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Bsaa for which contraindications are needed reviews of doctors. BCA - sports nutrition

Now, few athletes do not use sports nutrition. One of the most important and common complexes is the BCAA amino acids, but many still have the question: is it harmful or not? Let's see what side effects this supplement has, what positive effect it has.

Before considering the main question, you should understand what BCAA amino acids are and what their composition is.

Taurine is a useful amino acid. As part of the diet of the athlete: beginner and professional, it stimulates the entire body during training with heavy loads. Taurine is used in combination with creatine and glutamine to stimulate the activity of the nervous system and brain, increasing the reaction rate.

What are BCAs?

BCAs are extended chain amino acids. They include only three essential amino acids for humans: isoleucine, leucine, and valine, which are allocated to a specialized class due to the uniqueness of their structure.

In the human body, the proportion of these amino acids is forty-two percent of the total number of essential amino acids, which emphasizes their importance for stable life and activity.

Important! Branched-chain amino acids have been shown in research to help maintain muscle mass and strength during strenuous exercise and during times of stress, as well as improve endurance.

Composition of BCAAs

As already known, BCA contains three amino acids. Let's look at their action in more detail.

Isoleucine

It is a valuable source of energy for muscles and is necessarily involved in cellular processes. There are also disadvantages of the impact of this amino acid when taken incorrectly, such as:

  • reduction in muscle mass in the human body;
  • lowering the level of sugar in the blood;
  • the occurrence of a state of drowsiness, lethargy.

Leucine

It has a major influence on the correct growth of muscles. Leucine ensures the formation of protein in the fibers of the muscles and liver, and also contributes to the organization of the protection of its molecules from destruction processes. In addition, this amino acid balances the amount of serotonin at the highest level, so that a person is less tired. Also, leucine delivers additional energy to the muscle fibers.

Valine

It is also a source of additional energy for muscle fiber cells, similar to leucine. It keeps the level of serotonin at the highest level, as a result, the body is much less tired.

Important! BCAAs, which have a generally positive effect on the body, can lead to a negative effect if used improperly. For example, the negative consequences of the use may be as follows: gastrointestinal upset, drowsiness.

Now, based on the effects of the BCA amino acid complex, let's take a closer look at their benefits and harms.

Read also the article "" on our website.

The effect of BCAAs on the human body

Earlier, we considered the priority qualities of amino acids belonging to the type of essential BCAAs, on the basis of which we conclude that they are needed for the human body. Without these amino acids, proper muscle growth and their ideal construction is impossible, since BCAAs ensure the correct flow of all processes of filling muscle cells with additional fuel.

But this is far from the only positive effect of BCAAs. Numerous human studies have shown that these amino acids:

  • become the main supplier of glucose when there is less glycogen in muscle fibers.
  • taken before training, they protect muscles from destruction processes, while acting as the main supplier of the required energy;
  • participate in the production of insulin;
  • significantly accelerate the increase in muscle mass with proper use;
  • accelerate metabolic processes;
  • drown out the feeling of hunger;
  • protect the body from unnecessary external influences.

In addition to the positive effects, BCAAs can be harmful. But these are rare cases. Let's see in what cases side effects can occur when bcaa amino acids are consumed. Harm to the body from them will be exclusively in such situations:

  • If you drink them on an empty stomach. The fact is that BCAAs contribute to the stimulation of the digestion process and provide increased secretion of gastric juice. The assimilation of BCA occurs very quickly, and the stomach continues to carry out its functions in vain, which often leads to belching, heartburn, or stool disorder.
  • With an overdose. This leads to failures in the stable functioning of the liver, as well as the kidneys, so stick to the established norm.
  • If you have liver disease. You should consult with your doctor. Amino acids have a negative effect on the liver, heavily loading it.
  • If a young woman is breastfeeding. In this case, the effect on the girl’s body will be positive, but the baby can be harmed.

Branched chain is considered one of the most effective and beneficial supplements to any sports nutrition program. Meanwhile, not everyone understands why these substances are needed and how a sports BCAA supplement works on the human body. Although sport, I must say, is far from the only scope of these amazing amino acids - without them, the full life of any person is impossible.

General characteristics of amino acids

Amino acids are the building blocks for those contained in our bodies. All amino substances, connecting with each other, form chains, or peptides. And depending on the order of the amino acids in this chain, one or another type of protein is created. So, for example, to create growth hormone, the body will need a different amount and a different order of amino acids than to form food enzymes.

Most amino substances, when combined, create linear forms. When all the elements needed to create a protein are in place, the amino chain folds into a 3D shape. This process of assembling amino acids into a single pattern is called protein synthesis.

In foods, amino acids are also found in the form of proteins. And these proteins, when they enter the body, are broken down again into amino acids, which then selectively combine and create new proteins - those that the body needs for proper functioning. What is this protein for? It is the foundation of most of the human body. Skin, eyes, heart, intestines, bones and, of course, muscles are all made up of proteins.

There are about 300 amino acids in nature, but only 20 of them serve as components of proteins, and 8 of them are indispensable for humans. But when it comes to athletes, it is customary to single out three from the list of essential amino substances that bodybuilders need the most. We are talking about the so-called branched chain amino acids (BCAA) - and leucine.

BCAA: what is it

Among all the amino acids, there are those that are especially important for building protein. This is BCAA. The decoding of the abbreviation - Branched-chain amino acids - is translated from English as "branched chain amino acids". As already mentioned, this group of amino substances includes leucine, isoleucine and valine. And if we make a comparison with other amino acids, then the BCAA structure is not a line of elements strung one after another, but a branched structure resembling a tree crown.

The side chain of BCAAs is made up of one carbon atom and three hydrogen atoms, and this structure, I must say, is much better suited for the production of new proteins. Why? If only because branched-chain amino acids provide many more options for attaching elements than other amino substances. This means that stronger proteins are created with the help of BCAAs, and the process itself proceeds much faster. And when BCAAs are involved in muscle protein synthesis, the result is thicker, stronger muscle fibers.

Role in the body

And although BCAAs are more often remembered in the context of sports nutrition, many scientific studies confirm the benefits of these supplements not only for athletes. Branched-chain amino acid intake improves concentration, performance and cognitive functions of the brain, enhances short-term memory, prevents fatigue and maintains the functionality of the body. BCAAs are useful for people with chronic fatigue or impaired concentration. These amino substances slow down muscle atrophy in bedridden people, they are useful after surgery, during recovery from burns or other injuries. In the postoperative period, many patients receive BCAAs intravenously. In addition to building cells and repairing tissues, amino acids are necessary for the creation of antibodies, they are part of enzymes and hormones, form RNA and DNA, and are important for transporting oxygen throughout the body. It is also worth knowing that valine accelerates the regeneration of muscle tissue, isoleucine stabilizes sugar levels and increases hemoglobin, and leucine stimulates the secretion of growth hormone.

In medicine, these amino acids are used as a cure for headaches, dizziness, depression, irritability caused by protein deficiency.

The benefits of BCAAs will undoubtedly be felt by weightlifters, as well as athletes for whom endurance is important (for example, long-distance runners). BCAAs are unique amino acids that are concentrated in the muscles, where they are actually processed into the energy necessary for muscle work.

Other BCAA Benefits:

  • necessary for the synthesis of proteins in general;
  • useful for homeostasis (that is, they maintain a stable level of sugar in the bloodstream);
  • directly regulate muscle protein synthesis;
  • improve physical and mental performance;
  • serve as "raw materials" for and glutamine;
  • regulate the percentage of fat in the body;
  • affect insulin secretion.

What gives athletes

There are varying opinions regarding the need for BCAA supplementation. The reason for the discussion was the fact that amino acids are available in most foods and are also found in whey protein powders. But in some cases this is not enough. First of all, we are talking about bodybuilders and people struggling with excess fat. So, how is the amino acid complex useful for athletes?

BCAAs are the most important amino acids for bodybuilding because they are able to repair muscle tissue. In addition, these three substances have a pronounced synergistic effect (enhance each other's abilities). In addition, about a third of muscle consists of BCAAs.

Unlike other amino acids, which are first transported to the liver after ingestion, BCAAs are sent directly to the muscles, where they are used by muscle fibers to repair tissue. By the way, of the three BCAAs, leucine is considered the most anabolic, so it is very important for bodybuilders to have this amino acid in the diet. Valine and isoleucine are called glycogens, which means they can serve as an efficient source of energy during exercise and thus increase endurance and prevent fatigue. And for this reason, BCAAs are extremely beneficial for beginners in bodybuilding.

But for an anabolic effect, it is not enough to take only valine or isoleucine; for a bodybuilder, the presence of all three components is important, moreover, in a certain proportion. Compliance with the correct ratio of components is more important than the total dose of amino acids obtained. The ratio of 2 parts of leucine and 1 part of valine and isoleucine is considered optimal.

Daily rate

In order for the process of protein synthesis to work at full strength, the body needs certain portions of amino acids. If we talk about leucine, then the daily norm of this substance is from 1 to 4 g. A more accurate calculation can be done using the formula: 31 mg of amino acid per kilogram of body weight. Interestingly, for infants, the daily allowance is more than 400 mg per kilogram.

But even these indicators are just the minimum required amount for, so to speak, completing basic level tasks. In fact, for athletes, especially weightlifters, the dosage of leucine can be more than 5-10 g. But still, for beginners, 2-3 g of the substance is a more acceptable dose (so that the stomach gets used to the new supplement). Then gradually (every 2-3 days) the daily dose can be increased by 1 gram and so on until the desired dosage is reached. The maximum allowable daily serving of BCAAs for professional athletes should not exceed 80 g. The maximum servings of branched chain amino acids bodybuilders take during the carbohydrate-free period or before the competition. And at the loading stage, BCAAs can serve as a replacement for proteins.

In addition, a portion of the supplement after any type of sports load will accelerate the restoration of amino acid balance in the body. But for optimal results, it is advisable to take BCAAs separately from other groups of amino acids.

Why is BCAA deficiency dangerous?

It is well known that BCAAs are indispensable for the human body. They provide many vital processes, which means that the body must regularly receive the necessary portions of amino acids.

The use of BCAAs with food directly affects the concentration of amino acids in plasma and muscle tissue. But during exercise, BCAAs are quickly converted into energy, which serves as “fuel” for muscles. And the more intense the strength training, the more amino acid reserves are burned. If balance is not restored in time, catabolic processes are activated in muscle tissue. Hence the biggest paradox of sports: even the most powerful anaerobic loads against the background of an amino acid deficiency will not give muscle growth.

Contraindications, side effects, overdose

Probably, many men, before taking BCAA, thought about how this dietary supplement would affect potency. And there is nothing strange in this, since quite often you can hear that sports nutrition impairs erection and libido. In fact, a supplement containing only amino acids does not affect the potency of healthy men. Also, adequate portions of amino substances are not able to cause disruption of the digestive organs. But some contraindications still exist. And if you ignore the correct method of application, supplements can cause some side effects.

The use of BCAAs can be dangerous for people with amyotrophic lateral sclerosis (in this case, against the background of the consumption of amino acids, pulmonary insufficiency may develop). In hepatic encephalopathy, BCAA intake may increase plasma ammonia levels. It is also not advised to consume branched-chain amino acids 2 weeks before the planned surgery. The fact is that BCAAs can affect plasma sugar levels, and this in turn affects blood clotting. In some cases (with cirrhosis or other hepatic diseases), a negative effect on the liver is possible.

Regular consumption of BCAAs reduces absorption efficiency. Therefore, the rules for taking amino acids require vitamins and minerals to be taken in parallel with the sports nutrition. In addition, an overdose of BCAAs affects the production of serotonin (the so-called joy hormone).

There are also known recommendations not to give BCAA powder or capsules to people prone to allergies, pregnant and lactating mothers, children, patients with diseased kidneys or cardiac problems. Beginners are often interested in how old you can start taking a BCAA course. Coaches and nutritionists answer: like any other sports nutrition, not earlier than after a year of regular training in the gym and only after 18-20 years.

Amino acids and catabolic processes

A low-calorie diet is a direct path to muscle breakdown. And this happens for several reasons. Deficiency leads to the fact that the body uses proteins, including those contained in the muscles, to produce energy. At the molecular level, it looks something like this: the breakdown of proteins is activated (a process known as catabolism is triggered), resulting in the release of amino acids, which the body uses as fuel. To prevent muscle loss, it is important to ensure that the rate of protein synthesis exceeds the rate of protein breakdown. If the speed of these indicators is equal, the muscles will not decrease, but they will not increase in size either. A low-calorie diet simultaneously affects two indicators: catabolism is accelerated, and protein synthesis, on the contrary, slows down. The result is that the body loses muscle faster than under any other circumstances.

And according to sports nutritionists, the only wise decision in this case is the use of amino acids in the form of a nutritional supplement. Many sources advise taking 4-8 g of amino substances before and after training. It is believed that this is the optimal dose to increase performance and protect against catabolic damage.

Benefits of Consuming BCAAs Before and After Your Workout

Consuming BCAAs before exercise has certain benefits for muscle tissue. These substances are able to reduce the level in the muscles produced during strength training. At the same time, BCAA activates the release of growth hormone into the bloodstream, which has an important anabolic value. In addition, branched chain amino acids affect the concentration of intramuscular enzymes creatine kinase and lactate dehydrogenase, thereby improving recovery and reducing damage to muscle fibers.

Another quality benefit of BCAAs is their ability to maintain blood sugar levels. And it's also important for bodybuilders, as a healthy blood sugar level provides energy for intense strength training.

Vitamin B12

The process of protein metabolism and the synthesis of amino acids in the human body depends on this water-soluble vitamin.

Biotin

It is also known as vitamin H or coenzyme R. But no matter how this substance is called, in any case it plays an important role in protein synthesis and glycogen production, which means it is also included in the circle of “friends” of branched chain amino acids.

Gainer

The combination of amino acids and a gainer is a good option for a post-workout snack.

Taking BCAAs with complete proteins is almost pointless, as there is a duplication of amino acids. But the combination with vegetable protein is more beneficial for the muscles.

Creatine

The combination of creatine and branched chain amino acids is suitable for use on training days (before and after training) and on rest days (morning and evening after meals). This combination accelerates the growth of muscle mass.

Carnitine

The simultaneous use of two supplements accelerates fat burning.

Enemies of BCAAs:

  • milk (as a result of this combination, some people have an increased risk of allergies);
  • alcohol (alcohol disrupts the absorption of amino acids);
  • (caffeine with amino acids can cause insomnia).

A few common questions about BCAAs

How are they different from other amino acids?

The first and main difference between BCAA and amino acids lies in the structure, which actually determines the ability of the substance. The second difference is that BCAAs are more metabolized in skeletal muscle.

What are BCAAs made from?

As a rule, milk protein is the "raw material" for BCAA supplements. Under laboratory conditions, it is artificially broken down into amino acids using enzymes. Then different proportions of valine, leucine and isoleucine are mixed, thus creating a sports supplement. In addition to amino acids, the composition of the drug may include additional components: sweeteners, flavors, some useful chemical elements (the instructions for use usually contain information about how much of which is included in the drug).

Which BCAA is better: capsules or powder?

The most common forms for sports nutrition are capsules, tablets and powders. Liquid supplements are believed to be absorbed much faster than chewable tablets, for example. This is true, but not always. When it comes to amino acids, the form of the supplement has almost no effect on the rate of absorption. Amino substances in tablets or capsules are absorbed by the body as quickly as a supplement in liquid form. As a rule, the difference in the rate of absorption of BCAA between different forms is no more than 6 minutes.

When choosing between BCAAs from different manufacturers, it is useful to pay attention to the dosage. For example, if one tablet contains only 200 mg of a substance, and athletes need 8-10 g per dose, then, of course, it is better to drink a cocktail than a handful of tablets.

The second difference between powders and capsules is the taste. Pure amino acids without sweeteners and flavors tend to be bitter. And this is more noticeable if you take the supplement in powder form.

How to check for quality?

This is the case when it is quite difficult to check the quality of a sports supplement. A good amino acid powder does not dissolve well, leaving a film on the surface of the liquid. The instructions for use contain information about what color and smell a particular product should have. Also, before use, you need to pay attention to the expiration date - expired amino acids can harm the body.

How to breed?

Powder containing aromatic and flavoring additives can be diluted with plain water. It is useful to dissolve pure amino acids without impurities in juice or other drinks (this will allow you to kill the bitter taste of BCAAs). The exact description of the powder, how many grams of the substance is one serving of the additive and how much liquid is needed to dissolve the additive is always indicated in the product description.

BCAA vs Protein: Which is Better?

And now the main question of many athletes: “Why is it not enough to use only proteins, because they consist of the same amino acids?”. Despite the numerous benefits of BCAAs, there are many skeptics who consider the benefits of amino acids to be overstated, and whey protein is called a more useful supplement. But although whey is rich in BCAAs, it is not the best source of BCAAs.

The fact is that in whey BCAAs are connected by a peptide bond with other amino acids. Once in the body, whey protein first passes through the digestive organs, and then, being split into amino acids, is absorbed into the blood. And even the fastest protein - whey - will take some time to turn into amino acids.

BCAA supplements are the finished form of amino acids. These substances do not need to be digested, but immediately enter the bloodstream.

Even a few grams of free-form BCAA will better increase the concentration of amino substances in plasma than 30 g of whey.

Protein powders often contain sweeteners, colors, and carbohydrates. Protein supplements contain more calories than pure amino acids. As a rule, a portion of BCAA is no more than 10-20 kcal. And this is good news for everyone who wants to burn as much fat as possible and train muscles.

Finally, amino acids are present in BCAA supplements in a more bioavailable form than in protein powders or even more so in food. In addition, BCAAs are exactly the amino substances that muscle tissue needs.

In the course of acquaintance with sports nutrition, bodybuilding beginners have many questions. And one of them: how does the BCAA complex combine with other amino acids, in particular with glutamine? Some suggest that either glutamine or BCAAs can be taken. To make it easier to answer this question, you should understand some of the nuances.

Glutamine belongs to the group of essential amino acids. But despite the fact that the body is able to independently produce this substance, this is clearly not enough for athletes. Studies show that glutamine has a beneficial effect on the functioning of the immune system. How does this fact relate to sports? Regular intense physical activity (for example, weightlifting) can deplete the immune system, and this should not be allowed by athletes.

In addition, scientific studies have shown that the combination of BCAAs, glutamine and whey protein increases muscle growth and fat loss by several times, as well as increases muscle endurance and strength.

Thus, in professional sports there is no question: glutamine or BCAA. Professional bodybuilders combine both for the best results.

BCAA for immunity: what are the benefits?

The immune system also sees noticeable benefits from BCAAs. Each strength training is definitely stressful for the body, which also affects the immune system. And essential amino acids support immunity and promote health. This is a scientifically proven fact. Thus, BCAAs are beneficial not only for strong muscles, but also for a strong immune system.

Can you lose weight with BCAAs?

It has been scientifically proven that BCAAs have fat-burning properties. But the most pronounced effect of splitting fats is provided by isoleucine (especially taken shortly before cardio training). Meanwhile, it must be understood that when consuming excessively high portions of branched-chain amino acids (more than 20 g), the benefits of isoleucine are leveled.

It is well known that fat loss is accompanied by some loss of muscle mass (due to a calorie deficit). Taking a serving of BCAAs about 30 minutes before a workout can provide the body with essential amino acids, which are actually responsible for muscle protein synthesis.

How to make a BCAA shake at home?

Sometimes the question arises: “What can replace a certain sports nutrition supplement, for example, BCAA?”. This can be done in two ways. The first method: knowing which foods contain the maximum amount of BCAAs, review your diet and create a menu rich in useful amino acids. The second way: buy the necessary ingredients at the pharmacy and prepare the supplement at home. The correct recipe for a homemade BCAA drink is a mixture of leucine (2 parts), valine (1 part) and isoleucine (1 part). You can also make an amino acid drink from glucose and maltodextrin (25 g each), leucine (16 g) and whey protein (33 g). To enhance muscle growth, this drink should be drunk immediately after training.

BCAA supplements from top 5 companies

But still, which BCAA supplements are most often bought by advanced bodybuilders, which products should you pay attention to first of all? Here is a short list of some of the most popular BCAAs on the sports nutrition market.

SciVation

xtend

The supplement was created according to the classic BCAA formula (2:1:1) and is considered one of the highest quality on the sports nutrition market. One serving contains 7 g of amino acids. In addition to valine, leucine and isoleucine, the composition of the drug includes glutamine and citrulline malate. No added sugar. It prevents catabolic processes in the muscles, improves protein synthesis, and also acts on the body as a fat burner. Suitable for consumption during training (helps to prolong the session, increase efficiency) and after it (for effective recovery). The manufacturer offers different flavor options, as well as unflavored BCAA powder.

In addition, SciVation's line of amino acid supplements includes other products. In particular, Xtend Free, which does not contain dyes, sweeteners, artificial flavors, and Xtend RTD, a ready-made amino acid drink.

SAN

It is a powdered BCAA product with glutamine. The formula of the supplement consists of leucine, isoleucine and valine in a unique ratio - 12:1:1, which is well suited for gaining muscle mass and losing weight. The supplement has a beneficial effect on the immune system, does not cause unpleasant side effects, and is suitable for girls and men who are professionally involved in sports, as well as for beginners. The powder dissolves well in liquid. It happens with the taste of strawberries, kiwi, watermelon, blueberries, raspberries.

Optimum Nutrition

Mega size

The capsules of this supplement optimally combine leucine, isoleucine and valine (in the classic ratio of 2:1:1). The supplement is suitable for men and girls for high-quality muscle building and restoration of energy reserves. Among the advantages is a favorable dosage (1 serving is 2 capsules). The drug is suitable for use before, after or during a power program.

Ultimate Nutrition

Flavored

It is the most commonly used combination of BCAAs in bodybuilding in a 2:1:1 ratio. The supplement is produced in the form of a powder with different flavors. To prepare a portion of the drink, you will need 1-2 scoops of powder and about a glass of liquid. Suitable for use during the day and after training. It improves protein synthesis, prevents the breakdown of muscle tissue, and has fat-burning properties.

Weider

Premium BCAA Powder

One of the best BCAA supplements that Germany produces. The special formula and texture of the powder allow the additive to dissolve easily in liquid. For beginners and professional bodybuilders, it is suitable as a good source of energy, prevents destructive processes in muscles, has anabolic properties, accelerates recovery, burns fat, improves muscle relief. In addition to BCAAs, the composition of the drug includes glutamine, a small amount of fats and carbohydrates.

Other popular supplements on the market include:

  1. USPlabs: Modern.
  2. Dymatize: Complex, Recoup.
  3. Olimp: Xplode, Mega Caps, Extreme Shot.
  4. MyProtein: BCAA Unflavoured.
  5. BSN: Amino x.

Also noteworthy for athletes: Scitec Nutrition (Xpress, Complex, BCAA X, Mega), Universal Nutrition (Stack, Atomic, BCAA Pro), Unflavored (5000 Powder), BPI Sports (Best), Mutant (BCAA), Maxler (BCAA) , Sportline (BCAA), USPlabs Modern (BCAA).

However, these are just examples of available amino acid supplements. Everyone has the right to independently choose what is right for him, especially when he has knowledge of what branched chain amino acids are, why they are needed and how to choose the right BCAA supplement.

One of the key roles in sports nutrition is given to amino acids. And among them, BCAA complexes are traditionally the most popular among representatives of power sports and fitness. The main confirmation of the effectiveness of the latter is the numerous positive reviews of athletes and the results they have achieved. The best (according to athletes and experts) BCAAs are in our rating.

What are BCAAs and what are they for?

BCAA is a unique complex of three essential branched chain amino acids, namely leucine, isoleucine and valine. It is they that act as a building material for muscle tissues and more than 30% of human muscles consist of them. The term “essential” itself means that the body is not able to synthesize these substances on its own and can only receive them with food.

What are the benefits of BCAAs:

  • Prevent muscle breakdown (catabolism) during intense physical exertion;
  • Stimulate and provide muscle growth;
  • Facilitate recovery;
  • Provide the body with energy, increase endurance;
  • Contribute to the improvement of strength indicators;
  • Help to fight fatty deposits;
  • Enhance the effect of the use of other sports supplements.

Types of BCAAs and variants of release forms

Under the abbreviation BCAA on the package, either the amino acids themselves with a branched side chain structure, or a complex based on them with the addition of other auxiliary components, can be hidden.

Another common difference between BCAA supplements is their different ratios of leucine, isoleucine, and valine. The classic version is 2:1:1, but there are 4:1:1, 6:1:1, 8:1:1 and even more. What are the best BCAAs to choose? There is no single answer. Everything here is purely individual. Many experienced athletes believe that the “classic” is better, and an increase in the concentration of very effective, but not very expensive leucine, allows manufacturers to maximize the price of the supplement at a low cost.

Forms of release are already familiar to sports nutrition:

  • Powder;
  • Pills;
  • Capsules;
  • Liquid.

In terms of speed of assimilation, there is no difference. Price and ease of use are more important. The most popular option is powder. It's cheaper and usually has a higher concentration of BCAAs per serving. Capsules and tablets are more expensive, but more convenient to take. The liquid form is not very popular due to the high price without any performance benefits.

Bcaa harm

Before we begin to consider Major Side Effects of BCAA Amino Acids let's see why BSAA amino acids are considered the most popular supplements in the world of sports!
BCAA amino acids recommended for use during the recovery period, but they have also been proven to be equally effective during the intraworkout period.

It is known Leucine (an amino acid that is part of the BCAA), gives a signal to human cells to start the mTOR system, or a stimulus for muscle protein synthesis. Leucine, one of the amino acids that supports muscle hypertrophy. Deficiency of this amino acid leads to gradual hypotrophy and hypertrophy gradually decreases.
Isoleucine , also an important amino acid that takes part in the processes of controlling the level of glucose in the blood.
Finally, Valine supports muscle glycogen synthesis, which is ideal for the training process and athletic progress.

Any, even the most trivial product or ingredient can cause great damage if the dosage is exceeded, for example, excess water intake can cause such a pathology as water poisoning or overhydration.
This situation is also observed with BCAA amino acids , but if you take the recommended dosage of 5-10 grams per dose, then there will be no side effects. Even if you increase the dosage by almost 10 times (50 grams per dose), which is not recommended, then a healthy person should not have any side effects either.
Conclusion: BCAAs are the recommended supplement for athletes looking to increase their athletic performance!

So, let's look at the most common side effects and the most incredible side effects from taking BCAAs:


1. Allergic reaction. Amino acids can be the cause of various allergic reactions. Allergy is an individual feature of the body. Allergy can be caused by any amino acid. The main manifestations of an allergic reaction: rash on the body, itching ...
To prevent this reaction, it is recommended to start taking with small portions of the drug, BCAA 2-3 grams, protein 10-15 grams.

2. BCAA and CNS. BCAAs or Branched Chain Amino Acids, compete with other amino acids such as Tryptophan and Tyrosine for transport to the Central Nervous System. Therefore, a high concentration of BCAA amino acids in the blood almost completely blocks the entry of competitive amino acids, which in turn lowers the level of neurotransmitters, including Serotonin and Dopamine. Serotonin is known to be responsible for the biological rhythms of the body, sleep and mood. Dopamine or precursor to Norepinephrine and Adrenaline.



3. It is not recommended to take BCAA amino acids for people suffering from Amyotrophic Lateral Sclerosis or Herix's disease. An association has been proven between BCAA amino acids and an increased risk of mortality in patients suffering from ALS (Lateral Amniotrophic Syndrome).

4.BCAA and Depression. BCAAs are competitors to Tryptophan, which also crosses the blood-brain barrier. Tryptophan deficiency can lead to depression, as it is responsible for the synthesis of "Mood Hormones".

5.Chronic Alcoholism and Amino Acids . Complex use of amino acids BCAA and the simultaneous use of alcohol, may be the cause of liver failure, hepatic encephalopathy.


6.BCAA and Blood . Low blood glucose or hypoglycemia is directly related to Leucine. Scientists believe that Leucine helps insulin to be released from the pancreas, thereby lowering blood glucose levels.
It is recommended to stop one month before surgery BCAA reception because blood glucose levels may be unreliable.

Graph of the dependence of the concentration of Leucine and Insulin


7. BCAA and Hair . There was a theory that the BCAA amino acids can prevent hair loss. But this theory was not substantiated, since women and men suffering from this problem had another reason, Sodium deficiency in the follicles, namely, in ion channels. BCAA also plays a role in sodium metabolism and channel function. Proved BCAA amino acids increase the effectiveness of drugs for strengthening hair. In conclusion, hair is highly protein, also contains a high percentage of essential amino acids or BSAA .

8. BCAA and Acne. Acne is a skin disease that occurs in more than 9% of the population. Scientists have found a connection between BCAA amino acids and acne. Also, reception BCAA may accelerate the development of psoriasis. This problem has not been fully studied, but it is recommended to limit the intake BCAA amino acids to prevent the development of acne. We remind you that Amino acids can exacerbate existing problems, rather than cause a new pathology.


9. BCAA and GIT . BCAA affect the gastrointestinal tract, may be the cause of gas formation (flatulence), colic.
However, you can't be 100% sure what exactly BCAA led to these symptoms.

10. BCAAs and Kidneys, Liver. A lot of the debate about kidney damage is directly related to the receptions. BCAA amino acids . This statement takes place only for those people who already have kidney problems and vice versa, healthy kidneys remain healthy even when used BCAA amino acids at a dosage of 2.8 grams per kg of body weight. This situation is also observed with the liver.

11. BSAA and Children. Application BCAA amino acids is relatively safe for children older than 6 months, provided that short courses are used, no more than a month.

12. Ketoaciduria. Branched-chain amino acids can cause mental and physical retardation in children.

13. BCAAs and Breast-feeding, Pregnancy. There is no information on the use of BCAAs for pregnant or breastfeeding women. It is recommended to avoid BCAA supplements during pregnancy or breastfeeding.

Conclusion: It is not recommended to take BCAA amino acids for pregnant women and women who are breastfeeding, as amino acids can have completely undesirable effects on the fetus and child.
Be sure to consult your doctor if you have health problems. Mandatory consultation with a doctor for patients:
- Diabetes mellitus;
- Parkinson;
- Disease of the thyroid gland;
- Diseases of the Central nervous system;
- Diseases of the cardiovascular system...

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5. United Nations Food and Agriculture Organization. Ch. 8. “Human Nutrition in the Developing World” 1997.