BCAA: Boost your performance with Essential Amino Acids
If you're into fitness and bodybuilding, you've probably heard of BCAAs, or branched-chain amino acids. But what exactly are they, and how can they improve your sporting performance?
Look no further, because we're going to tell you all about these muscle-building allies.
What are BCAAs: definition
BCAAs (Branched-Chain Amino Acids), or the three branched-chain amino acids, are made up of the essential amino acids leucine, isoleucine and valine. Their name "essential" means that our bodies cannot produce them, so they must be supplied by our diet or through supplements. BCAAs are particularly interesting for bodybuilding enthusiasts, as they contribute to muscle building and recovery.
"BCAAs correspond to 35% of the essential amino acids present in muscle proteins"
The winning trio: Leucine, Isoleucine and Valine
Among these three amino acids, leucine occupies a special place. It is essential for protein synthesis, the process by which muscles build and repair themselves.
Leucine activates the mTOR signal, which is crucial for muscle building. In addition, valine aids tissue repair and promotes muscle growth, while isoleucine is a source of energy for muscles. Together, these three amino acids work synergistically to support your sporting goals.
Understanding Ratios: 2:1:1, 8:1:1, 10:1:1
On BCAA containers, you may see ratios such as 2:1:1, 8:1:1 or 10:1:1. These numbers simply indicate the ratio of leucine, isoleucine and valine in the product.
For example, a ratio of 8:1:1 means that there is eight times more leucine than isoleucine and valine. Although the natural ratio in our muscles is 2:1:1, be careful not to exceed certain doses to avoid any adverse effects.
Coach's advice: "Beware of the marketing slant of certain brands: your body can only assimilate 5g of leucine per dose, beyond which leucine has no effect on protein synthesis. There is therefore no point in consuming BCAAs at an 8:1:1 ratio."
What is the role of BCAAs in bodybuilding?
BCAAs, or branched-chain amino acids, play a number of important roles in the body, particularly when taken in conjunction with regular physical activity.
You can find them in powder form with different flavors, to be mixed with water to keep you hydrated at the same time, or in capsule form, which can be more convenient.
Their main role is to combat catabolism, i.e. taking BCAAs prevents your body from drawing on your muscle tissue for energy.
These amino acids enable your body to stimulate protein synthesis by releasing insulin, which plays an important role in building muscle mass.
Promote muscle growth
BCAAs play a crucial role in protein synthesis, the process by which muscles repair and grow.
Taking leucine activates protein synthesis, which is essential for muscle growth and helps you achieve your weight gain goals.
Helps reduce muscle fiber loss
During training and periods of caloric restriction, the body can use muscle protein as an energy source, resulting in a loss of muscle mass.
BCAAs can help prevent this muscle breakdown by providing an alternative energy source for your muscles, notably by stimulating protein synthesis in conjunction with the leucine present in BCAAs.
Improve muscle recovery between sessions
BCAAs can reduce exercise-induced muscle damage and promote faster recovery after training.
This can translate into less muscle soreness and a better ability to train regularly and intensively.
Help reduce your fatigue
BCAAs may play a role in reducing the sensation of fatigue during exercise by modulating the levels of certain neurotransmitters in the brain.
This can help athletes maintain higher energy levels for longer periods of training or competition.
Is BCAA a pre-workout?
No, BCAAs are not considered a pre-workout. Pre-workouts are supplements designed to increase energy, endurance, mental focus and overall performance during training.
However, some pre-workout products may contain BCAAs in addition to other ingredients such as caffeine, stimulants, vitamins and minerals.
The benefits of BCAAs, on the other hand, are more directly associated with muscle preservation, linked to the stimulation of protein synthesis, fatigue reduction and post-workout recovery. They can be consumed before, during and after training to support these processes, but they are not specifically formulated to increase energy or endurance before exercise, as pre-workouts often are.
Where to find BCAAs?
BCAAs are found naturally in many foods, such as eggs, milk, corn and plant proteins like oats or wheat. However, BCAA dietary supplements in powder or capsule form offer a convenient option for those looking to boost their amino acid intake.
Should I take BCAAs on my rest days and when should I take them?
BCAAs are rapidly digested and assimilated by the body, making them effective before, during and after your sports sessions. Ideally, you should aim to consume them around your workout, to maximize their effects on muscle building and recovery.
On your rest days, you can take BCAAs to help you recover your muscles.
How much BCAA should I take in a day?
The recommended daily intake of BCAAs may vary according to a number of factors, including your body weight, level of physical activity and sporting goals (such as weight gain).
Standard dosage: For an adult, BCAA requirements are around 5 to 10 g per day. For a bulking adult, these requirements are more in the region of 10 to 15 g of BCAAs per day.
Body weight: Some recommendations may be based on body weight. For example, a typical dose of BCAAs might be around 0.05 to 0.10 grams of BCAAs per kilogram of body weight per day. However, these recommendations may vary depending on the source.
BCAAs for endurance athletes and weight loss
BCAAs aren't just for bodybuilding enthusiasts. They can also be beneficial for endurance athletes, helping to reduce fatigue and preserve muscle mass. As for their effect on weight loss, studies are still underway, but some research suggests that they could help maintain lean mass while losing body fat.
In conclusion, BCAAs are invaluable allies for anyone looking to improve their sporting performance, whether in strength training, endurance or any other sport. With their ability to promote muscle growth, speed recovery and reduce fatigue, BCAAs can help you achieve your sporting goals faster and more effectively.
So, ready to give your workouts a boost?