Today people tend to live a healthy lifestyle, and at the same time improve their figure.For this there are special sets of exercises designed for maximum development of all muscle groups, and even individual sports, such as bodybuilding.
Bodybuilding as a separate sport direction has existed for over 100 years, and during that time, scientists have developed a new concept for creating the perfect shape.It was found that exercise alone is not enough, and in order to sculpt the perfect body, still need to eat right, take vitamins and special additives.Speaking of supplements, we do not mean steroids that were so popular a few decades ago.It is an amino acid - a new word in sports nutrition.So, we shall understand what BCAA as taking this medication, and whether there is harm from amino acids.
What
amino acids Amino acids - the chemical building blocks of this structure, which in conjunction form proteins.A protein consists of any living organism on the planet.Literally everything in the human body - muscle tissues, skin, ligaments, nail plates, hair - all of it is made up of proteins.
Why, then, in the sports nutrition focuses on amino acids, and not just the whites?The fact that there are many proteins and they are not interchangeable.These elements are the results of the synthesis and the role of the starting material are the amino acids.That is why the latter are more important for the body.
Amino acids in sports nutrition
sports nutrition market currently offers a lot of preparations for modeling the ideal figure.Some of them are very doubtful, other benefits are not supported by any serious research, and others bring only harm.And what can be said about the reception of amino acids?
must say that the interest in these additives has appeared for a long time, but only in recent years, the official medicine has recognized the effectiveness of drugs.Bodybuilders take arginine, valine, leucine, resulting in the improvement of some indicators recorded, for example, the period of recovery after a course of training, the degree of blood oxygen saturation levels and muscle damage after training.So that the use of such additives is proved, it is to understand how to take BCAAs.
BCAA
BCAA - is a general term that refers to a preparation consisting of three amino acids - leucine, isoleucine and valine.It is the most common amino acid found in meat and milk.They are unique in that they are absolutely not synthesized by the human body and must be obtained from food.Each of the elements of the complex BCAA plays an important role:
1. Valine - a source of energy for muscle tissue.This element plays an important role in the production of serotonin, whereby the human body can cope with loads and fight fatigue.
2. Leucine - an amino acid, this is a very important component for the formation and growth of muscle tissue.It regulates the formation of protein and limit the process of destruction of its molecules.
3. Isoleucine - is one of the catalysts muscle processes.The disadvantage of this component results in fatigue, lethargy, drowsiness, reduction of the volume of muscle and a decrease in blood sugar levels.
by ensuring the amino
So, we found that the amino acids are BCAAs.How to take a supplement, and why these three elements are so important during exercise?
BCAA - an indispensable assistant for training.This complex helps to nourish the muscle energy, get rid of excess adipose tissue and suppress catabolism.
time receiving amino acid plays an important role:
- supplement immediately after exercise, and early in the morning to neutralize the "protein window" (the so-called acute body's need for protein, which can be compensated only with the rapid arrival of easily digestible amino acids);
- supplementation after training gives a powerful energy recovery and greatly increases productivity;
- bedtime amino acids provide the muscle power and stimulates the regenerative processes and intense muscle growth.
What we consume amino acids
How to take BCAA with food, and how much they really need for our body?As it was mentioned earlier, these three amino acids found in meat, fish and milk, as well as protein shakes.On average, with the right diet BCAA content is 16-20% of the total amount of protein eaten.That is, a person with an average weight, eat two grams of pure protein per kilogram of their body weight, receiving 25-30 grams of BCAAs.
And how much should be the body?The answer is quite simple - the minimum amount of leucine per meal should be 2.5 grams.Isoleucine and valine are supported, but is leucine, and only in such proportion triggers the synthesis of the protein.With four times the daily dose of food intake should be less than 10 grams, but it is only a necessary minimum.For serious and regular workouts with "iron" a person needs at least 0.3 grams per kilogram of bodyweight.
How to take BCAA capsules and tablets
Tablets and capsules - is the most convenient form of release of BCAA.This additive is produced by several companies, and each of them determines the amino acid content.There packing 500 mg, 1000 mg, 1250 mg, and so on. D.
How to take BCAA tablets and not to be mistaken with the dosage?It is only necessary to carefully read the instructions - Each package indicates the content of amino acids in each capsule (or tablet).Based on gender and weight, it is possible to calculate the individual dose.Guidelines for the calculation as you can see in the instructions.Typically, at a time to take 4-5 capsules (tablets), the multiplicity of reception - three times a day.
How to take BCAA powder
Another form of release - a dry powder mixture.How to take BCAA powder?
When you select a single dose bodybuilding opinions are divided.Some believe that 5 grams is enough for a person of average weight and daily exercise no more than half an hour.Others recommend increasing the dose to 10-12 grams, but the share is the number for the time before and after your workout.
However, most athletes take BCAAs for a very simple scheme: one teaspoon of powder three times a day.This is quite bitter additive, so it is not suitable to dissolve in any beverage.But we need to supplement drink plenty of fluids, preferably juice.This ensures quick delivery of amino acids to the small intestine, where they will be processed by the body immediately.Juice should drink because fructose activates the production of the hormone insulin, which promotes the active absorption of amino acids.
There is another form of release of BCAA - in the form of ready-made liquid.It is most convenient for receiving directly during training.
there any harm from taking amino acids
So, we figured out how to take BCAAs.It remains to understand whether we can harm the body if you take amino acids.After all, sports medicine is replete with all sorts of additives that promise instant weight loss, rapid growth of muscle mass and an ideal figure for the minimum period.Not all of the advertised drugs are effective, but many can undermine human health rather than to make it strong and beautiful.
Amino acids are extracted from this series.This natural ingredients obtained by special treatment of the protein rather than chemically synthesized drugs.Consequently, the harm from taking BCAAs will not.
Amino acids are so safe that there is no need to somehow limit the duration of acceptance, that is, every athlete can take BCAA indefinitely without harm to the body.Fly in the ointment
should be understood that the amino acids do not harm applied, but may cause problems in the body of an overdose.For example, an excess of valine can lead to hallucinations, isoleucine overdose causes a rapid accumulation of uric acid and a large amount of leucine increases the level of ammonia.But in order to achieve this effect, you should try - for a considerable length of time to overestimate the dose of BCAA.
short conclusion: the effectiveness of BCAA confirmed serious medical research, but do not expect miracles and hope for immediate results.Amino acids do help create the perfect figure, but it helps, and do the work for you.
