What are BCAAs and what benefits do they have?
BCAAs are essential amino acids that the body is not capable of producing and we must consume through diet. There are three variants and you may need supplements of these BCAAs if you do high intensity training. We tell you everything about it.
The BCAA stands for English words Chain Amino Acids-Branded, ie BCAAs . It is a type of essential amino acids that have a branched chain structure. At MENzig.fit we discover the different types of BCCAs, what are their main functions and also when is the right time to take them.
What are BCAAs
BCAAs are the so-called branched chain amino acids . They are also known by the acronym in English of Branded-Chain Amino Acids. They receive this name because, unlike the other amino acids, they do not have a linear chain structure but form a branched chain. BCAAs are essential amino acids , those that the body cannot produce on its own and that are supplied through the diet.
Amino acids are substances found in proteins. Unlike non-essentials, which our body manufactures on its own, essential amino acids must be acquired through protein-rich foods . In the case of BCCAs, they can also be obtained thanks to nutritional supplements.
BCAA Functions
BCAAs have one primary function: the growth, maintenance, and regeneration of muscles . In addition, they work as an energy source facilitating recovery after physical exercise and also help in the tissue repair process.
Dairy, meat, fish, and legumes are sources of BCAAs. Shutterstock
The group of branched chain amino acids is made up of three variants: leucine, isoleucine and valine . All of them share the main muscle function but also help us in other processes:
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- Leucine. In addition to helping in the conservation of mass, it prevents muscle catabolism. The contribution of this amino acid is also key to speed up the recovery of muscle and bone injuries. It helps to lose weight and maintain a correct blood sugar level.
- Isoleucine. Its composition and, consequently, its functions are almost the same as those of leucine. But it is also essential for the creation of hemoglobin and is part of the human genetic code.
- Valine. It is the third of the branched chain amino acids. Like the previous ones, it is key to preserving and increasing muscle mass, but it also helps control nitrogen levels and is essential for the healing of different tissues.
Foods rich in BCCA
A varied and balanced diet and regular exercise are the best ways to keep our bodies healthy and in the best physical condition. If we seek to promote branched-chain amino acids, there are a number of foods very rich in BCAAs that will make our job easier:
- Dairy products.
- Fish.
- Turkey.
- Chicken.
- Eggs.
- Bean.
- Nuts.
- Lentils.
When to take BCAA
In case you want to get an extra dose of BCAAs that you don’t get through your diet, you have the possibility of buying them in the form of food supplements . They can be purchased in powder or capsules. They are frequently used in the world of fitness and, especially, by people who want to increase their muscle mass.
Taking BCAAs in high intensity training is recommended . Similarly, they are widely used in workouts where you work out with weights, bodybuilding, and where you focus on strength sets. All of these need a large amount of proteins that the BCCA supplements will provide us.
It is also used in some diets to promote weight loss . This is because branched chain amino acids help burn fat quickly and efficiently. In each case a different dose is recommended, so it is very important that you go to a nutritionist for advice.
BCAA side effects
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BCAAs are commonly used as supplements to gain muscle. Being branched-chain amino acids, they have many benefits in our body but it is convenient not to exceed their intake steroide kaufen legal . It is not recommended for use in pregnant or lactating women and it is essential to accompany its intake with large amounts of liquids .
Although so far there have been no serious side effects derived from the intake of BCCAs as a supplement to gain muscle mass, it is recommended not to abuse its consumption. From MENzig.fit we advise you to go to a specialist before starting to take them so that they can advise you in a personalized way on their use and on the right amount for you.