What is an amino acid?
Any protein, both vegetable and animal, is a combination of amino acids. Consuming food, the body consumes and amino acids. In total there are more than 200 different amino acids, but only 22 of them are critically important for healthy metabolism.
Many of these 22 important amino acids synthesize an organism from each other, splitting larger proteins into fragments. However, there are nine essential amino acids that the body can not synthesize - they should only come with food in ready-made form.
The use of amino acids for health
The daily requirement of a man weighing 70 kg in nine essential amino acids is approximately 12 grams( 1).Fortunately, these important amino acids are most common - consuming 15-20 grams of any protein per day, this need is being met.
Those trained to build muscle mass have an increased need for protein - about 1.5-2 g of protein per 1 kg of body weight. Since an athlete weighing 70 kg should consume 100-140 grams of protein per day, this completely covers the need for amino acids.
Daily requirement for BCAAs
It should be understood that BCAAs are only a combination of three of the nine essential amino acids: leucine, isoleucine and valine( valine).
The daily requirement of a man weighing 70 kg in the three above named amino acids BCAA is about 6 grams( 1) - almost half of the total body's need for all essential amino acids. This is what makes the BCAA so important.
Amino acid content in
products Leucine, isoleucine and valine, concealed behind the abbreviation BCAA in a significant amount are contained in almost any protein product( only one amino acid is more common - glutamine).Their content in meat and dairy products is maximized.
20 grams of protein contained in 100 grams of beef account for 2.5 grams of BCAA( 1.6 g of leucine, 0.9 g of isoleucine and 1 g of valine)( 2).In other words, the consumption of 200-250 grams of beef or other meat completely covers the daily requirement for BCAAs.
The influence of BCAA on muscle growth
The evidence base of the advantages of BCAA is huge, because man is a protein form of life, proteins are made up of amino acids, and BCAA is the three most important amino acids that the body can not synthesize on its own, and must be obtained with food.
The use of these amino acids really stimulates the formation of new muscle tissue, speeds up recovery and slows down the existing destruction processes, normalizes fat metabolism processes, accelerates fat burning and improves metabolism.
How to take BCAA?
By listing all the benefits of supplementation with BCAA for muscle building and referring to scientific research, it is confirmatory, manufacturers of sports nutrition forget to mention that getting the daily rate of these amino acids from food is not so difficult.
Despite the fact that the use of BCAA during training has a positive effect, it will not be as pronounced as advertising claims. In addition, the capsule labeled "1000 mg" contains only 1 gram of important protein, which is negligible.
The benefits of BCAA for
beginners Given that quality protein powder is about one-third( 3) consists of BCAA, the use of amino acids as separate additives is recommended only to professionals who want to increase the duration of strength training to 90-120 minutes.
It should also be noted that BCAA will help runners for long distances, stopping the processes of disintegration of muscles - during the race it is recommended to drink water with dissolved 5-7 grams of amino acids. However, this, again, is a recommendation for pros, not for beginners.
Despite the fact that the three amino acids hiding behind the abbreviation BCAA do indeed benefit the body, their use as a separate supplement will only benefit professional athletes and will not have a big role in building muscle in beginners.
- Essential amino acid. Recommended daily amounts, source
- National Nutrient Database for Standard Reference, source
- Optimum Nutrition Gold Standard 100% Whey, source