Since some of the amino acids that make up proteins are not produced by the human body, an amino acid group called BCAA is taken as a nutritional supplement. Let’s take a closer look at what BCAA is, which is often used by athletes, as it provides some of the energy burned by the muscles, and what are its benefits and harms.
The human body is a complex structure. There are smaller pieces that make up each piece. For example, proteins are formed by amino acids. It is possible to talk about 20 essential amino acids that make up thousands of different proteins in our body. However, our body cannot produce some of these amino acids on its own. For this reason, it is taken with a group of nutritional supplements called BCAAs.
Everybody BCAA You do not have to take these amino acids with a dietary supplement. However, they are generally recommended to athletes as they provide some of the energy burned by the muscles and eliminate muscle problems, especially during heavy training. Alright, What exactly are BCAAs, do they really need to be used, are they harmful as well as benefits? Let’s take a look soon.
What is BCAA?
BCAA, that is, branched-chain amino acids, in Turkish, branched-chain amino acids; These are only three of the amino acids that make up the thousands of proteins in our body. Our body cannot produce 9 of the 20 essential amino acids. Expressing three of these 9 amino acids, BCAA is one of the most important amino acids for protein structure.
BCAA; It consists of amino acids called leucine, isoleucine and valine. branched chain amino acid, Since it is directly related to protein and therefore muscle structure It is often used by athletes. For this reason, BCAA has become a definition that also refers to nutritional supplementation.
What do BCAAs do?
BCAA amino acids reduce delayed muscle soreness, prevent exercise-induced muscle damage, accelerate blood synthesis, increases exercise endurance They help with muscle repair. To summarize, they make up the protein that the muscle spends as energy and is also healing.
If the necessary protein and amino acids are not taken after the muscles are tired or damaged long-lasting muscle pain and irreversible muscle damage occur. If you are new to these jobs, learn how to work before training and take the necessary supplements.
Who should use BCAAs?
In general, people who need BCAA supplements, We see that there are people who do abnormal muscle work, that is, athletes. Fatigue and damage to our muscles in our daily lives are eliminated thanks to the proteins taken with food. Overloading requires extra protein and amino acids.
What are the benefits of using BCAAs?
- It reduces delayed muscle soreness.
- Heals exercise-induced muscle damage.
- It promotes blood synthesis.
- Increases exercise endurance.
- It provides energy release.
- It provides new glucose production when necessary.
- It makes the amino acids that the body cannot produce ready for the necessary areas.
- It aids in muscle repair.
- It helps with insulin sensitivity.
What are the harms of using BCAAs?
If there is no special condition, taking between 5 and 20 grams of BCAAs a day will not harm anyone. Pregnant and lactating mothers should stay away from such nutritional supplements. Some people have experienced fatigue, coordination disorder and blood sugar irregularity after BCAA use. In such a case, you should definitely consult your doctor.
How and when should BCAA supplements be taken?
Taking between 5 and 20 grams of BCAAs per day is the generally recommended amount. This amount at any time of the day You can take it as a pill or as a powder after mixing it into your food. Although it is used at any time of the day, especially if you are using more than 5 grams, it is recommended to take the first dose before training and the second dose after training. Thus, the amino acids necessary for the muscles reach their place just in time.
Is it possible to get BCAAs through food?
Like many components that the body does not produce and that we take from outside, we also need BCAA amino acids. possible through food. But to make sure you’re getting enough BCAAs, you should make a good list and stick to it. Some of the foods with the most BCAAs are as follows;
- Milk
- Egg
- Soybean
- Peas
- Veal
- Chicken meat
- Lamb meat
- Turkey meat
- Tuna
- Salmon
- Beans
- Chickpeas
- Kidney bean
- Lentil
- Whole wheat
- brown rice
- Peanut
- cashews
- sweetcorn
- Sardine
- Shrimp
- Quinoa
- Almond
Do BCAAs build muscle?
If you have never done bodybuilding before, if you envy those cool bodies The most important question in your mind is how to build muscle fast. Since you see that bodybuilders are constantly taking protein powder and BCAA supplements, you may believe that these powders will build muscle. But goose feet are not like that.
Muscles use protein. Protein makes up amino acids. So, since those muscles are already working, they need protein and amino acids. Otherwise, even the toast you eat in the morning has protein. Even if you take handfuls of protein powder and BCAAs after not exercising your muscles, you won’t have a cool body. As bodybuilders say; Go ahead and start by lifting that weight.
Used to prevent muscle fatigue and muscle damage What is BCAA, what does it do, what are the benefits and harms We answered curious questions such as and talked about what you need to know about amino acids. What we tell is for basic information only, never use supplements for your pleasure without consulting an expert.