BCAA: what it is, what it is for and how to take it

BCAA is a nutritional supplement that contains branched-chain amino acids, such as leucine, isoleucine and valine, which are considered essential as they are fundamental for the body. These amino acids are present in all proteins in the body, especially in muscle tissue, as they are metabolized directly in the muscles and provide energy for their activity.

The BCAA supplement is widely used by people who practice physical activity, as it can help improve performance during exercise, as well as promoting an increase in muscle mass and reducing muscle injuries. This supplement can be found in sports or natural product stores and online stores, and can be presented in the form of capsules, powder or liquid.

Furthermore, these amino acids are present in various foods such as meat, fish and eggs, for example, and, therefore, can be obtained from the diet.

What is it for

The BCAA supplement is mainly used by athletes or people who train actively or practice bodybuilding. Therefore, its regular use and in accordance with the nutritionist’s guidance serves to:

• Prevent the loss of muscle mass;
• Reduce physical and mental fatigue during exercise;
• Increase performance and income during training;
• Reduce muscle pain after training, reducing the damage that exercise causes to the muscles;
• Promote the formation of muscle mass.

The loss of muscle mass occurs due to the degradation of muscle mass that can occur during and after training, which is due to the fact that the body is unable to supply itself during training due to a lack of amino acids, starting to seek amino acids from the muscles to that can be used to produce energy for the rest of the body.

Furthermore, some studies indicate that BCAAs could also promote weight loss, as they apparently stimulate fat burning during physical exercise, thus being a good option for those who want to burn fat and lose weight, and it is important that the use of BCAAs be accompanied by a healthy diet.

How to take BCAA

The amount of BCAA that should be taken depends on each person’s individual needs and goals, and it is important to seek guidance from a sports nutritionist so that an assessment can be made and whether or not it is necessary to take the supplement and, if so, indicate the most appropriate quantity.

In general, the indications on how to take BCAA are:

• Capsules: 2 capsules, 1 to 3 times a day, between meals and after training, to increase performance during training and prevent loss of muscle mass;
• Dust: dilute 5 grams (1.5 meters) in 100 mL of water or juice and drink within 90 minutes after physical activity, along with a carbohydrate-rich food, to increase strength and muscle mass. To improve performance in aerobic physical activity, it is recommended to take a dose of 5 grams during activity along with a hydrating drink;
• Liquid: mix 30 mL of BCAA with water or juice and drink one measure before and one after training.

BCAA supplements are usually recommended for people who practice physical activity more than 3 times a week, and are mainly recommended for athletes and bodybuilders. Furthermore, BCAAs are especially important in periods of greater fatigue and in physically demanding training and their use can be combined with the use of other supplements to gain muscle mass. Discover other supplements to gain muscle mass.

Possible risks

BCAA supplements can also have risks for the body, as excess amino acids in the body can overload the kidneys, causing discomfort, nausea or nausea, and can even cause kidney stones over time.

Therefore, it is important that you talk to your doctor or nutritionist before starting to take BCAA supplements, especially if you have any serious health problems, history of allergies or illnesses or kidney problems. Furthermore, the use of BCAAs is contraindicated for children, adolescents and people with kidney failure.