Signs and superstitions 

Btsa sports nutrition for which they drink. Possible negative effects of taking BCA

Naturally, they are not produced, but enter the body with protein foods.

Recently, experts are increasingly talking about the low effectiveness of a separate intake of amino acids. They support their point of view by the fact that eating a healthy piece of steak is much cheaper and healthier, and there is even more protein there. The only difference is that in this case, the amino acids will enter the body a few minutes later than when taking BCAA.

BCAA and its composition

Contains three branched chain amino acids. They are necessary for the human body and can enter it only from the outside, because they are not synthesized naturally.

Leucine

This essential amino acid was discovered by accident, it was found in moldy cheese, and then it was described by scientists Laurent and Gerard. In medicine, it is used in the treatment of liver diseases, anemia. Among the beneficial properties, it is worth noting the synthesis of protein in the muscles and liver, the normalization of serotonin levels, due to which the athlete is less tired, lowering blood glucose levels, and, as a result, stimulation of secretion. In addition, the breakdown produces b-hydroxy-b-methylglutaric acid, which is similar in structure to cholesterol and anabolic hormones. And, therefore, it simplifies the formation of androgens.

The daily requirement for this amino acid in adults is 31 mg. per 1 kg. weight.

Isoleucine

It is an essential amino acid that is involved in energy metabolism. An average person needs 1.5-2 grams per day. isoleucine, but for athletes this figure is much higher. A lot of this amino acid in meat, nuts. That is why BCAA can be replaced by these products. The only problem is that you can’t eat a lot of nuts, as they are quite high in calories. And meat in large quantities is difficult to digest. Just like leucine, this amino acid stimulates the secretion of hormones, and also strengthens the immune system.

Its reception must be carried out in accordance with all the rules. Otherwise, you can provoke the following undesirable consequences:

  • decrease in muscle mass;
  • lowering the concentration of glucose in the blood;
  • increased drowsiness and lethargy.

Valine

In BCAA supplementation, valine plays an important role as it is indispensable for muscle growth and synthesis. In addition, thanks to experiments on mice, it was proved that the additional intake of this amino acid increases the body's stress resistance (protects against temperature changes and pain). Like leucine, valine is a source of additional energy for the muscles, maintains the concentration of serotonin at a high level, the athlete is less tired after training.

Valine is found in cereals, meat, nuts, as well as other amino acids in the supplement.

Important! BCAA supplementation and L-carnitine cannot be combined. Since amino acids can slow down the absorption of the latter.

Misconceptions about the negative impact

There are many different myths around BCAA. The most common of them:

  1. "BCAA is a dangerous chemistry" - it's not. Organic compounds that form protein are found only in natural products. In BCAA they are in a concentrated form. But from this sports nutrition does not become chemistry.
  2. “BCAA causes irreparable harm to the gastrointestinal tract, provokes stomach ulcers” - as clinical studies prove, even if the daily dosage is exceeded, intoxication will not happen. The supplement can only harm the kidneys if consumed over a long period of time, ten to fifteen times the daily allowance.
  3. “The food additive provokes sexual dysfunction” is a statement that has not been confirmed by any clinical studies. Most likely, this myth arose due to bitter experience with hormone-based sports supplements. They caused problems with potency.

Real Side Effects

Adverse reactions occur due to improper intake of a sports supplement. BCAA can provoke belching, heartburn, problems with the stool. This happens when the drug is taken on an empty stomach.

Amino acids activate the digestive system, gastric juice begins to be produced in greater quantities (in other words, the gastrointestinal tract functions in full mode). Because of this, undesirable consequences arise.

Conditionally, side effects include sprains and tears of muscles, wear and tear of the joints. BCAA increases endurance, helps muscle growth. Because of this, people involved in bodybuilding and other sports significantly exceed the permissible physical activity. This is where injuries happen. For a supplement to be beneficial, it must be taken wisely.

Positive effect

The positive properties of BCAA are well studied and proven by research. When the body lacks amino acids, the growth of muscle mass stops. For a person leading a measured lifestyle, there are enough substances. But for athletes, they are not enough.

With intense physical exertion, the concentration of free essential amino acids in the body decreases (especially leucine). To make up for the lack, metabolic processes are activated, which destroys muscle proteins, which are sources of amino acids. When taking sports nutrition, this does not happen.

BCAA supplement is a source of energy. The chemical reaction of leucine produces more ATP than glucose in the same volume. BCAAs cover excessive consumption during sports activities. This element plays an important role in gaining muscle mass, controls protein synthesis, and increases the concentration of somatotropic hormone.

BCAA helps not only build muscle, but also promotes weight loss. The supplement normalizes the synthesis of leptin. It is an element that regulates appetite, consumption and accumulation of fat.

Leucine saturates the body, due to which the feeling of hunger is dulled. Regular exercise burns calories and fat - a person loses weight. This is a huge potential benefit of the supplement.

Contraindications

Despite the fact that BCAA contains the amino acids necessary for the body, not everyone can take the supplement. The supplement is contraindicated in the following cases:

  • pathological conditions of the pancreas (primarily diabetes);
  • disorders in the gastrointestinal tract: gastritis, ulcers, hyperacidity;
  • severe diseases of the gallbladder, heart, kidneys and liver.

When a person has good health, there are no listed contraindications, BCAA will not harm the body if the instructions for use are strictly followed.

It is not recommended to take the supplement without consulting a specialist: some people develop intolerance to the components. If this is not taken into account, undesirable consequences, such as allergies, can be provoked.

Despite such a number of positive properties of BCAA, the popularity of this supplement has been declining in recent years, due to the low rationality of its use. As we said at the beginning of the article, eating normally is much cheaper than using expensive supplements. Professional athletes constantly drink amino acids because sponsors supply them for free. The price of BCAA is not at all small, 300 gr. will cost 700 rubles. And depending on the manufacturer and volume, the cost can reach up to 5000 rubles and more.

In the body for muscle growth and numerous other processes is obvious, it is important to understand for yourself that they are by no means a miracle cure that can be used in any doses at your discretion. It is important to observe the measure to avoid harm to health and side effects. In this article, we will look at the potential side effects that can be expected from the use of BCAAs in high doses.

Let's start with brain shrink. A somewhat banal truth, but nonetheless guiding the decision-making of many athletes, both beginners and advanced.

We all, to varying degrees, have some subconscious belief that if BCAAs (or any other sports nutrition product) are sold in a sports nutrition store and are recommended by a consultant to enhance muscle growth, then this is the one. the only the function they perform when they enter the body.

Let's explain with an analogy. When a headache pill enters the body, is it only transported to the head and gently eliminates the target for which it was intended? Of course not. In fact, every cell of the body experiences its action, since its active substances are distributed throughout the body through the blood.

As for amino acids, in addition to the important functions concentrated in the muscles that every bodybuilder knows about (growth, repair of damaged cells, energy), they also take an active part in a large number of other metabolic reactions in the body.

Important: It is this reverse side of the coin that explains the possible harm of BCAAs (as well as other sports nutrition drugs) under certain conditions. In particular, scientists say that BCAAs can influence the development of some diseases that are not very pleasant for humans: diabetes and cancer.

This article will be regularly updated with the results of scientific research on the issue, as we learn something new.

The issue of BCAA harm to health is very much in tune with the issues of other amino acids (in particular) when consumed in large doses. For a complete understanding of the topic, we recommend that you familiarize yourself with them.

Also read our article about how we look at various popular points of view on the benefits and effectiveness of these amino acids and give them a scientific assessment.

Harm BCAA: doctor's review of Dr. Mercola

Below is Dr. Mercola's review of the possible harms of BCAAs from the Health Benefits of BCAAs article, in which he also talks about the problem of too much of them from supplements.

1 BCAAs and cancer

Important: Dr. Mercola believes that the main reason for the possible harm to bcaa for health is that " they are very powerful stimulators of one of the most important metabolic regulation mechanisms, the mTOR enzyme. Excessive amounts of protein, BCAAs and leucine, in particular, have an extremely negative effect on mTOR activity. This is acceptable when the goal is to build muscle, but consistently high dosages every day is a bad idea.".

This enzyme determines nutrient sensitivity and therefore the release of certain hormones that regulate metabolism, growth, cell division and survival.

What does it mean?

“If there is a lot of BCAA amino acids (or protein) in the diet, then the activity of the mTOR enzyme increases, the cells begin to divide and grow; if the mTOR activity is low, then the process of preserving and restoring existing cells occurs. "

The most important question: what kind of cells? If muscular, then this is wonderful!

Mercola: "Elevated levels of the enzyme mTOR lead to increased risk of cancer, because it suppresses the body's natural mechanism for removing defective cells and mitochondria from the body. It also suppresses the body's ability to create new mitochondria, which are the powerhouse for cells."

The main reason bcaa is harmful to health is the stimulation of the mTOR enzyme, which occurs when there is an excess concentration of amino acids in the blood. It can lead to the development of cancer

"Many cancer patients experience severe muscle wasting syndrome and are prescribed BCAA amino acids. It is important to maintain a balance when providing the necessary increase and maintenance of muscle mass and, at the same time, cancerous tumors do not receive food for development."

2 BCAAs and diabetes

In the case of diabetes, for example, it has been found that BCAAs can either lower or raise blood sugar levels, depending on the circumstances.

Journal Metabolities explains the complex role of BCAAs in diabetes and cancer (15):

"Recent studies have shown that increased levels of bcaa amino acids in the blood are associated with increased insulin resistance and subsequent development of diabetes. In the case of cancer, the body's normal need for BCAAs is complicated by the fact that the cancer also feeds on these amino acids."

"Including, it is important to avoid the use of leucine (one of the three amino acids BCAA) in free form. Studies have shown that free-form intravenous leucine induces a strong hyperglycemic response and insulin resistance, which can lead to development of diabetes."

Important: For this reason, scientists and doctors categorically do not recommend taking BCAA amino acids in the form of supplements, as well as avoid too much protein in the diet.

An excess of BCAAs can stimulate the development of diabetes. This also applies to a separate intake of the amino acid leucine, which is part of the BCAA.

3 What to do to avoid harm from BCAA?

Therefore, as with everything in life, it is very important to maintain balance. BCAAs can be very hazardous to health if regularly taken in excessive amounts.

Mercola : "BCAAs can be very beneficial if used in a targeted manner when you are doing strength training for muscle building, which becomes very important as you age. Whey Protein Concentrate (not isolate) is the best, fully balanced, dietary source of BCAAs. We recommend taking it it, and not bcaa amino acid supplements."

Important: It's much easier to eat too much BCAAs when you take them in supplement form. Especially if in your menu, like any "normal" athlete, in addition to the abundance of natural protein products, there are everything possible (proteins, gainers, bars, glutamine, bcaa, carnitine, etc.). If so, you are at risk, the molecular mechanism of which may already be running.

BCAAs can be very hazardous to health if taken in excessive amounts on a regular basis. Scientists and doctors strongly advise against taking BCAA amino acids in the form of supplements, as well as avoiding too much protein in the diet.

The muscle tissue of each person consists mainly of water, protein and a small amount of other substances. In total, muscle fibers contain a set of 20 amino acids. Due to the complex physiological processes of the body, natural reproduction of 12 of them is possible. The need for another 8 can only be met from food and supplements.

For an athlete, the highest biological value is represented by 3 amino acids that are consumed in a sports nutrition complex.

Among the most popular questions are whether bcaa amino acids are harmful, whether they negatively affect internal organs, and if so, under what conditions.

In order to answer whether the use of bcaa is harmful or not, consider the role of each component of the complex:

Isoleucine. Synthesizes hemoglobin, regulates the rate of sugar in the blood, participates in energy metabolism and controls the healthy condition of the skin. Also, isoleucine helps in the recovery and growth of muscles, optimization of the central nervous system.

Leucine. Promotes efficient pumping and synthesis of natural protein molecules. It inhibits the breakdown of glucose, participates in energy and water exchange, as well as stimulation of insulin. Without leucine, the full assimilation of dietary protein is impossible. In medicine, this substance is used to treat the liver and increase hemoglobin.

Valin. Participates in building, strengthening endurance, as well as muscle regeneration, increasing the body's immunity. Helps in the regulation of energy exchange. Improves the state of the central nervous system.

Together, these substances have a pronounced anabolic effect and contribute to the effective growth, development and post-workout recovery of muscle fibers.

Almost all food products contain them in small quantities, so it is basically inappropriate to discuss the harm of bcaa amino acids for the body. We eat eggs, milk, meat, cereals, herbs, fruits, vegetables, and we know that without them, the optimal functioning of our body is impossible. Athletes drink liters of milk precisely in order to get amino acids, including essential ones, so why should concentrated extracts of these components be dangerous?

However, some forum reviews about the dangers of bcaa on the human body, written by ordinary consumers, can shake even an athlete who has elementary knowledge of biology and anatomy. People write about the harm of bcaa for the liver, intestinal disorders and even full-fledged poisoning, up to hospitalization.

BCAA - harm or benefit?

Consider the cases when the use of this supplement is really fraught with danger:

  • The use of clandestine supplements from unknown manufacturers. Most of the athletes who describe the harmfulness of bcaa use cheap supplements of dubious origin.
  • Violation of storage conditions.
  • Irregular consumption of drugs.

The harm of bcaa to the stomach is also often noted by people who consume the supplement along with substances that cause them allergies or intolerances. For example, every hundredth person suffers from lactose intolerance. It goes without saying that if BCAA, such a person will drink together with a concentrate, and not a protein isolate, problems with the gastrointestinal tract are possible. In this case, a person may mistakenly believe that the reason is in BCAA.

But are bcaa amino acids harmful to the liver, because many complainers note pain in the area of ​​\u200b\u200bthis organ? With the unrestrained consumption of the supplement, the lack of control of the daily protein intake - 2 g-2.5 g / kg of body weight, taking into account severe diseases of the liver and kidneys, such side effects are really possible. In this case, it is recommended to consult a doctor and develop an individual program for taking the amino acid complex.

By themselves, amino acids do not pose a danger to the liver, as already mentioned above, on the contrary, they are used in its treatment.

A completely unacceptable myth about the harm of bcaa for men. Allegedly, they lower the potency. In fact, such an effect is possible only in one case - the athlete works on the form without rest. As a result, banal fatigue, overtraining, lead to a decrease in libido. The athlete may not feel fatigue at first, so he mistakenly believes that the additive had a negative effect.

Based on the foregoing, it should be noted that only the benefits and harms of bcaa can be taken from the supplement, due only to insufficient knowledge and misconceptions of individual consumers in the field of sports pharmacology.

For a long time, there have been many myths about the harm and benefits of BCA sports nutrition for the body. Most of these beliefs are imposed by ignorant people and old Soviet-school doctors, for whom any supplements other than domestic medicines are dangerous. By the way, not so long ago, one doctor, according to whom a bunch of liver diseases can develop from protein, beat his chest, claiming that instillation of fresh honey into the eyes treats cataracts. And there are many such examples. Not only because of ignorance, but also for their own benefit, some people spread the opinion about the dangers of sports nutrition. In many ways, this is beneficial to pharmaceutical companies that are ready to sell you their dietary supplements by any means. Think about it, is it worth believing this opinion? ..

But it's not even about that now. There are a lot of false opinions that have been foisted for one reason or another, but we will help you sort it out and find out what are the benefits and harms of BCAAs for the body.

What are essential amino acids, and is there any harm from BCAA?

Let's go back to the very beginning and understand our physiology. Since BCAAs are a supplement primarily for muscles, it is worth remembering that muscle tissue is largely built from proteins that are synthesized from amino acids. Some amino acids our body can produce on its own, and some must come from outside. A simple example - you are building a house, in the warehouse you have bricks, beams, slate, tools, but there is no, say, cement, and without it the house will not be built! This rule also applies to our body, certain amino acids are needed to build muscle proteins, and the lack of just one can bring down the process. Sports nutrition helps us keep this building process going all the time, and here we come to our BCAAs.

BCAAs are three essential amino acids - Leucine, Isoleucine and Valine, which make up 30% of muscle amino acids. That is, it is a simple organic supplement that our body uses for growth and repair. For him, there is not much difference - you get aminos from fish or from a jar of sports nutrition. Moreover, now the products are made from very high quality raw materials. So BCAA amino acids cannot theoretically cause any harm. What about in practice?

BCAA benefits and harm - where do legs grow from?

Once upon a time, an article appeared on the site VrednoLi.ru criticizing sports nutrition, and separately protein and amino acids.

“When visiting resources related to the sale of amino acids for athletes, it seems that after eating them, the body will instantly take on “masculine” forms and the buyer will be insanely happy. But there is no word about the dangers of such drugs. Is there really no harm from the consumption of substances unusual for humans?

This is just one quote from a supposedly authoritative article, but it already makes it clear that the author has a poor understanding of what amino acids are in general. Somehow, a similar topic has already been touched upon by us in an article about the harm of gainers - you can see the link. So, we wrote there that a lot of people who scream about the fact that BCAA amino acids are harmful to the body simply confuse these safe supplements with anabolic steroids out of ignorance. It is difficult to confuse, of course, even with meager knowledge, but believe me that there are such people.

How are BCAAs produced?

To finally dispel your doubts about the dangers and benefits of BCAAs, we will tell you a little about how they are made.

The production of BCAAs is in many ways similar to the production of protein, only this technology goes a little further. Surely, you know about the three forms of whey protein according to the production mechanism - concentrate, isolate, hydrolyzate. The hydrolyzate is the purest and very close to amino acids, which means it is quickly digestible. Why this retreat? And to the fact that BCAA is obtained in a way very close to hydrolysis - under the influence of the enzyme, cow's milk protein is destroyed, it goes through several stages of purification, and voila - you have super-quality BCAAs in your hands, which are not harmful and do not cause side effects!

Should BCAAs be used by beginners?

This is another question stemming from the question "Is BCAA bad for the body?". The fact is that this is not a supplement that only professionals can use - it can be used by everyone: from an ordinary person who is not familiar with sports to an athlete of any category! A beginner needs BCAAs from the day he came to the gym and gave a load to his muscles. They help you recover and continue to keep your muscles, preventing them from breaking down. So, yes, this is the first supplement that a beginner should buy.

Another question is, in what dosage should I use it? The most effective dosage is: from 20 g per day for women and from 30 g per day for men. You can start right away at the recommended dosage, or you can start at a lower dosage, either way it won't hurt!

Learn how to drink BCAA powder correctly! With this regimen, you can feel that BCAAs work!

Affordable BCAAs for beginners!

In general, as a result, we will tell you absolutely in the affirmative - there are NO side effects and harm from BCAA and amino acids! Once again, BCAA side effects are a myth! You can trust our word, and if we are wrong, then the cancer will whistle on the mountain)

There are many conflicting opinions on the Internet about BCAA amino acids - someone leaves reviews about the side effects of bcaa, someone, on the contrary, praises their effectiveness. BCAA components are found in a wide variety of foods - rice, fish, greens, eggs, legumes, cereals, nuts, meat, and even breast milk. In fact, these are substances of natural origin that form the basis of protein, daily and in large quantities consumed by each person. Allergies and intolerances from almost all types of food habitual food do not happen. Therefore, rumors that bcaa side effects are irreversible, and they need to be urgently excluded from the diet of the sports menu, are nothing more than a myth associated with the illiterate intake of these drugs.

For the body, their role is almost priceless, because they perform many functions from cognitive to physiological.

Not a single essential amino acid can be harmful to health, not to mention the side effects of BCAA. For example, glutamic acid is involved in the regulation of the psychotropic system, providing an exciting, nootropic effect, or glycine, which is a neurotransmitter and has a tranquilizing, antidepressant effect, reducing fear, psycho-emotional stress and enhancing the effect of anticonvulsants.

Side effects and methods for their elimination

Speaking about the side effects of bcaa, the “victims” mention an allergic rash, intestinal disorders, chills, pain in the stomach, heartburn, belching, in general, all the symptoms, mainly of a digestive nature, that can also occur with normal, immoderate nutrition.

To avoid unpleasant consequences, there are simple rules for consuming this supplement:

  • Before taking the drug, it is recommended to have a snack, as quickly abstracted proteinogenic amino acids, especially leucine, start the digestive process. As a result, there are pains, belching, heartburn from an excess of gastric juice that has not received the proper volume of products for processing.
  • When losing weight, the use of BCAAs on an empty stomach is allowed, in combination with a sufficient volume of liquids - water or juice, and only after consultation with a gastroenterologist.
    Of course, it is far from always possible to have a snack, but you can compensate for the food window and eliminate the side effects of bcaa with the help of pre-prepared protein or a gainer.
  • Insoluble forms of amino acids, it is recommended to drink it with water or juice.
    Before taking, you must carefully calculate the daily dosage of each amino acid (no more than 6 grams per hour), taking into account the food consumed and never exceed it. With excessive use, an overdose can affect the performance of the liver or kidneys.
  • Also, you should always strictly follow the norm and recommendations indicated by the manufacturer on the packaging of the complex. Often, side effects from bcaa amino acids occur due to the consumption of counterfeit drugs. That is why, you should purchase well-known brands from trusted sports nutrition retailers.