What is the Use of BCAA? What is BCAA and How Should It Be Used?
BCAA What does it do? Why? How should it be used in a sports life? Everything about BCAA with its benefits and more is in our article…
What are BCAAs?
Many people involved in sports and fitness use BCAAs. It stands for branched chain amino acid; well branched chain amino acid. These products, generally in powder or capsule form, are among the most preferred supplements. 11 of the 20 amino acids are produced by the body. On the other hand, 9 types can only be taken through supplements. 3 of these 9 amino acids, called essential, are:
- leucine,
- Isoleucine,
- Valine.
Amino acids form the basis of proteins. That's why BCAA plays a big role in muscle development.
What Does BCAA Do?
BCAA is regularly used by those who want to increase muscle mass. It is a favorite choice especially for those interested in bodybuilding. The benefits of BCAA, a popular supporter of training, are as follows:
- Prevents muscle loss
- Accelerates muscle development
- Relieves fatigue after exercise
- Relieves muscle spasms that occur after training
- Increases aerobic and anaerobic performance in regular use
- Supports protein synthesis in muscles
- Provides more fat burning
How to Use BCAA?
When using BCAA, up to three doses can be taken per day, depending on the amount consumed. Of course, the daily dose specified in the product instructions should not be exceeded. BCAA in powder form; Can be mixed with water, fruit juice and sports drinks. Tablets are generally swallowed with plenty of water.
It is not possible to give a general dosage recommendation. According to research, 15-20 grams per day is ideal for healthy adult men. Although women are recommended to consume 3 to 5 grams of BCAA per day, this can be increased to 12 grams after intense fitness.
When to Drink BCAA?
It can be drunk before or after exercise, or it can be sipped during small breaks during training. Taking it half an hour before exercise increases energy. For muscle development, it is important to finish the activity within the first 30 minutes.
However, it can also be drunk before going to bed or in the morning. Consuming it before sleep or before breakfast helps increase essential amino acids in the body.
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