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If you practice physical activity, do some kind of sport or go to gyms, you've probably heard someone say they use BCAA's.
Today we will explain what BCAA is. We can say that BCAA is a supplement that contains three of the ten essential amino acids for our body.
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Its consumption is an alternative to supply the lack of these nutrients in the diet, give a boost to the formation of proteins and assist in the gain of muscle mass.
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WHAT IS BCAA AND WHAT IS IT FOR?
BCAA is a product to supplement food in amino acids, specifically: leucine, isoleucine and valine. These nutrients are like little links that, together, combine and form the different proteins needed by the body.
Proteins perform essential functions for the growth and repair of muscles and tissues, production of antibodies and enzymes, formation of cells, hair and nails, among others.
For this reason, amino acids are substances that must be present in everyday life.
As much as BCAA is very popular among bodybuilders, as it contributes to muscle mass gain, know that the supplement can only be used by those who practice physical activities and have a nutritionist's prescription.
People who do not exercise should invest in a menu rich in foods that provide BCAAs. Thus, indicated, only with a balanced diet, especially in proteins, it is possible to obtain the sufficient amount of the nutrient.
HOW DOES BCAA ACT ON MASS GAIN?
The form of action is nothing more than a chemical reaction: the amino acids that make up BCAA participate in the synthesis of alanine and glutamine, key elements in the formation of glycogen.
This substance is responsible for the energy reserves in the cells, found in the muscles. So, when a person does physical exercises, that energy is used.
BCAA helps preserve muscle mass during physical activities, so many athletes use this supplementation.
Therefore, it should be guided by nutritionists, with monitoring of water intake and a healthy diet.
BCAA BENEFITS
Now we will explain to you the benefits of BCAA, which contributes to the health of people who adhere to a physical exercise routine.
Helps in muscle growth
The most popular use of BCAAs is for muscle mass gain, this is because this amino acid stimulates the muscle building process.
So it is important that it is given with other essential amino acids, such as those found in whey protein or other complete protein sources like eggs.
Reduces fatigue caused by exercise
The frequency and intensity of physical training can cause fatigue and exhaustion. How quickly an athlete tires depends on a number of factors, including the duration of workouts, environmental conditions, fitness, and diet.
Allied to the chemical reaction that occurs between BCAA, tryptophan and serotonin, they can contribute to the development of fatigue during exercise. The use of BCAA improves the athlete's focus during activities, contributing to minimize these effects.
Decreases muscle pain
BCAA supplementation before exercise can speed up muscle recovery time, decreasing soreness. So in the same way that BCAA helps to gain muscle mass, it also helps to reduce the pain caused by training.
Helps in the weight loss process
BCAA's can minimize lean muscle loss, help control hunger and increase fat burning during exercise. However, this performance is secondary. As for those who want to increase muscle mass, it is necessary to combine BCAA with a healthy diet for weight loss and an exercise routine.
HOW TO INCLUDE BCAA IN FOOD?
The first option can be through BCAA supplements, found in liquid, powder or capsule form, for those who want to increase muscle mass.
These products can be administered before, during and after training, or even before bed, at night, and right after waking up, as instructed by the nutritionist.
Eggs, for example, have excellent amounts of BCAAs. Including it in the menu is a great way to keep the levels of these amino acids adequate to the body's needs in a natural way.
In addition to eggs, BCAAs are found in fish, lean red meats, beans and lentils. That is, those who wish to include BCAA in their diet can invest in a diet rich in the foods described above, always under the supervision of a nutritionist, to achieve the best results.
