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All you need to know about BCAAs (branched-chain amino acids)

All you need to know about BCAAs (branched-chain amino acids)


What are BCAAs?

BCAAs are a combination of essential branched-chain amino acids such as leucine, isoleucine and valine, which are particularly essential for bodybuilders and athletes because these amino acids are used by the body to manufacture proteins.

BCAAs are essential amino acids which are not produced by the body in the same way as non-essential amino acids, but are derived from our diet. This is why it is advisable to take BCAA supplements. This is of significant importance for athletes, as it can alleviate the deficiencies caused by the body's inability to synthesize these amino acids on its own.

Because BCAAs are metabolized in the muscle rather than the liver, the effect of these branched-chain amino acids is much faster and more effective than any other amino acid. Once BCAAs are digested, the protein breaks down into individual amino acids which can either be used to build new proteins or become a kind of fuel that enables the production of energy used by the body, thus naturally enhancing sporting performance. If your diet is balanced, branched-chain amino acids will be used for protein synthesis, essential for endurance sports and intense workouts.

BCAAs are also used to reduce fatigue in anaerobic exercise and endurance sports. Due to its anti-catabolic properties and essential role in protein synthesis, leucine is considered one of the most important BCAAs.

What are BCAAs used for?

Numerous studies on BCAAs have been carried out in recent years, demonstrating the theoretical and practical use of these amino acids. Although some research has shown inconclusive results, in most cases, the use of BCAA supplements has produced highly beneficial results in both animals and humans.

Increase protein synthesis.Several studies have demonstrated the ability of BCAAs to promote protein synthesis, leading to greater muscle development. BCAA supplements also increase levels of hormones such as growth hormone, testosterone and insulin, adding to the benefits of these amino acids.

Under certain conditions, such as extreme stress (e.g. during intense endurance exercise in the mountains), taking 10 grams of BCAA supplements every day can increase your capacity to build muscle mass.

Endurance. The ability of BCAAs to provide nitrogen in the L-alanine formation process provides benefits to the whole body. It provides glucose to tissues after glycogen stores are depleted, which can enable you to train at a higher intensity for longer periods. Taking BCAA supplements can also keep your energy levels high, even when you're on a low-carb diet.

Faster recovery.Studies show that taking BCAA supplements increases metabolic recovery, i.e. the recovery period between training sessions is much shorter.

Fat loss. At least two studies have demonstrated the ability of BCAAs to significantly facilitate the loss of visceral fat, which is generally difficult to lose under normal circumstances. 25 wrestlers took part in this study. After 19 days of taking BCAA supplements, the high-dose BCAA group lost more body fat (especially in the abdominal region), with an average loss of around 17%. This confirms the efficacy of BCAAs in abdominal fat loss. The second study showed that, when subjects underwent extreme stress (e.g. when hiking), muscle gain accompanied fat loss.

Immune system booster.When your body is subjected to intense workouts, stress or illness, the immune system suffers and you become more vulnerable to infection and lose strength. BCAAs can help reverse the loss of glutamine, a very important amino acid for the immune system. What's more, these amino acids can help prevent a catabolic state in the body, which also improves recovery and reduces the damage inflicted on your cells. Thanks to BCAAs, muscle proteins are not burned as fuel, so the supplements enable less muscle protein breakdown. As a result, the body can withstand more intense workouts and increase protein synthesis, which means more muscle. A study carried out on obese patients on a starvation-type diet shows that taking BCAA supplements enables anabolism and nitrogen savings. In other words, the body burns fatInstead of lean muscle mass, thus conserving muscle protein.

BCAA supplements for therapeutic purposes

There is evidence that BCAAs can benefit people undergoing cancer treatment to regain their appetite. With an increase in appetite of up to 55% in people taking BCAAs (the dose being 4.8 g per day) compared with an increase of just 16% in those taking placebo.

BCAA supplements can also reduce the symptoms of lateral sclerosis, but not all studies have demonstrated significantly positive results on this disease.

A series of other, smaller studies show that taking BCAA supplements can reduce symptoms of dyskinesia, involuntary motor activity caused by long-term use of antipsychotic drugs. Branched-chain amino acids have also shown promising results in aiding recovery from traumatic brain injury.

A double-blind study showed that leucine (one of the amino acids in BCAA) was ineffective at a dose of 0.2 grams per kilogram on 96 muscular dystrophy patients. The subjects followed the study over the long term (12 months), with no significant difference between the leucine and placebo groups.

Who uses BCAAs?

Because of their vital importance in the proper functioning of muscle tissue, BCAAs are very popular and widely used by bodybuilders, endurance athletes and others who want to stay strong and healthy. Because of muscle metabolism, athletes and bodybuilders take BCAA supplements during workouts that require stamina and endurance. Even if you don't exercise much, these efforts can cause a rapid drop in BCAA levels, leading to catabolism and increased fatigue. If you're looking to build mass, or if you're training intensely over a long period of time, BCAAs may be a good option in order to ensure that your energy isn't produced from the muscles you've worked so hard to build.

Which foods provide the most BCAAs?

BCAAs are found in most protein-rich foods, particularly dairy products and red meat. The higher the quality of protein sources, the higher the BCAA levels. Whey protein and egg protein are particularly rich in branched-chain amino acids.

TheisoleucineIn most foods, especially meat, fish and dairy products.

Dietary sources of leucine come mainly from high-quality protein-rich foods such as beans, yeast, brown rice and corn.

ThevalineIn soy flour, fish, meat, cottage cheese, cereals, mushrooms, peanuts and vegetables.

How many BCAAs are in a banana?

Bananas are rich in essential amino acids, including BCAAs. A banana contains 320 mg leucine per gram, 250 mg isoleucine per gram and 260 mg valine per gram.

What do BCAA powders look and taste like?

Branched-chain amino acids (BCAA powder) come in the form of a white granular powder. It has a slightly bitter taste, although this can be masked by your usual juices (banana, orange, apple juice) or any other whey or protein supplement.

What are BCAAs soluble in?

BCAAs are easily soluble in formic acid, but can be difficult to dissolve in water, and are virtually insoluble in ethanol. BCAAs can also be dissolved in dilute hydrochloric acid. For a better supplement regimen, you can mix BCAA powder with a smoothie, protein supplement or other drink to be taken about 30 minutes before training.

What's the best way to take BCAAs?

BCAA supplements are commonly found in powder, pill and liquid drink form. All these forms are effective, but the difference lies in the speed of absorption of the amino acids.

It has been found that, when you ingest proteins and leucine with carbohydrates, bCAAs stimulate protein synthesis in muscle tissue, optimizing the body's protein balance compared to carbohydrate-only supplements after 45 minutes of intense training. Orally ingested BCAAs have an anti-catabolic effect during and after training.

Several clinical studies have shown that BCAAs can increase protein synthesis and reduce protein breakdown. Yet many people think that increasing their intake of BCAA-rich whey protein will have the same effect as consuming powdered BCAA supplements. Unfortunately, they're wrong. The BCAAs contained in whey protein are bound to other amino acids which must be released during digestion, and only then are they absorbed and enter the bloodstream to produce their effects. Although whey proteins are, compared to others, digested quickly, it takes several hours for all the amino acids to be absorbed into the bloodstream. However, BCAA powder does not require digestion, and is rapidly absorbed into the bloodstream, producing more effect than bound peptide amino acids.

Even if you only take a few grams of BCAAs, your blood plasma will be enriched to a far greater extent than if you consume a 30-gram dose of whey protein. Protein synthesis will be greater. The reason why powdered BCAAs have a noticeable effect on blood amino acid levels is that BCAAs are metabolized directly into the bloodstream, rather than through digestion in the small intestine or liver. Consequently, taking BCAA supplements orally is considered to be as effective as an injection, as they pass into the bloodstream very quickly.

When should I take BCAA powder?

The effectiveness of BCAA supplements depends on a number of factors. If you eat a lot of protein, the benefit of these amino acids may be limited. Unless you're very lean or obese, you're better off following a program with a "re-comping" approach, which involves building muscle gradually while losing a little fat at the same time.

With this approach, you need to consume high doses of BCAAs, particularly during and after training. This will reduce calorie intake and minimize fat gain, while allowing high protein synthesis. This is all thanks to the benefits of the mTOR cascade. Many scientists suggest that daily calorie intake can be reduced by around 300 to 500 calories, and thanks to BCAA powder supplements (their consumption should be sufficiently high before and after workouts), the body will not lose lean muscle mass, but will burn fat instead.

In addition, the intake of BCAAs during training (around 30-40 grams) can significantly reduce the onset of delayed onset muscle soreness. Athletes have also been found to suffer less after squat-based training. Taking BCAA supplements can help athletes train effectively for an extra 3-4 days, thanks to accelerated recovery.

How much does a tablespoon of BCAA weigh?

One tablespoon of BCAA powder weighs 5866 milligrams, or 5.8 grams.

How many teaspoons are equivalent to 5 grams of BCAAs?

A normal dose of BCAA for exercisers is about 5 grams. If measured in teaspoons, 5 grams of BCAA powder is equivalent to 1 heaped teaspoon.

How many grams of BCAA powder should you take?

The typical therapeutic dosage for powdered branched-chain amino acids (BCAAs) is usually 1 to 5 grams per day.

How long does it take for BCAAs to become active?

To enhance the anabolic effects of exercise, you should take BCAA powder 15-30 minutes before and after training. Because of the way BCAAs are metabolized in the body, they pass directly into the bloodstream, giving your body more strength and stamina and promoting muscle recovery.

When will I see results from taking BCAAs?

The effects of taking BCAAs are generally felt within 30 minutes, when the amino acids enter the bloodstream and release their energy.

How long do BCAAs stay in your body?

After consuming BCAAs, they remain in your body for 3 to 4 hours, reducing low-intensity fatigue and enabling long-duration exercise.

Where are BCAAs metabolized in the body?

BCAA metabolism is different from that of other amino acids. Their metabolism differs in two ways:

  1. The oxidation of each of the three amino acids that make up BCAAs is catalyzed by two common enzymes: an aminotransferase that produces a branched chain of ketomethylene acids (BCKA), and a dehydrogenase that metabolizes BCKA ;
  2. The body metabolizes BCAAs as a group of amino acids. Their circulating concentrations are closely linked - when one branched amino acid is reduced, so are the other two, and vice versa.

BCAAs are very rich in energy. When oxidized, they produce large quantities of cellular energy called ATP.

Physical training is associated with an increase in BCAA oxidation, although these amino acids remain a minor fuel compared to carbohydrates or lipids.

BCAAs are mainly catabolized in skeletal muscle. This is an important difference between branched-chain amino acids and other amino acids that are mainly digested in the intestine and liver. When you eat a protein-rich meal, BCAAs account for a significant fraction of the increase in circulating amino acid levels. This increase in BCAA levels enables these amino acids to be used as regulatory signals for many cellular processes.

What is the recommended dosage of BCAAs?

Dosage recommendations for BCAA powders and pills vary widely, and further research is needed before the recommended dose of BCAA can be confirmed. One of the most recent studies suggests that BCAA doses generally range from 200 to 300 milligrams (mg) of each BCAA each day, up to between 2 and 5 g on a daily basis. Another study has shown that BCAAs are also effective in smaller doses. Therefore, a dose of 150 mg of leucine, isoleucine and valine each day can have a positive effect on health.

Many bodybuilders and marathon runners recommend consuming BCAAs using this pattern: 5 grams before, 5 grams during and 5 grams after training. Several sources mention this type of diet:

Before exercise, you should take 10 grams of BCAAs with 10-15 grams of whey hydrolysate and 20-25 grams of high-GI carbohydrates.

During exercise, it's recommended to take 10 grams of BCAAs, whey hydrolysate - 10-15 grams, and carbohydrate-rich drinks or foods - 20-25 grams.

After training, athletes recommend taking 10 grams of BCAAs, 40 grams of whey and 50 grams of carbohydrates

How many grams of BCAAs should I take during recovery?

The usual dose of BCAAs for recovery is 5 to 10 grams to be taken after training.

How many mg of branched-chain amino acids should I take after training?

Same answer as above - 5 to 10 grams of branched-chain amino acids.

What is the maximum daily dose of branched-chain amino acids?

For most people, diets provide a significant amount of BCAAs, around 25-65 milligrams per kilo of body weight. You can take around 3-5 grams of BCAAs during exercise to delay fatigue and improve your performance during exercise. The maximum daily dose of branched-chain amino acids should not exceed 30 grams.

How much BCAA powder should a woman take every day?

BCAAs are a good complement to a low-calorie diet, when your aim is to lose body fat and gain muscle mass at the same time. In a nutshell, exercise generally uses protein reserves stored in muscle mass to provide energy. When you take your dose of BCAAs before going for a run or before training, these BCAAs will provide you with amino acids and proteins that your body can use as energy. As a result, your precious muscles won't be used to provide this energy.

For women, BCAA powder is recommended in the following dosages:

- 5 grams of BCAA in the morning on an empty stomach;
- 5 g 30 minutes before exercise;
- 5 grams immediately after exercise

You can also take 5 grams of BCAAs during training or on rest days:

- 5 grams of BCAA powder in the morning;

- 5 grams 30 minutes before breakfast;

- 5 grams 30 minutes before dinner

Which is better? BCAA tablets, capsules or powder?

The effectiveness of tablets, capsules and BCAA powder is the same. However, the difference lies in the speed of assimilation and convenience of intake. Many bodybuilders and athletes prefer powdered BCAAs. They mix the powder with juices and other drinks, and add BCAAs to their food. You can take large doses during training without having to stop to take BCAA pills (or tablets) and capsules.

If you're on a tight budget, opt for BCAA powders. Powders are much cheaper, so you get more branched-chain amino acids for the same price. If you don't care about price, you can choose tablets for their convenience. BCAA pills and capsules do have their drawbacks, however: sometimes they're hard to swallow, and if you need to take a large dose of BCAAs, you'll have to take several tablets at a time, which can be difficult for some people. What's more, you'll need a good digestive system to digest the tablets, which can sometimes give you an upset stomach.

When is the best time to drink BCAA powder?

The best time to drink BCAA powder is 30 minutes before your workout, during your workout and 30 minutes after for better muscle development and energy recovery.

Are BCAAs good for you?

Several clinical studies have demonstrated the positive effect of BCAAs, which are made up of the amino acids leucine, isoleucine and valine. Like all amino acids, BCAAs are the building blocks of protein. When a protein-rich food reaches your digestive system, it is metabolized and releases amino acids and short chains of amino acids that are absorbed directly into the bloodstream. BCAAs help the body build muscle and enhance long-term recovery from strenuous workouts. Unlike other amino acids, BCAAs are not metabolized in the stomach, but pass directly into the muscles, meaning they are highly anabolic (in other words, they build muscle) and anti-catabolic (they reduce muscle breakdown). These amino acids (leucine, isoleucine and valine) are essential and cannot be synthesized by the body, which is why they must be supplied either by the diet or by supplements.

How many BCAAs per day?

The recommended dose of BCAAs is 20-30 grams per day maximum. The usual dosage is 5-10 grams before training sessions, 5-10 grams during training, and 5-10 grams after training.

Which is the most important branched amino acid?

Many experts consider leucine to be the best and most important of the three branched-chain amino acids, as it interacts directly with insulin to stimulate protein synthesis. Isoleucine and valine also play an important role in protein synthesis, but their effect is far less than that of leucine. Several clinical studies have demonstrated that leucine can stimulate muscle growth. By comparing the effects of leucine with those of BCAAs, scientists have discovered that combining these three branched-chain amino acids is far more effective than using leucine alone. In one study, subjects were given one of three supplements: 60 mg leucine per kg (approx. 5g for 82 kilos body weight), 120 mg BCAA per kg (approx. 10g for 82 kilos body weight) and a placebo. The supplements were taken 3 times a day 30 minutes before lifting weights, immediately before exercise and immediately afterwards. Two cellular protein levels were measured by the scientists to highlight the effect of the supplements on protein synthesis. When proteins are activated, muscles grow much faster. No difference was found for any of the proteins, however the other level of protein activation was much higher in the group that took BCAAs and leucine compared to the group that took only a placebo. When the effects of BCAAs and leucine were compared directly, BCAAs had a greater effect on protein activation, meaning that the three acids making up BCAAs must be combined in order to have a greater impact on muscle growth.

What are the side effects of branched-chain amino acids (BCAAs)?

No adverse effects have been observed after using BCAA supplements. Excessive consumption of BCAAs generally results in the use of other forms of amino acids for energy, or their storage as fat. Until further research and clinical studies are carried out, people with amyotrophic lateral sclerosis (ALS) should not take BCAA supplements.

One study has shown that large doses of BCAAs (60 grams) cause changes in blood levels of tyrosine, phenylalanine and tryptophan. Theoretically, changes in blood levels of these amino acids can cause depression in susceptible individuals.

People with liver or kidney disease should not take high doses of BCAAs without consulting their doctor.

What is the most commonly used dosage for power athletes? (per kg)

Athletes usually take 120 mg of BCAA powder per kg. That's about 10 grams for 82 kilos.

Do BCAAs increase testosterone levels?

Yes, powdered BCAAs can increase testosterone levels during and after exercise: the cortisol ratio. In a study of endurance runners, each athlete was given a 218-calorie drink containing around 10 grams of BCAAs. Another group of athletes received the same calorie drink without BCAA supplements. The results from the first group showed that the BCAA-containing drink resulted in higher blood and muscle amino acid levels, higher muscle testosterone levels and an increase in the ratio of testosterone to cortisol. This means that taking BCAAs during intense exercise can produce more testosterone, which will help you increase protein synthesis.

Do bodybuilders mix their BCAAs in juice?

BCAA powder can be mixed with orange, apple, banana, peach or any other juice. It's also advisable to eat a carbohydrate-rich food or drink after training. This helps your muscle cells recover.

Can branched-chain amino acids be broken down in a blender?

For greater taste and convenience, you can break down the branched-chain amino acids in a blender. Pour milk, fruit juice or water into the blender, add the powder and blend in the BCAAs. You'll get a great, refreshing, BCAA-rich drink.

Which branched amino acid supplies energy to muscles?

Leucine is the most important of the three branched-chain amino acids. However, clinical studies have shown that consuming leucine alone is not as effective as taking BCAA supplements. Therefore, for greater benefits, it is recommended to take a combination of all branched-chain amino acids (leucine, isoleucine and valine) rather than leucine alone.

Can I take OKG (alpha-ketoglutaric ornithine) with BCAAs?

Ornithine alpha-ketoglutarate (OKG) is a nutrient composed of 2 anabolic or anti-catabolic active ingredients: ornithine and alpha-ketoglutarate. This supplement acts as a fuel source and is oxidized during the Krebs cycle, thus sparing glucose and raising glycogen levels in the liver. OKG can be taken with BCAAs, as well as with other energy supplements such as glutamate and glutamine. There is strong evidence that OKG, when taken with BCAAs, releases growth hormone: the supplement can release insulin in many healthy people as well as in those suffering from health problems, such as catabolic states. BCAAs enhance the effect of OKG and produce an anabolic effect by increasing nitrogen retention and lean body mass. Clinical studies suggest that OKG may help in the treatment of burns, trauma or other health conditions associated with abnormal muscle catabolism.

Can I take BCAAs and caffeine?

BCAAs taken alone have a stimulating effect similar to that produced by caffeine. The combination of BCAAs and caffeine can actually improve endurance and sports performance, concentration and intellectual performance.

A study published in the Journal of Strength and Conditioning Research showed that people taking branched-chain amino acids (BCAAs) with caffeine had greater exercise endurance and a shorter muscle recovery period. When combined with carbohydrates, BCAAs can also improve the body's aerobic exercise performance.

Be aware, however, that too much caffeine can lead to side effects such as nervousness, irritability, insomnia and a sometimes rapid heart rate. If you don't drink coffee or caffeine on a daily basis, you can take the BCAAs and caffeine in a drink before and during training.

Can I take BCAAs with green tea?

Although heat can damage proteins, it won't harm BCAAs. As branched-chain amino acids are the tiny building blocks of protein, when subjected to heat, the protein simply reacts in the same way as an egg goes from clear to white during cooking. Alternatively, to be on the safe side, you can chill your green tea or other hot beverage by adding a few ice cubes before adding your BCAA powder afterwards.

Do BCAAs cause headaches?

When you take high doses of BCAAs, which can help you recover and synthesize protein, it can also lead to a feeling of well-being and great fitness, or even boost your libido and influence your mood. However, if you continue to take high doses of BCAAs, this can affect your serotonin levels and lead to headaches. If this happens, stop taking branched-chain amino acids and call your doctor immediately if you experience severe headaches, a rapid heartbeat, dizziness or other serious symptoms.

Why do BCAAs cause headaches?

BCAA powder supplements should be taken in conjunction with a healthy diet and a regular exercise program. Taking BCAAs over a long period of time at extremely high doses can cause severe headaches. This happens because long-term consumption of BCAAs at high doses, over 50 grams a day, affects the brain, and specifically serotonin production. This can lead to depression and reduced libido.

Are BCAAs good for the skin?

Several clinical studies suggest that the use of BCAAs (leucine, isoleucine and valine) can positively influence skin regeneration. Leucine is known to promote skin healing as well as fracture healing, and when this amino acid is combined with isoleucine and valine, its effect is more powerful. BCAAs are used for skin nutrition, helping to fight wrinkles, nourish the skin, burn fat, shape the body, increase energy levels, and fight free radicals.

Are BCAAs safe?

Studies show that consumption of BCAA supplements in doses of between 5 and 20 grams per day is considered safe. However, higher doses of BCAAs should be avoided, as consumption of these branched-chain amino acids can lead to gastrointestinal disorders. In most cases, even if the BCAA dose is high, these acids are simply converted into other amino acids. However, if you are taking medication for Parkinson's disease, BCAAs may reduce their effectiveness.

Is it necessary to take BCAAs during training?

Yes, it is necessary to take BCAAs during training, to promote endurance and immediate muscle recovery, as well as to help reduce the loss of lean muscle mass. For best results, you should use powdered BCAAs because of their rapid absorption. The powder can be mixed with water, juice, coffee, green tea or any other beverage.

Do BCAAs give you a more beautiful body?

BCAAs promote fat loss, but you should also be aware that without exercise these amino acids won't lead to the desired results. As described above, BCAAs help burn fat during and after training, and they prevent the reduction in lean muscle mass that often occurs during endurance exercise and intense exercise such as marathon running, weightlifting, etc.

Are BCAAs good for energy?

What's really special about leucine, isoleucine and valine (the three branched amino acids) is the way the body processes them. When you consume other amino acids, they are metabolized in the liver and broken down for use by the body as fuel for energy production rather than for rebuilding muscle and other tissues. Things are different with BCAAs, however. They are absorbed directly into the bloodstream, sending these amino acids directly to the muscles, where they can be used for muscle building or energy production.

Unlike other amino acids, BCAAs can be used directly by the muscle for energy production. When you work out, BCAAs are easily used by the body as fuel. After your workouts, BCAAs are used to build muscle. Because BCAA supplements are metabolized in the muscle as a direct source of energy, you'll experience higher energy levels during your workout.

Are BCAAs a good choice for building muscle?

Like all amino acids, BCAAs are the building blocks of protein. They produce up to 35% of muscle mass and are essential for cell growth and tissue construction. Theoretically, BCAAs can be beneficial for bodybuilders and athletes following a fat loss program. Because these amino acids help maintain lean body mass, they're perfect for your intense, long-term workouts. Keep in mind that the main function of BCAAs is to help maintain your muscles, not gain them. From this point of view, when BCAAs are combined with another muscle-building supplement such as creatine, they have a much greater effect on muscle growth than the BCAA supplement alone.

Do BCAAs help recovery after surgery?

A 2006 study published in the journal Nutrition found that BCAA supplements may be useful for recovery from surgical stress. Pharmacological doses of branched-chain amino acids improve early metabolic response after major surgery. Excess BCAA, when other essential amino acids are in balance in the body, significantly increases muscle protein synthesis and glutamine flux from skeletal muscle in surgical patients. This suggests that BCAAs promote healing after surgery, but further research is needed to confirm this effect.

Are BCAAs good for the liver?

Oral administration of BCAAs is good for improving the condition of patients with liver cirrhosis. According to a 2007 study by Japanese scientists, branched-chain amino acids improve hypoalbuminemia in patients with cirrhosis. Seven cirrhotic patients with hepatitis were given 4 grams of BCAAs after each meal for eight weeks. After 8 weeks, the oxidized/reduced state of serum albumin (which is very high in cirrhotic patients) was significantly improved, suggesting that BCAAs are good for the liver and can be used as part of the treatment to cure cirrhosis.

Ethyl ester amino acids VS Creatine ethyl ester

Ethyl ester BCAAs are a highly potent formula containing essential amino acids such as leucine, valine and isoleucine. Ethyl ester makes these amino acids more bioavailable, which means better absorption and therefore more benefits for your body. Ethyl ester BCAAs are much more effective than other BCAA supplements, due to the ethyl ester added in each BCAA molecule. The ethyl ester reduces the polarity of BCAAs, making them easier to absorb in the digestive tract. Because of this formula, each amino acid branch can pass through the intestine almost intact and go straight to the muscle. The ethyl ester also protects BCAA molecules from rapid degradation, making them more effective.

Ethyl ester BCAAs are among the supplements that can significantly improve your strength and muscle gain through non-hormonal anabolic action. It also promotes the release of hormones such as growth hormone and insulin, and reduces cortisol production. Ethyl ester BCAAs can also act as an anti-catabolic agent, preventing the body from running out of energy and using muscle tissue as fuel to produce energy.

Creatine ethyl ester has been widely used for a long time. It is one of the best studied dietary supplements on the market today. Numerous clinical studies have shown significant benefits of creatine, such as:

  1. Better endurance, which means more strength during training.
  2. Increased muscle mass, one of the main reasons why creatine ethyl ester is consumed by many bodybuilders and weightlifters.
  3. Faster recovery. The supplement helps muscles recover more quickly after training, and build more muscle mass.
  4. Creatine ethyl ester is easier to absorb than many ordinary creatine-containing products. For this reason, many people suggest that ethyl ester reduces water retention, as a result the weight you gain will be muscle only rather than water.

Is it necessary to take both BCAAs and L-glutamine?

A 2006 study published in the Journal of Parenteral and Enteral Nutrition by a Czech scientist (DOI: 10.1177/0148607106030006467) shows that the simultaneous use of branched-chain amino acids (BCAAs - leucine, valine and isoleucine) and L-glutamine has no favorable effect on protein synthesis in muscle, liver or small intestine, and that these supplements can only be taken separately.

As we know, L-glutamine and BCAAs are used as dietary supplements to help treat proteo-catabolic diseases. Scientists assumed that simultaneous intake of BCAAs and L-glutamine affected protein metabolism more significantly than separate administration. In their study, the researchers assessed the effect of these supplements on protein synthesis in the liver, skeletal muscle and jejunum of laboratory rats. In animals treated with turpentine, a decrease in glutamine concentration in blood plasma and skeletal muscle was observed, as well as a decrease in BCAA concentration in liver and jejunum, protein synthesis was also reduced in all tissues. Intake of glutamine or a combination of L-glutamine and BCAAs increased glutamine concentration in plasma and muscle. It also stimulated protein synthesis in the liver. After taking BCAA, its concentration in plasma and tissues improved, but the effect of BCAA on protein synthesis was not significant. The synergistic effect of simultaneous administration of BCAA and L-glutamine on protein synthesis is not very effective. It is concluded that L-glutamine administration in rats with septic injury can significantly improve protein synthesis in the liver, however there is no synergistic effect between BCAA and L-glutamine intake and protein synthesis in the liver, skeletal muscle and jejunum.

Which is better, BCAAs or a blend of amino acids?

Amino acids are the building blocks of proteins. Amino acid blends are an effective and useful supplement for the human body. BCAAs are essential for bodybuilders, as amino acids help repair, grow and develop muscle tissue.

What's more, thanks to amino acids you can improve your energy levels so you don't feel tired after a long workout or run. If you've suffered a serious injury, taking supplements based on amino acid blends, particularly BCAAs, can help improve the recovery process. You can also use amino acid blends to help your body regulate its hormone levels, as some mental illnesses are linked to amino acid deficiency.

When we eat a protein-rich food, it begins its ingestion in the stomach with individual amino acids and short chains of amino acids, but these are too small to pass into the bloodstream. These amino acids have considerable effects on the body, including tissue construction and repair, and the production of chemicals that enable the brain to function optimally. This is where BCAAs are more effective than ordinary amino acid blends, because BCAAs are absorbed directly into the bloodstream and pass through the liver, which also spares this organ's resources.

There are 8 essential amino acids, three of which are branched-chain amino acids, also known as BCAAs.

Branched-chain amino acids are leucine, isoleucine and valine. These amino acids are particularly important for athletes and active people, as they are stored in very high concentrations in muscle tissue. They are also necessary for maintaining muscle tissue, preserving muscle glycogen stores and may even help prevent muscle protein breakdown during exercise. Studies have shown that taking BCAA supplements can increase nitrogen retention, helping to minimize muscle tissue loss during an intense training program. Studies also show that taking BCAA supplements can increase the amount of nitrogen stored in the muscle after training. This reduces the time needed to recoveryAnd facilitate muscle tissue repair and growth.

Can a type 1 diabetic take BCAA supplements?

There are no contraindications for type 1 diabetics. It's best to check with your doctor and see what he/she has to say. Every diabetic is different, and may be more sensitive to one supplement than another. You should always consult your doctor, or even an endocrinologist. Give your doctor a complete overview of what you are taking for your health.

Where can I buy BCAA powder?

During intense exercise, BCAAs are used by muscle tissue at a rapid rate, leading to increased muscle tissue breakdown. Normally, there are no sweeteners or additives in BCAA powder. There is nothing but branched-chain amino acids. BCAA powders, while almost neutral in taste, don't mix well. We suggest you mix the product with a shake.

BCAA powder is usually a 2/1/1 blend of L-leucine, L-isoleucine and L-valine. The powder should contain no additives or anti-caking agents. The best way to stock up on supplements is to visit a specialist store. Although there are many protein supplements that contain branched-chain amino acids, you should rather buy BCAA supplements on their own, as most supplements do not give the exact dosage of BCAAs in their products for reasons of "recipe" secrecy.

Once you've chosen a store to buy your BCAAs from, you need to check the shop's license to make sure you're buying pharmaceutical-quality products.

Where is the best place to buy BCAAs?

If you want to save on your budget, you should buy your BCAA powder in bulk, as it's much more cost-effective than buying capsules. The cost of packaging in capsules increases the price of BCAAs compared to powdered BCAAs. There are different types of packaging for BCAAs, for example 100 , 200 , 500 grams. And when you buy a large quantity in bulk, many shops will give you a discount.

Posted in: Sports nutrition