An important part of training is recovery and without it, your body will not be able to perform any further. If your body and muscles do not rest, it will not be able to rebuild muscle mass and you will not be able to achieve the desired result. In today's market, there are a number of supplements that contribute to various effects associated with exercise and a product that promotes rest and recovery is BCAAs.
What is BCAA
BCAA is an abbreviation of the English name Branched Chain Amino Acids and is a composite dietary supplement consisting of three branching amino acids. It is a combination of L-leucine, L-valine and L-isoleucine which all three belong to the family of essential amino acids (EAA) and can not be formed on our own by our body but need to be ingested through the food we eat or through a dietary supplement.
What is the function of BCAAs When to take BCAAs?
When we expose our body to strength training or some other form of physical activity, it subsequently needs some form of recovery in order for muscle mass to be rebuilt. BCAAs raise Leucine levels in the blood and help your body quickly absorb protein into your muscles and stimulate protein synthesis, thus preventing the breakdown process that occurs during heavy exercise. The amino acids Leucine and Isoleucine then promote a maximum rebuilding of muscle mass and increase muscle volume.
When to take BCAAs and how much
When and how to get BCAAs is up to you, it can be before training or after your workout but BCAAs are a dietary supplement in tablet or powder form that the body absorbs quickly via the blood and therefore it is advisable to take BCAAs on to for example the morning when the stomach is empty and the amino acids can be absorbed quickly.
To know how to dose your dietary supplement, we recommend reading the product's packaging, but to give a proper effect and stimulus on muscle protein synthesis, your intake should not be less than 3 grams of Lecuin. A lower intake can have an effect but with a lower force.
What is the difference between BCAAs and EAAs?
Many people think that BCAAs and EAAs are completely different things but both BCAAs and EAAs are amino acids and have similar function. The difference is that EAA contains all nine essential amino acids while BCAA contains only the three amino acids we mentioned earlier. If you choose BCAAs, you will get three of nine types of amino acids and you will lose the remaining six amino acids that you get if you choose EAA. The three branched chain amino acids, on the other hand, have been shown to be the 3 most effective for recovery and for stimulating protein synthesis. If you take BCAAs, these amino acids can also be absorbed faster in the body than if you take EAA or whey. Which variety to choose therefore depends on personal preferences. Some people think that EAA works best while others think that they get the best effect from BCAAs. Test and see how your body reacts to the two varieties and choose which one you think feels best. It may be good to keep in mind to supplement with residual amino acids if you choose to eat BCAAs, either with other supplements or in your diet.
Should you use BCAAs?
During heavier training, it has been seen that BCAA levels can drop rapidly and produce uneven levels of amino acids. This can create a fatigue that can be easily counteracted by adding BCAAs which means that you get all three important amino acids in one go. As mentioned above, the body absorbs BCAAs quickly and efficiently and can therefore deliver energy to the muscles faster than many other supplements that need a longer process to provide the desired effect. BCAAs are therefore a good supplement for those who train long and heavy workouts or have to perform extra hard at competitions and events.