If you are a long-time bodybuilder, you probably have heard about or are very clear about supplements that support the body during exercise and understand the body's need with these supplements when you want to be a professional athlete.
If you are new to training and want to learn about ingredients like Whey, BCAA, or Creatine …
Let's get started with the BCAA. Do you take BCAA before or after a workout? Now BellyFatZone invites you to refer to this article together!
What is BCAA?
BCAA (Branched-Chain Amino Acid) is a chain of 3 essential amino acids: leucine, isoleucine, and valine that the body cannot synthesize, only absorbed by food or supplement.
BCAA helps accelerate protein synthesis, restore muscle, fight muscle loss and improve exercise performance.
This is an important component to support muscle building. The 3 types of amino acids that your body cannot synthesize will be a perfect help.
If you're working hard, but you're afraid your muscles won't grow, consider taking BCAAs.
What is the definition of BCAA?
The BCAA states that it is simply a chain of essential amino acids that our body cannot synthesize on its own but must be ingested by diet or as a supplement/function.
You can get it with pure protein supplements or use BCAA supplements.
These amino acids are viewed under a branched microscope, so BCAA's are called branched-chain amino acids.
To better understand the process of absorbing BCAA into the body, you need to read the article on what amino acids are right away.
Amino acids (amino acids) are organic compounds that are closely linked to forming a protein molecule.
When you eat protein-containing foods, 1 protein molecule is loaded into your stomach and is broken down into 18 amino acids.
In particular, there will be 9 types needed for the body and 9 types that are not necessary (but still important). After division, all goes into the bloodstream, into cells, and builds muscle.
However, strictly speaking, only a few amino acids contribute to muscle cell growth.
BCAA has occupied all 3 types of the MOST IMPORTANT, so BCAA is the indispensable product for the gym …
1. The power of 3 amino acids in BCAA
As you know, proteins are made up of small molecular chains (amino acids). Amino acids can perform many different functions,
- Cell building and tissue repair
- Generate energy
- Generates antibodies
- Participate in the enzyme and hormone system
- Building RNA and DNA
- Carry oxygen around the body
Amino acids are essential for building muscles, red cells, and hundreds of other cells.
The human body can produce all kinds of amino acids on its own, except for the nine essential ones that you have to eat and drink. You can get it by eating protein or taking amino acid supplements.
Before you start talking about each of these, you need to know these are three important types that the body cannot synthesize itself. Therefore, you need to pay close attention to the information below!
- Valine: Helps prevent muscle catabolism, rich in soy, fat-free cheese, meat, fish, and vegetables.
- Leucine: Helps repair muscles after training, balancing blood sugar to produce energy for exercise.
- Isoleucine: Helps build and stimulate muscle growth, limiting fat accumulation.
The biggest difference between these 3 amino acids and the remaining 6 essential types is that they are almost metabolized into skeletal muscle instead of the liver.
2. Relationship between BCAA amino acid chain supplement and gym and bodybuilding
Many scientific studies have proven that BCAA supplements before training will help you accelerate protein synthesis, combat muscle loss, reduce the risk of muscle catabolism, and especially less muscle pain after. When practicing.
Is this the kind you really need?
However, there is no 100% guarantee that BCAA's will increase strength, endurance, and muscle mass.
If your goal is to increase muscle strength and size, you need to ensure you get enough protein every day with protein-rich foods or Whey Protein supplement groups, and BCAA's don't have What effect at this time.
Although the BCAA amino acid may not help your muscles grow and whey, just taking 6-10grams before you start training, you will find yourself training harder.
Thanks to this, it stimulates muscle cells to grow and recover faster.
Besides, because these amino acids are constantly broken down during training and are used for energy production, this amino acid chain will gradually decrease. You will also find yourself tired faster if not supplemented enough.
That is why the addition of 3 amino acids will play a decisive role.
3. Already purchased Whey Protein; do you need to buy more BCAA?
If you are a savvy person, you will definitely know that every Whey has BCAA content in it because it is simply a chain of 3 amino acids in whey.
Therefore, many of you still often ask questions about the difference between Whey and BCAA, or should you use BCAA if you already have Whey?
If you have carefully read the role or rather the effect of the BCAA, you will understand.
This is the amino acid sequence in the protein. Although Whey is advertised as having a rapid absorption ability into the body, you must understand it must still be processed in the stomach to divide into amino acids.
Tangled from that BCAA …
Instead, you only need to take BCAA supplements (pre-divided amino acid chains), so your stomach will be less labor-intensive.
Not to mention, if you drink Whey during exercise, it will cause stomach pain. Not to mention, the BCAA content in BCAA products is always higher than MANY in whey.
For example, you can understand that watermelon is 95% water, but if you are thirsty, you will drink water or eat watermelon (unless you do not have water to eat). Now watermelon is Whey, and BCAA is water.
In the end, there are no manufacturers that have free time and money to research a BCAA product, but it will not bring any benefit.
View more: Best Exercise Machine to Lose Belly Fat
4. Should you take BCAA or Creatine supplements?
You need to read the article What is creatine to know it helps increase strength during exercise only. And BCAA is to increase endurance and muscle recovery after exercise is complete. Therefore, it is up to you to select the appropriate option.
5. Which food sources are the best BCAA supplements?
- This is definitely the question that every reader who wants to know will want to know. Because BCAA's are found in protein-rich food groups, whether you are a student or anyone can eat foods like chicken, meat, fish, eggs, etc.
- Besides, if possible, should choose to buy BCAA, which is good and economical.
- If you can't afford it, buy one of these: Whey or BCAA.
6. The effects of BCAA for bodybuilders
When weights at high intensity, the body begins to catalyze (i.e., the body's glycogen content is lost and converted into glucose molecules that accumulate in the liver).
This process is due to the release of amino acids like L-Alanine. This is the result when muscles have to work continuously and need the energy to provide them.
The release of amino acids signals the brain: the body has stopped protein synthesis.
At this time, the practitioner needs to take BCAA supplements to help the body continue to have enough muscle-building amino acids and reduce muscle catabolism.
Below, I would like to list some of the benefits of BCAA for gym people and sports to know!
A. Strengthen muscles
One of the most common uses of the BCAA formula is to help stimulate muscle growth. Leucine helps stimulate muscle protein synthesis – this is the process of building muscle cells.
In a recent study, participants were given 5.6 grams of BCAAs after each day's weight training, and they found a 22% increase in lean muscle compared to those who did not.
That said, the increase in muscle protein synthesis is only half that of people using Whey supplements.
Whey contains all the essential amino acids needed to build muscle. However, the BCAA still has its own strong points that you should read above.
B. Reduce muscle soreness
Many scientific studies have shown that BCAA's can help relieve muscle soreness after exercising.
If you are a beginner or trying a new program, the first few days will definitely feel painful.
This pain usually appears and lasts about 12-24 hours after training, even up to 72 hours.
The reason is due to the tiny tears in the muscles after exercise. BCAA's have been shown to reduce muscle breakdown during exercise. So, take BCAA supplements before, during, and after exercise.
C. Reduce fatigue during exercise
The BCAA's not only helped relieve muscle soreness but also help reduce fatigue during exercise. That's why the people who say BCAA's have increased strength and endurance.
It's a normal practice to feel tired. How quickly or slowly you get tired depends on many factors, including the intensity, duration of exercise, environment, and diet …
Muscles continually use BCAA's amino acids throughout the training session, causing blood flow to decrease. At that time, tryptophan amino acid content in the brain increased.
In the brain, tryptophan is converted into serotonin, which signals the brain to be tired.
D. Anti-muscle loss
BCAA's can help fight muscle loss. Protein molecules in muscles are continuously broken down and synthesized.
The balance between breaking rate and protein synthesis will determine the protein content in muscles. The process of muscle breakdown only occurs when protein destruction is higher than the synthesis process.
Losing muscle is a sign of malnutrition or disease, cancer, aging … In the human body, BCAA's make up 35% of the essential amino acids found in muscle protein.
Therefore, you need to constantly take BCAA supplements to ensure your muscles are not lost during exercise.
E. Stimulating fat loss
Indeed, it is not easy for fat people to reduce the fat around their stomachs. Besides an exercise program and a scientific diet, you need the help of supplements.
As mentioned above, BCAA helps reduce fatigue and enhance endurance. Thanks to that, you will easily go crazy and burn fat and lose weight.
F. Controlling Leptin
The absorption of Leucine-rich supplements helps to stimulate the expression of the Leptin hormone. Leptin is again responsible for controlling your metabolism, weight, and appetite.
Leptin hormone content is closely linked with body fat. The higher the body fat, the more it is released and vice versa.
When you follow a low-calorie diet to reduce fat, the amount of leptin in the body will decrease. This causes the body to fall into an appetite to help rebalance fat.
Luckily, Leucine from BCAA will help the body feel Leptin's presence and make the body think that it is full or has received enough calories.
7. When to eat/drink BCAA?
BCAA will help increase blood sugar and insulin in the body. Therefore, you can use it before, during, and after training.
It is still the best 30 minutes before training and immediately after training. It can be used before training instead of BCAA. That's what you need to pay the most attention to when someone asks about how to use BCAA effectively.
So when is BCAA good for use?
As stated above, usually BCAA can be used in 3 cases before, during, and after training, and another special case is used throughout the day but not necessary.
- Take BCAAs before training: Helps provide essential fuel for muscles. You can train longer and be a lot stronger. That is also the reason why many types of PreWorkout add BCAA.
- Taking BCAA during exercise: This is a very reasonable time to use BCAA that many people overlook. BCAA's are essential amino acids that have been broken down, so they are absorbed very quickly without being treated in the stomach. This helps you to drink quite a small sip comfortably without affecting the practice.
- Take BCAA after exercise: Help accelerate the recovery process, fight loss and muscle aches.
8. Does BCAA have any side effects?
According to research, eating and taking supplements is extremely safe. However, if you are creating a doctor's prescription disease, ask your doctor.
In the world, taking BCAAs sometimes cause stomach problems.
During use, if you experience any unusual signs, stop and consult a doctor.
In particular, for those who are pregnant, nursing …, absolutely need to consult a professional physician before use immediately.
9. Which BCAA supplement should be selected?
In short, you can not ignore the help of BCAA ingredients during exercise. However, if only using natural foods is difficult to digest.
Therefore, you need the help of BCAA supplements.
Now that you understand quite clearly and in detail what is BCAA? Be prepared to schedule, and if necessary, buy yourself a jar of BCAA!
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Hopefully, the information above has helped you gain some more knowledge about “do you take bcaa before or after a workout” and bring some small value. Please share this article if you feel it is useful. Thanks!