The importance of BCAAs in weight training
Who does power sport not only from time to time and goes beyond a light training, should know very well and precisely, how he supports the fastidious training also correctly.
Those who are involved in high-performance sports know that a lot of things have to be taken into account in order to be successful and to be able to endure this extraordinary strain from a health point of view and not to suffer physically.
Here is to be paid attention very exactly to the correct equipment in each case and also to the optimal nutrition. Of course, in addition, a professional training plan should also be available.
In the case of prolonged stress, for example, it happens that the body’s own carbohydrate stores are depleted and then the protein reserves are used for energy supply.
With very intensive sporty loads the amino acids are degraded then strengthened. Of particular importance in this context are the BCAAs.
What does BCAA mean?
BCAA stands for Branched Chain Amino Acids. One says also branched-chain amino acids to it. Amino acids are the building blocks of protein. The human body needs this protein and amino acids for many processes.
Among other things also for muscle building. A distinction is made between 23 amino acids. This includes, for example, the branched-chain amino acids such as leucine, isoleucine and valine.
Some required amino acids (non-essential amino acids) can be produced by the human body itself. Others (essential amino acids) must in turn be supplied through the diet.
BCAAs are particularly involved in the transport of energy and nitrogen between the muscles and the liver. The benefits of BCAA can be summarized here as follows:
- BCAA contains building blocks of almost all proteins,
- BCAA serves as an alternative energy source, especially for muscle cells,
- BCAA stimulates insulin secretion. This is done especially by leucine without lowering the blood glucose concentration,
- BCAA normalizes the tryptophan concentration in the brain and thus also the serotonin concentration,
- BCAA inhibits protein breakdown through the leucine breakdown product ketoleucine.
How to use BCAA in power sports
The amino acids are found in many places in the body, so that they can build new structures. The BCAA effect plays an important role in an athlete, especially in the regeneration of muscle fibers after a workout.
This is significant for the desired growth of muscles and for the increase in strength.
On this topic, this article is also a good source of more comprehensive information.
In most high-quality protein powders that can be obtained for weight training, a balanced amino acid profile is already included.
The regeneration of the body begins only after a training session. Therefore, it is also only worth taking BCAA on days when no training takes place. But not only the muscle building benefits from the intake of BCAAs.
In addition, the natural fat burning of the body is increased and a desired weight loss can be positively supported – the means are therefore often called fat burners.
Also, some experts noted that it could lead to better regulation of hormonal balance and thus improved metabolism.
You do not necessarily have to go directly to food supplements for this purpose.
Many amino acids are already quite contained in natural foods. Only here the concentration is much lower.