Introduction
BCAA are widely branched protein chains, so-called Branched-Chain Amino Acids. Hence the abbreviation BCAA. Protein is used in the body for many important processes. BCAA are not only used in sports, but also have other applications, such as medicine, aging and recovery.
For whom are BCAA suitable?
Although BCAA are naturally occurring nutrients, they are not always suitable for everyone. Non-athletes do not need BCAAs extra to the normal diet. Non-athletes should only use BCAAs if prescribed by a doctor.
For all athletes, however, there are different guidelines regarding the intake. To be on the safe side, you should always talk to your doctor, because every person is individual and dietary supplements always work a little differently and are tolerated differently. Depending on gender, intensity, extent and type of sports activity or training, more or less BCAAs should be taken.
In general, it is recommended that especially athletes are suitable for taking BCAAs. Athletes in this case refers to all athletes from the most different areas, and also extreme and competitive athletes belong to this group. The different performance levels differ in the dosage of BCAA.
But BCAA may also be suitable for older people, namely if there is a medical indication and the doctor advises to take BCAA. BCAAs are said to have positive effects, especially in muscle building. BCAAs are known to influence: take.
BCAAs ensure the production of red blood cells, which in turn are responsible for the transport of oxygen in the blood. Since muscles need oxygen at work, but also during regeneration, BCAAs could contribute to muscle building. BCAAs make more insulin available and release it into the bloodstream.
This in turn allows more BCAAs to be transported into the muscle cells. Thus a natural protection against muscle breakdown is given and the new formation of muscle cells is favoured by the increased BCAAs. The BCAAs that are freely available in the body are used up through training and/or physical exercise.
If athletes would not take BCAAs with them, this could lead to a breakdown of muscle cells. The body needs energy for recovery after sports. Therefore BCAAs are a good way to protect the current muscle mass.
If sufficient BCAAs are available through supplementation and nutrition, then the muscle can also concentrate on stimulating muscle thickness growth or muscle fibre growth and building new muscle mass after training. BCAAs not only ensure that the muscle protein remains protected during and after training. They also ensure the fast and above all the stronger transport of sugar and other BCAAs into the muscles.
This gives the muscle new energy and also provides it with the proteins needed for muscle synthesis, i.e. muscle building. In addition, taking BCAAs has a positive effect on regeneration and recovery. These points lead to the fact that BCAAs can play an important role in muscle building.
Especially in strength sports like weightlifting, sumo, swimming, bodybuilding, boxing, wrestling, martial arts and some athletic disciplines the muscle mass of the athletes is an important and significant point. In these sports the muscle mass can decide on victory or defeat. For this reason, supplementation with BCAAs in these sports is an important prerequisite for success.
In the sports in which it is about mass and maximum strength BCAAs are a frequently used food supplement. – the oxygen transport capacity of the blood
- The provision of energy in the musculature
- The ability to regenerate
BCAAs are also popular dietary supplements for endurance sports. On the one hand, they help to train the necessary muscles for running.
Thus they are an option especially for running beginners, if a fast progress is to be achieved. In addition, BCAAs can protect endurance athletes from unwanted muscle loss. BCAAs consist of three special amino acids which are not converted in the liver.
As a result, they are absorbed in the intestines and reach the bloodstream faster, thus enabling them to release their effect more quickly. Via the bloodstream they get directly into the muscles and can act directly on the spot. In endurance sport units, the stresses are usually very long and therefore in many cases very high.
As a result, a little muscle protein is always broken down as well. This breakdown of muscle protein can be counteracted by the free amino acids in the bloodstream. Thus the musculature can be maintained, which preserves the performance on a high level.
In addition, during endurance units, the glycogen reserves are also used up, which is what causes the attack on muscle protein. At the same time, however, a stimulus is set that wants to create new cells. The protein synthesis provides for this new formation of the cells.
However, this can only take place if BCAAs are sufficiently available. Therefore endurance athletes should also take BCAAs as a dietary supplement. An even greater effect on the ability to regenerate has been proven.
Studies have shown that taking BCAAs has a positive effect on the formation of new muscle protein. If BCAAs are not taken in competitive sports, especially in endurance sports, an increased breakdown of muscle protein must be expected. BCAAs can also have a positive effect on the performance of the brain.
Therefore, an increase in brain activity can also be achieved by the correct dosage. In general every athlete should be aware that a healthy and balanced diet is preferable. Only after an exact analysis of the nutritional composition and after consulting a doctor should the correct dosage of BCAA as a dietary supplement be determined.
This could also be interesting for you: How can you improve endurance? BCAAs can also have advantages for speed training. On the one hand, protection against the breakdown of muscle protein is an important function of amino acids.
On the other hand, speed training is often done with maximum stress. This is followed by a longer break so that the muscle cells can regenerate a bit. Here the effect of BCAAs can help to regenerate faster and not to fall back on the protein in the muscle cells, but to use the free amino acids in the blood.
Due to the high loads in a speed training, muscle pain can occur afterwards. These can be demonstrably reduced by taking BCAAs, as the “damage” to the muscles is less. It is not yet completely scientifically proven whether BCAAs can delay fatigue during a training session.
This would bring significant benefits in speed training, as the units could be extended over a longer period of time. BCAAs can also have a positive effect on training success in speed training and can therefore be a useful supplement. However, here too, a balanced and healthy diet is preferable.
The decision on dosage and intake should be discussed with a doctor. In addition to the advantages of taking BCAAs in sports, there is another area of application, that of medicine. BCAAs are more and more often also used for:.
In case of liver diseases BCAAs can be used to help the organ to recover. Through this calming effect on the liver, dangerous secondary damage can be avoided. An example of such consequential damage is a metabolic disorder of the brain.
This case can be prevented by the use of BCAA. BCAAs can also be used after operations and also in case of injuries. Here it is especially important that during a long regeneration phase of the body no muscle protein is broken down or the breakdown of muscle protein is reduced.
BCAAs are also used in the case of diabetes. BCAAs stimulate the production of insulin and can thus help to improve the blood sugar balance. BCAAs are therefore not only used in sports, but can also be used in medicine.
In this case, self-medication should be avoided and a doctor should be consulted first. – Treatment of diseases
- Post-op
- In case of injuries
BCAAs are mainly used in fitness and weight training for muscle building. They are also used in bodybuilding because of their muscle-enhancing effect.
Since BCAAs are also very effective for regeneration and the muscle protein is better protected, BCAAs are used in many sports. Many endurance sports have discovered the advantages of an adapted supplementation with BCAAs. Among them are: In many athletic disciplines, the effects of BCAA can be seen.
They are used as a supplement to nutrition in the following areas: The following sports are also used for muscle building, regeneration ability, or the optimization of strength development, in the muscle: In the martial arts BCAAs are not used as often, but are still used by many athletes for muscle building and protection against muscle loss. These include: In general it can be said that BCAAs are used where muscle mass, strength and regenerative ability or protection against muscle loss play an important role. How high the dosage must be in the individual sports should always be decided in consultation with a doctor.
Depending on the type of sport and the individuality of the athlete, a different dosage is determined. A balanced and healthy diet is equally important. Well dosed and correctly used, BCAAs can help many athletes in a wide variety of sports.
Furthermore, BCAAs have the advantage of having almost no side effects, which makes their use safe and uncomplicated. – Swimming
- Long distance races
- Cross-country skiing
- Sprint
- Ride a bike
- Walking. – Hammer throw
- Long jump
- High jump
- Shot Put
- Javelin
- Hurdle race
- Discus
- Triple jump
- Team sports
- Hockey
- Ice Hockey
- Football
- Basketball
- Handball
- Volleyball
- Field Hockey
- Beach Volleyball
- Football
- Baseball
- Rugby
- Teak Won Do
- Karate
- Boxes
- MMA
- Kickboxing
- Thai boxing
- Wrestling
- Sumo
- Wrestling
