Introduction
BCAA is the abbreviation for the English term: Branched-Chain Amino Acids. The amino acids valine, leucine and isoleucine belong to the BCAA. They belong to the essential amino acids and cannot be produced by the body itself.
Therefore they must be taken in with food. The BCAA are involved in muscle building and muscle supply. They also have a significant influence on the formation of various tissues and at the same time support wound healing and metabolism.
Does it make sense to take BCAA supplements?
BCAAs are used more and more often as dietary supplements, especially in fitness and weight training, but also in endurance sports. Whether this is always sensible depends on various factors. A supply of BCAAs is definitely sensible if the diet is insufficient and therefore there is a deficiency of protein in the body.
This has already been confirmed by various studies. Whether a supply of BCAAs is also useful if sufficient protein and thus BCAAs are supplied with the daily diet is not conclusively clarified. Notice!
Taking BCAA in the form of food supplements is not absolutely necessary for fat reduction or muscle build-up, as the need for BCAA can usually be well covered by a protein-rich diet. The additional intake of BCAA should therefore not replace protein or a meal, but (if at all) only briefly cover the high amino acid requirement arising during muscle training. Care should be taken to ensure a sufficient supply of protein from food.
A supply of BCAAs is definitely sensible if the diet is insufficient and there is a deficiency of protein in the body. This has already been confirmed by various studies. Whether the intake of BCAAs is also reasonable, if sufficient protein and thus BCAAs are supplied with the daily food, is not conclusively clarified.
Notice! Taking BCAA in the form of food supplements is not absolutely necessary for fat reduction or muscle build-up, as the need for BCAA can usually be well covered by a protein-rich diet. The additional intake of BCAA should therefore not replace protein or a meal, but (if at all) only briefly cover the high amino acid requirement arising during muscle training. Care should be taken to ensure a sufficient supply of protein from the diet.
BCAA and muscle building
BCAA enjoy great popularity in the bodybuilding scene and in weight training. An advantage of BCAAs for muscle building is that these amino acids can be absorbed directly into the muscles, while other amino acids must be processed in the liver before. For this reason BCAA’s provide energy for muscle training very quickly and supply the muscles with amino acids quickly after training.
Especially the amino acids leucine and isoleucine are very important for the formation of muscle protein. At the same time they prevent muscle mass from being broken down to form glucose. About 35 percent of the contractile (capable of active contraction) proteins in the muscles consist of BCAA.
However, the essential amino acids do not only serve as pure building material for the body cells, but also support the muscle building process through their insulogenic effect. This means that BCAA improve the production of the anabolic hormone insulin independently of carbohydrates. The additional demand arises mainly directly during training, through load-related losses of amino acids and after training, as more amino acids are needed for anabolic regeneration processes.
The breakdown or loss of BCAA happens very quickly and massively during a heavy load during training, so that a quick replenishment of amino acids can have a positive effect on muscle building. If BCCA are taken directly after training, this increases the release of the hormone insulin. Among other things, insulin transports sugar into the muscle cells, which is equivalent to the provision of energy. The secreted insulin also accelerates the transport of essential amino acids into the muscles. This is why BCAA unfold their greatest effect directly after strength training.
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