BCAA: what it is, effects, dosage and tips
BCAA, or Branched Chain Amino Acids, are the essential amino acids leucine, isoleucine and valine that have a unique chemical structure. Since the body cannot synthesize these amino acids itself, they must be obtained from food. About 35% of muscle mass consists of BCAA's.
A special feature of BCAA's is that they are not metabolized in the liver like other amino acids, but are burned directly in the muscles. An increased intake of BCAA's can affect the body in many ways:
- Stimulation of the body's own protein synthesis, which contributes to increased muscle growth.
- Supporting the healing process of bones, skin and muscle tissue.
- Reduction in the release of catabolic hormones such as cortisone, which reduces muscle breakdown and promotes muscle growth.
- Increasing the insulin level without significantly lowering the glucose concentration in the blood, which does not lead to a drop in performance.
- Improved absorption of amino acids by the body's cells.
- Positive influence on the development of hemoglobin.
- Regulating effect on blood sugar and energy levels.
- stimulation of physical growth.
- Providing an energy carrier that can be metabolized without consuming glucose.
It is important to note that the effect of BCAA's on the human body varies from person to person and so does the resultant benefit. The optimal dosage is 5 to 20 g BCAA's per day, with 1 to 2 g per 10 kg body weight being recommended. However, no more than 10g per single dose and 50g per daily dose should be taken.
If you're looking to take BCAA supplements, it's important to also get an adequate amount of protein from other sources. 2-3 g of protein per kg of body weight is recommended, and should come from foods such as fish, meat, dairy products, soy or protein supplements.
It is also of great importance to note that BCAA's can only develop their full effect when all three amino acids (leucine, isoleucine and valine) are taken at the same time. An isolated application should be avoided, otherwise the effect is not optimal.
Tamer Galal, owner of Bodyplanet, is a successful and recognized trainer, nutritionist and nutritionist in Germany. A former Mr. Universe 2004, he has competed in over 180 shows and passed on his bodybuilding knowledge and skills.
With its BodyPlanet brand, Tamer has brought high-quality bodybuilding supplements and dietary supplements onto the market that are manufactured in Germany and are also used in the medical field. The raw materials used are of the highest quality and come from companies certified according to DIN ISO 9001 or 9002. Therefore, the dietary supplements are often obtained from pharmacies, physiotherapists and hospitals.
Tamer Galal is committed to a healthy and balanced diet and imparts his knowledge in a well-founded and practical way. As Mr. Universe 2004 and a successful trainer, he is a role model and inspiration for many people who want to improve their physical fitness.