecules made up of many long chains of units called amino acids, which are the building blocks of proteins. Each amino acid has an amino group (NH3) at one end, a carboxylic acid group at the other end, and a carbon chain in the middle. The differences in the charge and structure of the amino acids affect the shape and function of the proteins they form.

The 22 amino acids can be divided into two groups:

Essential amino acids: threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, valine

Non-essential amino acids: alanine, arginine, aspartic acid, cysteine, optic acid, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine, tyrosine , Histidine

Eight of them are called essential amino acids that the body cannot synthesize, including threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine, because they must be obtained from food or Supplement intake. There are two other amino acids that the body can synthesize, histidine and arginine, which are sometimes called essential amino acids for children because their bodies grow very fast and their own synthesis cannot meet their needs.

　2. Branched-chain amino acids (BCAA)

Branched-chain amino acid supplements, commonly known as BCAAs, have become extremely popular over the years among athletes who want to increase lean body mass and athletic performance. Branched-chain amino acids include valine, leucine, and isoleucine. It is generally believed that branched-chain amino acids can enter the brain through the bloodstream and reduce the production of serotonin in the brain, and 5-hydroxytryptamine can make people feel tired. Reduces mental fatigue by reducing serotonin levels. There is already a considerable amount of scientific research supporting this theory. When you want to train for a stronger, more powerful body, stimulating and fueling your muscles at a cellular level is necessaryOf course, branched-chain amino acids (valine, leucine, and isoleucine) make up almost 1/3 of muscle protein. BCAA slows down muscle fatigue, accelerates recovery, reduces the loss of other amino acids from muscles during exercise, and helps the body absorb protein. Lack of one of these three will result in muscle loss. Unlike other amino acids, BCAAs are metabolized in the muscles, not the liver.

Branched-chain amino acids compete with each other in terms of absorption capacity, so they must be supplemented at the same time to ensure maximum absorption. Branched-chain amino acids are also consumed very quickly in muscles during training. Supplementing branched-chain amino acids before and/or during exercise can improve exercise capacity and delay fatigue. Taking BCAAs immediately after exercise or with a post-exercise meal can reduce cortisol (damage to muscles – the culprit of overtraining!) and quickly restore BCAA levels in muscles.

3. What are the functions of branched chain amino acids

Branched-chain amino acids serve as nitrogen carriers and assist in the synthesis of other amino acids required for muscle synthesis. Simply put, it is a process in which simple amino acids synthesize complex and complete muscle tissue. Therefore, branched-chain amino acids stimulate the production of insulin, whose main function is to allow peripheral blood glucose to be absorbed into the muscles and used as a source of energy. The production of insulin also promotes the absorption of amino acids into the muscles. Branched-chain amino acids have both anabolic and anti-catabolic effects, as they can significantly increase protein synthesis, promote the release of related hormones, such as growth hormone (GH), IGF-1 (insulin-like growth factor-1) and insulin, as well as help To maintain a reasonable testosterone/cortisol ratio.

Branched-chain amino acids are also very anti-catabolic, as they help prevent protein breakdown and muscle loss, which is very important for those in the pre-competition diet phase. At this time when caloric intake is relatively low, it is strongly recommended to use branched-chain amino acids, because the speed of protein synthesis decreases and protein decomposition increases at this time. Just like when the protein eaten is digested and absorbed, the protein is hydrolyzed and decomposed into simple , soluble substances, such as peptides and amino acids, otherwise there is a risk of losing muscle!

Valine

Valine is a lipophilic amino acid closely related to leucine and isoleucine both functionally and structurally. These amino acids are very hydrophobic and are usually found in the interior of proteins. They are rarely used in common biochemical reactions, but due to their hydrophobic properties, they determine the three-dimensional structure of proteins. They are essential amino acids and must be supplemented in the diet. Important sources of valine include soybean meal, cottage cheese, fish, lean meat, and vegetables. Compared with other amino acids, the molar rate of protein and enzyme synthesis from valine is 6.9%.

Leucine

Leucine, like its cousins ​​isoleucine and valine, is a hydrophobicAmino acids are structural components found inside proteins and enzymes. These amino acids appear to have no other significant metabolic effects, but they are necessary because they cannot be synthesized by mammalian tissues and must be obtained from the diet. Leucine binds to glycine, the second most common amino acid in protein molecules, at a molar binding rate of 7.5%. It provides the raw materials your body needs to produce other essential biochemical components, some of which are used to produce energy and brain stimulants that help you stay more alert.

Isoleucine

Isoleucine is also a member of the lipophilic side chain amino acid family and consists of extremely hydrophobic groups mainly located inside proteins and enzymes. Like other members of this family (leucine, valine), isoleucine is an essential amino acid that cannot be synthesized by mammalian tissues. Another characteristic of this amino acid is that their main role is to integrate into proteins and enzymes, helping to maintain the tertiary structure of this macromolecule. Compared with other amino acids, the molar rate of isoleucine in protein synthesis and enzymes is 4.6%. It also provides the raw materials the body needs to produce other essential biochemical components, some of which are used to produce energy and brain stimulants that help you stay more alert.

4. Research results

A recent study in the Journal of Medical Nutrition reported that supplementing the diet of endurance athletes with branched-chain amino acids reduced muscle breakdown. Other studies have also shown that after intense strength training, even for elite athletes, muscle breakdown increases in the next 4-14 hours, followed by the muscle synthesis period. If the muscle synthesis phase exceeds the breakdown phase in quantity and time, the strength and size of the muscle will increase. So anything that reduces muscle breakdown may be beneficial. Rapidly filling muscle cells with amino acids immediately after exercise could theoretically be beneficial by providing an alternative source of amino acid utilization. It will be more beneficial to supplement quickly absorbed amino acids immediately after exercise.

Recently, researchers at Auburn University in the United States conducted a trial to compare the blood amino acid levels of 10 male subjects (average age 30) after three different treatments. One group took a blend of easily absorbed amino acids, another took the same amount but in the form of a complete protein (cottage cheese), and the third group was a combination of the first two. Each set contained a similar range of amino acid profiles and 23g of total protein, 5g of carbohydrates, 2g of fat, and also included 20ml of water. Each subject's diet was standardized before the experiment. After 15 minutes, the test found that the peripheral amino acid levels of the first and third groups (that is, including the individual amino acid groups) were much higher than those of the whole protein group, although in many fields of nutrition, individual response variability is relatively large. A better result is that one of the previous worries - whether the body's kidneys will metabolize it quickly after taking amino acids, did not happen. Moreover, as long as part of the amino acid taken can be absorbed immediately, that is, the first group and the third group, then the difference in amino acid concentration in the body is not big. So what do these studies mean for athletes who are trying to build muscle during a specific strength training session and get the most from their workouts? It could mean that those who swear by amino acid supplements may be half right. Taking such a supplement immediately after training can be beneficial, especially in combination with an easily absorbed carbohydrate supplement that both provides muscle cells with an alternative energy source and increases insulin levels to facilitate the transport of these nutrients into the cells. .

5. How to take branched-chain amino acids

To achieve the best supplement effect, branched-chain amino acids are best taken separately from other amino acids because they are preferentially absorbed by the body. In fact, the absorption of branched-chain amino acids within 3 hours after a meal accounts for as much as 90% of the total amino acid absorption. Remember that the main function of branched chain amino acids is to increase blood sugar and insulin peaks, and the best times are to take them with meals and before and after training. Branched-chain amino acids must be taken within 30-60 minutes before and after training to promote muscle regeneration and synthesis. The recommended dosage is 5 to 15 grams each time.

6. Are there any side effects of taking branched-chain amino acids

They are completely safe and have no side effects.

7. Summary

Supplementing branched-chain amino acids can significantly increase strength and muscle. Taking branched-chain amino acids before and during exercise can improve exercise performance and delay fatigue. Since the body cannot synthesize them, branched-chain amino acids must be supplemented from the diet. These amino acids are used to maintain muscle tissue during physical stress and strenuous exercise. From an athlete's perspective, branched-chain amino acids are an anabolic agent, which causes your body to burn fat instead of muscle. Therefore, branched-chain amino acids are important for promoting muscle growth.