With the popularity of fitness supplements, there is a wide
variety of fitness supplements on the market, and branched-chain amino acids are
one of them, and those who know more about fitness supplements should not be
unfamiliar with branched-chain amino acids.
For those who are new to supplements, they are still confused
by the variety of supplements available, many of them want to try a variety of
supplements, but they do not know much about them, and branched chain amino
acids are among them.
One. The role of branched-chain amino acids
Branched-chain amino acids is bcaa for short, amino acids
should not be unfamiliar to you, protein synthesis is by amino acids, muscle
growth and inseparable from protein, so in a sense, branched-chain amino acids
have the role of promoting muscle synthesis and preventing muscle
Amino acids are very diverse and there are many kinds of them,
and branched-chain amino acids are not just one kind of amino acid, they are the
collective name of three common amino acids in protein, which are: leucine,
valine and isoleucine.
On the packaging of branched chain amino acids in the market,
it is common to have 2:1:1 or 4:1:1, which refers to the ratio of these three
The role of leucine is to prevent muscle loss as we mentioned
above, so its ratio is higher than the other two amino acid ratios, the reason
why it can prevent muscle loss is because it can break down and convert glucose
faster to provide energy for muscles.
Valine can also prevent muscle loss and provide more extra
energy to produce glucose for muscles.
Isoleucine is more of an icing on the cake. It works better
with the other two amino acids and can be used more efficiently when mixed
These three amino acids combined together are the branched
chain amino acids (bcaa) we use they also give the role of promoting muscle
synthesis, preventing muscle breakdown loss, and even speeding up recovery and
II. How to use branched chain amino acids?
Branched-chain amino acid supplementation is generally used
before and after exercise, and it is characterized by fast digestion and
absorption, so there is no big problem to use it during exercise. Generally
speaking, a single dose is 3-6g.
III. Is it necessary to use branched-chain amino acids? My
personal opinion on branched-chain amino acids
In fact, to understand this point, you should first understand
that there are about 20 kinds of amino acids, which can be roughly divided into
three types: essential amino acids, non-essential amino acids and semi-essential
There are 8 types of essential amino acids, including
branched-chain amino acids, which cannot be synthesized by the human body and
must be supplemented by food.
Non-essential amino acids can be synthesized by the human
body, and there are 10 of them; semi-essential amino acids can be synthesized by
the human body, but they often cannot meet the demand and need to be
supplemented by consuming certain foods, and there are 2 of them.
As you can see, the three amino acids of branched chain amino
acids are essential amino acids, and it seems to be the necessary choice for us
to use branched chain amino acids, but in fact, it is not!
Although it is an essential amino acid, it is not necessary to
obtain it through supplements, as we have said before, the concept that food
nutrition is always greater than supplements.
If you have enough meat, beans, grains, vegetables, fish, etc.
in your daily diet, there is no need to use branched chain amino
This is why meat protein is better than plant protein, because
of the diversity of amino acids.
There is also a situation where it is not necessary to use
branched-chain amino acids, and that is to supplement protein powders,
especially whey protein powder for bodybuilders.
This is because whey protein powder tends to contain the
essential amino acids that the body needs, which is why protein powder is one of
the most cost-effective supplements.
If you then go the extra mile to supplement with branched
chain amino acids it will be redundant, a waste, and will add to your financial
IV. What type of people are branched chain amino acids
Personally, I recommend using branched chain amino acids for
people who are training very heavily and are in a fat loss period, so you can
use branched chain amino acids to prevent muscle loss.
If you are in a race, you can also use branched chain amino
acids as a supplement to prevent excessive muscle loss.
In addition, if you are financially well off, then branched
chain amino acids are also a good choice, after all, its taste is very good,
there is a drink taste, unlike protein powder so greasy.
For daily training intensity is not great, and the diet is not
bad, then there is really no need to use the branched chain amino acid
Although the role of promoting muscle synthesis and preventing
muscle breakdown, but everything is still based on your diet training, if your
diet is not enough intake of other amino acids, pure supplementation of
branched-chain amino acids that you synthesize muscle efficiency will also be
You can not expect supplements to bring you any magical
effect, to understand to use according to their own body conditions, will
achieve the effect you want, not just to myth it!