BCAAs IN DEPTH
What are BCAAs?
BCAAs are branched chain amino acids. Leucine, Isoleucine and Valine.
They are essential amino acids; the body is unable to produce these compounds on its own. In principle, the body is capable of forming the alpha-keto analogues leucine, isoleucine and valine, but these substances are not usually present in the diet so people have to acquire them through foods that contain them.
In these amino acids the side chains are branched. Because of this three-dimensional structure, the three amino acids have a very special function in metabolism. This means that, unlike the other amino acids, BCAAs do not have to be “processed” in the liver, but enter the bloodstream immediately.
Valine: serves to produce body energy, for muscles and weight lifting. Regulates the positive balance of nitrogen in the muscle as well as intervenes in muscle metabolism and in the regeneration of tissues of the human body
Leucine: is responsible for protein synthesis. Blocks muscle breakdown and participates in the formation of natural sterols.
Isoleucine: Its function is to synthesize fatty acids and ketogenic elements in the body. Participates when the degradation of fatty acids appears. It intervenes when the glycogen level in the cells drops and allows the energy stored in the form of fatty acids to be used when an effort is made.
BENEFITS OF BCAAs
They intervene in the Krebs cycle to obtain energy, reducing the use of other energy components, including glycogen.
Decreases the breakdown of muscle protein.
It inhibits the transport of tryptophan to the brain, this limits the synthesis of serotonin.
By limiting the increase in serotonin synthesis, it delays the feeling of tiredness after prolonged exercise.
BCAAs are used as a source of energy by other tissues in the body, and leucine decreases protein breakdown (just like glutamine, and prevents tissue from being destroyed in training), while increasing protein synthesis in muscles and in the liver.
The BCAAs are oxidized in the muscle and this provides oxygen uptake by the muscle, this saves muscle glycogen and limits the loss of muscle mass in long-term exercises.
WHEN TO TAKE BCAAs
- When there is an intensive training.
- To prevent muscle catabolism.
- After a surgical operation.
- In people with cancer treatment.
- As therapy for dyskinesia (neural disease that manifests itself in involuntary muscle movements).
BCAAs + GLUTAMINA
The addition of BCAAs and Glutamine to carbohydrate drinks consumed during prolonged resistance exercise not only provides a source of energy but also reduces protein breakdown.
BCAAs + GLUTAMINA + LYSINA
- Lysine is another of the essential amino acids, which we can only obtain through food.
- Ensures adequate calcium absorption.
- Helps maintain nitrogen balance in adults.
- Repairs cells damaged by the effects of free radicals, being useful in delaying cell aging.
- Helps form collagen (which is part of cartilage and connective tissue).
- Useful in the production of antibodies.
- Stimulates growth hormone.
BCAA RATIO
The ideal proportion of BCAAs is 2.1.1 + Glutamine + Lysine
Currently, proportions such as 4.1.1, 8.1.1, 12.1.1 proliferate in the supplement market, leaving aside, perhaps for economic reasons or product profitability, Lysine and Glutamine that are normally purchased separately by users. of this type of products.
The 2:1:1 ratio is the most appropriate since higher proportions of Leucine can saturate the transporters they share, so the absorption of the rest would be impaired.
CONCLUSIONS
- BCAAs must be taken, they are not manufactured by the body.
- They are beneficial in every way, both at the health level and at the level of intensive training.
- BCAA+GLUTAMINA+LYSINA,
- It is the ideal complement for any sport, before, during and after the effort.
- Protects cartilage and connective tissue.
- Helps prevent neuronal diseases.
- Delays cell aging.
- Strengthens our immune system.
