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BCAAs
BCAAs is a category of products containing branched chain amino acids (BCAAs) in the form of leucine, isoleucine, and valine. These amino acids rank among essential, which means that the body cannot make them on their own. Therefore, it is important to replenish them through diet or with the help of supplements if necessary. Afterwards, the body transforms these amino acids into protein, which is the basic building material of muscle tissue and is also crucial for its growth and regeneration.
On their own, BCAAs are quick to digest, and can thus also serve as a source of energy during physical activity. This allows them to protect muscle mass from being burned for energy, which contributes to the anti-catabolic effects of BCAAs. Supplements with the content of BCAAs are therefore ideal for all active people. However, they are especially great for endurance runners, cyclists and other athletes who engage in high intensity training. That said, individuals who want to ensure the maintenance and growth of muscle mass will also come to appreciate them.
How to choose BCAAs?
Products with BCAAs contain leucine, isoleucine, and valine in different ratios. Usually, the ratio is 4:1:1 or 2:1:1, with the biggest part belonging to leucine. This is because it is connected with the greatest effects on muscle protein synthesis (MPS). Moreover, of the three BCAAs, it also boasts the largest anabolic effect. You can also choose between different forms of supplements, such as tablets, soluble powder or an RTD drink with the content of invigorating caffeine, fat burner and vitamins. Later in the afternoon or evening, you can opt for an RTD decaffeinated drink with vitamins and zinc.
When and how to take BCAAs?
BCAAs have a wide range of uses due to their properties. As mentioned before, they are quick to digest and can be used as a source of energy for the working muscles while exercising. After exercise, they make for a wonderful addition to post-workout protein drinks for an even greater support of muscle regeneration and growth. During the day, BCAAs are also suitable for flavouring your drinking water. The usual serving amount ranges between 2 and 10 g, but the total daily amount should not exceed 20 g. They can be taken on their own, in combination with other essential amino acids, or as part of more complex products.
If you want to learn more about BCAAs, read our article: BCAAs and Their Effects on the Body.
