Branched Amino Acids BCAAs What are they and what are they for?
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Branched Amino Acids BCAAs What are they and what are they for?
Masterclass - Lifestyle
The fitness world is somewhat complicated from the start, very technical and strict a priori, but the ideal is to be able to find the balance between what we need and what we want to achieve. Within supplementation and sports nutrition we find a multitude of components with their corresponding benefits and applications. Sure you already know proteins and everything they can do for you, but have you tried amino acids?
Types of amino acids
Surely you have heard of some of them, such as Arginine, Taurine or Creatine, but there are others called Branched or BCAAs. Between them they differ by structure and obviously by the benefits they bring to the body.
The branched ones are composed of: leucine, isoleucine and valine. Typically, supplements already include the correct ratio of these three.
How do branched chain amino acids benefit me?
This group of amino acids make up almost a third of the skeletal muscles in the human body naturally. They are those that help us in the synthesis of proteins, or what is the same, those that prevent injuries in case of overtraining, reduce fatigue and promote correct muscle building.
These amino acids are called "essential" since humans are not capable of producing them on their own, and they will always have to be obtained from a good diet. So supplementation is a great idea if you need its benefits.
Main benefits:
They preserve muscle glycogen. That is, they act as extra fuel during exercise.
They improve sports performance. You will feel more active, with more resistance.
They reduce muscle aches. Typical after a little more intense workouts.
They improve the functions of the immune system. They contribute to the production of other essential amino acids creating a beneficial chain effect.
When and how to take them?
As we have mentioned, the ideal would be to obtain them from a balanced diet, we find them in red meat, chicken, seafood, dairy or eggs. But if you think you need an extra contribution, or if you follow a diet that dispenses with animal proteins, you can introduce this supplementation.
It is recommended to take them half an hour before and after training or physical exercise, only in this way the risks of losing muscle mass and suffering injuries are minimized.
* Remember that food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you have doubts, always consult a specialist doctor before taking it.
