Bcaa harm
Before we start considering Main Side Effects of BCAA Amino Acids
, let's see why BSAA amino acids
are considered the most popular supplements in the world of sports!
BCAA amino acids
recommended for use in the recovery period, but also, it has been proven that they are no less effective during the Intraworkout period.
It is known Leucine
(an amino acid that is part of the BCAA), gives a signal to human cells to start the mTOR system, or a stimulus for muscle protein synthesis. Leucine, one of the amino acids that supports muscle hypertrophy. Deficiency of this amino acid leads to gradual malnutrition and hypertrophy gradually decreases.
Isoleucine
is also an important amino acid that takes part in the control of blood glucose levels.
Finally, Valine
supports muscle glycogen synthesis, which is ideal for training and sports progress.
Any, even the most trivial product or ingredient can cause great damage if the dosage is exceeded, for example, excess water intake can cause pathology such as water poisoning or overhydration.
This situation is observed with the reception BCAA amino acids
, but if you take the recommended dosage of 5-10 grams per dose, then there will be no side effects. Even if the dosage is increased by almost 10 times (50 grams per dose), which is not recommended, then a healthy person should not have any side effects either.
Output: BCAA amino acids are the recommended supplement for athletes looking to increase their athletic progress!
So let's take a look at the most common side effects and the most incredible side effects of BCAAs:
1. Allergic reaction.
Amino acids can cause a variety of allergic reactions. Allergy is an individual feature of the body. Any amino acid can cause allergies. The main manifestations of an allergic reaction: a rash on the body, itching ...
To prevent this reaction, it is recommended to start taking with small portions of the drug, BCAA 2-3 grams, protein 10-15 grams.
2. BCAAs and CNS. BCAA Amino Acids or Branched Chain Amino Acids, compete with other amino acids such as Tryptophan and Tyrosine for transport to the Central Nervous System. Therefore, a high concentration of BCAA amino acids in the blood almost completely blocks the entry of competitive amino acids, which in turn lowers the level of neurotransmitters, including Serotonin and Dopamine. As you know, Serotonin is responsible for the biological rhythms of the body, sleep and mood. Dopamine or the precursor of Norepinephrine and Epinephrine.
3. It is not recommended to take BCAA amino acids for people suffering from Amyotrophic Lateral Sclerosis or Herix's disease. A link has been proven between taking BCAA amino acids and an increased risk of mortality in patients with ALS (Amniotrophic Lateral Syndrome).
4.BCAAs and Depression. BCAAs compete with Tryptophan, which also crosses the blood-brain barrier. Tryptophan deficiency can lead to depression, as it is responsible for the synthesis of "mood hormones".
5.Chronic alcoholism and amino acids ... Complex use of amino acids BCAA and the simultaneous use of Alcohol can cause liver failure, hepatic encephalopathy.
6.BCAAs and Blood
... Low blood glucose or hypoglycemia is directly related to Leucine. Scientists believe that Leucine helps release Insulin from the pancreas, thereby lowering blood glucose levels.
It is recommended that one month before the surgery stop taking BCAAs
as the blood glucose level may be unreliable.
Graph of the dependence of the concentration of Leucine and Insulin
7. BCAAs and Hair ... There was a theory that the reception BCAA amino acids can prevent hair loss. But this theory was not substantiated, since women and men suffering from this problem had another reason, a deficiency of Sodium in the follicles, namely, in the ion channels. BCAA also plays a role in sodium metabolism and channel functioning. Proven BCAA amino acids increase the effectiveness of drugs for strengthening hair. In conclusion, hair is largely protein, also contains a large percentage of essential amino acids or BSAA .
8. BCAAs and Acne. Acne is a skin disease that occurs in more than 9% of the population. Scientists have found some kind of connection between BCAA amino acids and acne. Also, the reception BCAA can accelerate the development of Psoriasis. This problem is not fully understood, but it is recommended to limit the reception BCAA amino acids to prevent the development of acne. We remind you that Amino acids can exacerbate existing problems, and not be the cause of the emergence of a new pathology.
9. BCAAs and gastrointestinal tract
. BCAA have an effect on the gastrointestinal tract, can cause gas formation (flatulence), colic.
Although, one cannot be 100% sure what exactly BCAA
led to these symptoms.
10. BCAAs and Kidneys, Liver. There is a lot of debate about kidney damage directly related to BCAA amino acids ... This statement is true only for those people who already have kidney problems and vice versa, healthy kidneys remain healthy even when consumed BCAA amino acids at a dosage of 2.8 grams per kg of body weight. This situation is also observed with the liver.
11. BSAA and Children. Application BCAA amino acids is relatively safe for children over 6 months old, provided that short courses are used, no more than a month.
12. Ketoaciduria. Branched-chain amino acids can cause mental and physical retardation in children.
13. BSAA and Breastfeeding, Pregnancy. There is no information available on the use of BCAA amino acids for pregnant or breastfeeding women. It is recommended to exclude BCAA supplements during pregnancy or breastfeeding.
Output: It is not recommended to take BCAA amino acids for pregnant women and women who are breastfeeding, as amino acids can have completely undesirable effects on the fetus and baby.
Be sure to consult your doctor if you have health problems. Mandatory consultation with a doctor for patients:
- Diabetes mellitus;
- Parkinson's;
- Disease of the thyroid gland;
- Diseases of the Central Nervous System;
- Diseases of the Cardiovascular System ...
1. Blomstrand et al., Influence of Ingesting a Solution of Branched Chain Amino Acids on Perceived Exertion During Exercise, Clin. Sci.: 87,52,1994.
2. McLean et al., Branched-Chain Amino Acids Augment Ammonia Metabolism While Attenuating Protein Breakdown During Exercise, Am. J. Physiol .: 267, E1010,1994.
3. Shimomura Y, Murakami T, Nakai N, Masaru N, Harris R "Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise". J. Nutr. 134 (6): 1583S-1587S. 2004
4. Sowers, S .. N.p .. “A Primer On Branched Chain Amino Acids”. Web. 1 May 2013.
5. United Nations Food and Agriculture Organization. Ch. 8. “Human Nutrition in the Developing World” 1997.
Hello dear readers of my blog. If you are interested in BCA sports nutrition - harm and benefit, then you have come to the right place. This is what will be discussed in this article. You can also understand what this type of sports nutrition is. Let's start, perhaps.
Among athletes of different sports, various sports nutrition are common - special supplements that help to achieve certain goals in a specific time. And, I'm sure everyone heard, even those who do not play sports, had such types of sports nutrition as, for example, protein or.
Well, if you can still argue with the prevalence of a gainer, then protein is not obliged to know that many - everyone. But this is not about that. This article is about another sports supplement - BCAAs (in English) or amino acids (amino acid complex). In fact, this is the same protein, but in a more simplified form, which explains its price in relation to any type of protein.
What is BCAA (BCAA)?
Well, as you already understood, this is a special supplement containing amino acids: isoleucine, valine and leucine.
If we consider each of these amino acids separately, then from all the information it can be understood that these amino acids affect muscle growth, accelerated recovery of the body after training, protein synthesis, energy metabolism and water exchange, and many other functions of our body.
Earlier on the blog, I already wrote about some amino acids, such as, and.
I will note right away so that there is no doubt about the appropriateness of the information I have selected that all these amino acids are found in ordinary food products. Therefore, I am sincerely surprised why these pure amino acids confuse many people so much, raise questions about the harm and benefits. You eat chicken eggs, poultry meat and do not ask yourself - is it harmful or not? Although there are much more amino acids in meat and eggs.
Benefits of BCA
The fact that BCA and a sports supplement is that it affects many indicators of athletes. For example, appearance (an increase in body weight and volume), physical indicators (strength, endurance, explosive strength, etc.), well-being (mood) and health (the work of many functions and systems of the body has been improved). Let's take a closer look.
Appearance. I think everything is clear here. Amino acids are the key to gaining weight. Not only do they stimulate the synthesis of proteins in the body, they also increase the regenerative capacity of muscles. That is, muscles not only grow, but also grow faster than under normal conditions.
Physical indicators. The larger the muscle, the stronger it is. Here, I think everything is clear. Have you ever wondered how BCAAs help build endurance? That's how. Working on the "drying" program (a large number of repetitions with an average weight, high intensity of execution), the athlete "damages" his muscles, but not in the same way.
BCA helps repair these muscles while feeding them protein, but not carbohydrates. The result is a sculpted body, high endurance and performance. In principle, the scheme is not new.
Well-being. Here I will not talk about how this supplement affects well-being. I will only ask a couple of questions, and you yourself will give the answers and you will understand everything at once. When are you hungry, what is your mood? You are probably very angry? Now imagine - you are fed (your muscles are fed with BCAAs). How does it feel now? You are satisfied?
Health. I will only say that each of these amino acids affects specific functions, but they also have something in common - they all affect the growth of muscles.
Otherwise, one amino acid is responsible for energy exchange and water exchange, the other affects the central nervous system and hemoglobin synthesis, the third affects immunity and regeneration. And this is not the whole list of positive aspects of amino acids. Therefore, the price is higher than that of protein. As a rule, by 30 - 40 percent (depending on the brand).
BCA harm
The only negative points I see in this supplement are:
- counterfeit product (fake) - an unknown manufacturer cannot guarantee the quality of its products;
- expiration date - stitched goods are bad goods;
- non-standardized (exceeded) doses - that is too much, it is not entirely useful (Ukrainian proverb: "If it is zanadto, it is not healthy").
For the rest, the supplement should not cause any problems, if there are no contraindications from the doctor. On the contrary, for such a price, the manufacturer, as it were, guarantees the quality of the product. It will be beneficial for him that the goods are taken constantly, and not one-time.
If you have a tendency to allergies or stomach problems, then be sure to consult your doctor!
Conclusion
So you learned what BCA sports nutrition is - harm and benefit. I hope my article helped you. If you have any questions, write in the comments.
And for those who want to analyze in detail all sports supplements and how to take them correctly and in what dosages, I recommend the course "Secrets of Sports Nutrition 2.0".
Learn more about the course ""
Subscribe to my blog updates, and also tell your friends on social networks about this article - I will be grateful. All the best.
Best regards, Vladimir Manerov
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The BCAA pills or capsules that will be discussed on this page are certainly a transitional link between obsolete food and the very optimal fuel of the future. You still have to put them in your mouth, but you no longer need to chew. At the same time, BCAAs have adepts who claim that muscles grow faster from these pills than from the most thoughtful diet, but there are also opponents. We decided to help you figure it out.
Scientifically speaking, BCAAs are branched-chain amino acids: leucine, isoleucine, valine. They are also called essential amino acids. This is not an exaggeration: neither yours nor anyone else's human body produces them. And they get these amino acids only with food. It takes a lot of time and energy to process foods containing BCAAs (meat, eggs). To save them, BCAA complexes were invented - food supplements containing essential amino acids.
You are probably aware that protein is not directly absorbed by the body. First, it is broken down into amino acids and peptides, and already from them muscle protein is synthesized. This process is reminiscent of building a new house from the ruins of an old one. The body disassembles protein food into bricks, and then collects new protein molecules from them. Thanks to this, you can assimilate any protein that does not even resemble your own (for example, the protein of nuts or mushrooms, which are not meat at all). The good thing about the BCAA complex is that it does not need to be dismantled: the amino acids in it are immediately ready for assembly.
It would seem, why bother saving time for protein processing? Let everything go naturally. But, alas, with serious anaerobic exercise (aimed at increasing muscle mass), the reserves of BCAAs in you are depleted. Imagine: a lot of other, non-essential, amino acids have accumulated in the body, but you cannot start building muscles, because you have not imported BCAA. However, the process is started, and the body begins to destroy its own protein molecules in order to extract BCAAs from them. The assembly of some muscles, therefore, occurs at the expense of the destruction of others. Therefore, without feeding with amino acids, the proportion of muscles in your body will remain unchanged. You can eat a tuna sandwich, but not the fact that it breaks down quickly enough. Pills are absorbed instantly.
It is clear that any BCAA complex contains an inseparable triplet: leucine, isoleucine and valine. However, different manufacturers vary the proportions of amino acids and often add their own ingredients to the pills: acidifiers, vitamins, flavorings. We will not recommend any specific brands. This is a matter of taste and financial preference (some BCAA complexes are unreasonably expensive). The main thing is to make sure that the BCAA complex you like is not a fake and that it is sold at least in a couple of countries other than Russia. Well-known manufacturers - Dymatize, Axis, Weider, Optimum Nutrition. Release form - capsules, tablets and solutions. Liquid complexes are better absorbed, but they usually have a shorter shelf life.
If you want to keep your muscles from collapsing after training or unloading a dumbbell barge, BCAA pills are the right choice. However, after normal sports activities (tennis or swimming), there is no great need for them - it would be much more appropriate to consume complete amino acid complexes, which, however, are also available in the form of tablets. Doctors do not recommend BCAA complexes for people with kidney disease. True, it is not recommended in large quantities. Otherwise, there are no contraindications for the consumption of essential amino acids. What's more, leucine and valine even help cleanse the liver of toxins. But doctors believe that adolescents are better off refraining from such drugs until their skeletons are fully formed. Common side effects are unpleasant chemical belching, and that's it. You need to consume BCAA no more than 2g per day for every 10kg of your weight. In case of an overdose, upset stomach or intestines are not excluded. Bon Appetit.
All athletes are well acquainted with such a dietary supplement as BCAA.
What is BCAA
It is a complex containing 3 proteinogenic amino acids: leucine, isoleucine and valine. They are very important for the human body, since protein is synthesized thanks to them. But the body is not able to synthesize them on its own, so they are combined into one complex and ideally complement each other's action. This supplement is very popular among bodybuilders, as these amino acids are important specifically for people with high physical activity. They are the basis for the body's synthesis of other amino acids. Compared to regular protein, which is also actively consumed by athletes, BCAA is an already degraded protein, which enormously speeds up its absorption.
The effect of BCAAs on the body and muscles
A significant proportion of muscle mass is made up of leucine, isoleucine, and valine. In addition, these amino acids provide a lot of additional energy, which is a great benefit for the athlete during training. During active sports, muscles lose so that a very important point is its renewal. When BCAAs are taken, body and muscle endurance is increased. Taking this supplement before exercise can help relieve fatigue, and after exercise, it can help prevent the loss of important amino acids or restore energy. Energy will appear due to the release of the hormone serotonin, which will just appear due to the action of BCAAs. These amino acids have the same effect on a woman's body as on a man's.
Main functions of BCAAs
- Since BCAAs are a degraded protein in the form of three essential acids, which are the basis for building muscle, the main function is to obtain material for building muscle mass. The effect of BCAAs on the body is manifested mainly in this.
- Also, these three amino acids provoke other important substances that are very important for the body. For example, insulin is produced, which delivers energy to muscle cells.
- Thanks to BCAAs, muscle loss can be prevented. This property is very important for athletes on a low-calorie diet, since during this period their body receives very few calories, and BCAAs will compensate for this and block muscle loss.
How to use
There is an interval of the BCAA intake rate - it is from 4 grams to 8. It is relevant both for athletes pursuing the goal of gaining weight and for those who are losing weight. The maximum number of times per day is 3. Of course, you can consume less of these amino acids, but this rate is designed for full saturation. Some manufacturers decide to cheat due to the fact that some buyers may not know the nuances and sell BCAAs in reduced doses, while leaving the price the same. So it is worth being careful and careful to read the description of the purchased product.
BCAA is a fairly independent complex of amino acids that does not require additional use of others, moreover, when only leucine, isoleucine and valine enter the body, they will be absorbed much faster. BCAAs do not require interruptions. For these proteinogenic amino acids to be absorbed more efficiently, it is best to take them half an hour before and after sports. During this time, insulin is produced in the body, which will help assimilation.
Is BCAA harmful
Recently, there has been a lot of buzz among people associated with sports about BCAAs. Reviews say completely different things: either these amino acids are necessary for the body, or they are harmful.
If you use a product of questionable quality and origin, then, of course, it can be hazardous to health. The demand for BCAAs is growing, and in this regard, clandestine enterprises do not sit idly by releasing dubious fakes.
Also, improper storage conditions can have an adverse effect on the quality of the product. To avoid this, it is important to study the necessary operating rules and follow them in order to avoid spoilage of the food additive. Also, be sure to check your consumption rates and stick to them.
The effect of BCAAs on the liver is possible only if you have liver and kidney disease. In this case, the use can really cause some side effects and it is better to consult a doctor before use. But in general, in the absence of such diseases, there is no harm from BCAAs. Reviews mainly talk about the good help of these amino acids to the athlete's body.
BCAA are branched chain amino acids. BCAA includes only three essential amino acids (isoleucine, leucine, valine), which, due to their unique structure and properties, are separated into a separate class. In the composition of our body, BCAA accounts for 42% of the total composition of essential amino acids, which indicates the special importance of these substances for normal life. Studies have shown that only certain amino acids, namely the branched-chain amino acids (BCAAs), maintain muscle mass and strength during stress and intense training, and they also increase endurance.
BCAA Composition
BCAA composition As mentioned above, three essential amino acids belong to BCAA, let's take a closer look ...
Isoleucine - is directly involved in cellular processes, being the most valuable source of energy for muscles. Lack of this amino acid in the body leads to loss of muscle mass, lethargy, drowsiness and low blood sugar levels.
Leucine is extremely important for proper muscle growth and muscle building. Responsible for the formation of protein in muscles and liver, protects protein molecules from destruction. In addition, this amino acid maintains serotonin levels at a consistently high level, making the athlete's body less susceptible to fatigue. Leucine can also be a source of energy for muscles.
Valine - also belongs to BCAA amino acids, being an energy source for muscles. Like leucine, this amino acid keeps serotonin levels consistently high, making the athlete's body less susceptible to fatigue.
The effect of BCAAs on the body
Above, we examined the main properties of specific amino acids related to BCAA, on the basis of which we can make a preliminary conclusion that these substances are absolutely necessary in the body, without them correct muscle growth and construction is impossible, they provide an adequate flow of energy processes in muscle cells. The beneficial properties of BCAAs do not end there.
Numerous studies carried out directly in humans have shown that BCAA amino acids become the main suppliers of glucose (and therefore energy) when muscle glycogen stores begin to deplete. The bottom line is that taking BCAA amino acids before exercise will protect against catabolism, acting as a supplier of the necessary energy. This is the anti-catabolic property of the BCAA amino acids.
Insulin, an anabolic hormone, is associated with the most important property of BCAA. Experimentally, BCAAs have been known to trigger the production of insulin, just like sugars! Moreover, the intake of BCAA together with sugars gives a truly impressive result: the production of insulin increases by 221% (a single intake of sugars increases this amount by only 66%)!
So, proper use of the properties of BCAA amino acids can significantly accelerate muscle gain:
When to take BCAA
BCAA Taking BCAA within half an hour before training reduces muscle breakdown during exercise and provides the body with the necessary energy.
Post-workout BCAA supplementation has an anabolic effect on muscles, including protein synthesis through the cell nucleus, and increases insulin production so that all post-workout nutrients will be absorbed significantly better by the muscle tissue.
What is Better BCAA or Amino Acid Complex
As practice shows, this question puzzles many athletes, especially beginners. To answer this question, it should be assumed that BCAA amino acids are usually present in all amino acid complexes and mixtures, as well as in proteins, gainers and other products containing protein. Another issue is that the percentage in such products, compared to BCAA in its pure form, can be small. Therefore, in view of the valuable biological and nutritional properties of BCAAs, it often makes sense to take BCAA amino acids alone or in addition to other amino acids and products containing them. In many sports, such as bodybuilding, BCAAs are essential to form an athletic diet and correct correction. Of your diet, so it makes sense to take both BCAAs and other amino acids.
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