Are there any side effects? | BCAA for muscle building

Are there any side effects?

Since BCAA are very widespread, have a wide range of applications and are easy to purchase, the question of possible side effects arises again and again. Many studies have addressed this question, some of which have produced different results. However, the general opinion has been confirmed that BCAA generally do not cause any direct side effects.

However, there are individual influences that can cause side effects when supplementing with BCAA. These include gastrointestinal problems due to possible lactose intolerance. However, there are now BCAA preparations that work on a lactose-free basis.

Capsules and liquids are also much better tolerated than powders and shakes. Side effects should be clarified in consultation with a doctor before taking BCAA. Only the doctor can identify and warn of any side effects due to other influences (drugs, intolerances, allergies, etc. ).

Is there anything else to consider when taking BCAA?

If athletes have a high demand for BCAA due to intensive and extensive sports programmes (as is the case with competitive athletes), then the main consideration when taking BCAA is to ensure a balanced diet. This means that especially important BCAA suppliers such as dairy, meat and fish products should be included in the diet. However, high-quality carbohydrates, vegetables and fruit are also part of the diet, as is a sufficient supply of liquid.

This need should be satisfied mainly by water. Care should also be taken to ensure that the three important amino acids leucine, isoleucine and valine are supplied in a ratio of 2:1:1. If this is not the case, it can lead to disorders in protein metabolism. Therefore, not only the correct dosage, a balanced and healthy diet and consultation with the doctor are important, but also the composition of the individual amino acids in relation to each other.

Which supplements are also useful for muscle building?

Before taking dietary supplements, you should talk to a doctor about your plans and determine whether you need this supplement at all. If supplementation is recommended, athletes can choose from many products. A combination of creatine and beta-alanine can be useful and effective in terms of strength and muscle building.

Through the creatine there is an increase in strength during training which is supplemented by the effect of beta-alanine. This ensures a low acid value in the muscle, which makes it work longer. The resulting greater stimulus has a positive effect on protein synthesis after training.

Omega-3 fatty acids are another supplement that can have a positive effect on muscle growth. They are mainly involved in the build-up of muscle protein, the production of hormones and various mechanisms in the cell. Thus they have a positive effect on the formation of new muscle cells and are a very often used food supplement.

Vitamin D3 is also an important nutrient that is in short supply in many people. A large part is produced by sunlight in the skin. Vitamin D3 is involved in cell division and is extremely important for testosterone production.

And therefore, without vitamin D3, muscle building is only possible to a limited extent. Minerals are a group of micronutrients and can be found in our food in sufficient amounts. However, there is often a deficiency here, as it is difficult to keep track of the large variety of these micronutrients (over 50 different ones).

Especially zinc, magnesium and potassium are involved in muscle work and the build-up of muscle cells and are therefore nutrients that athletes in particular need. A doctor can determine whether these nutrients are sufficiently available in our body and then decide whether supplementation with minerals is necessary.