So when you are about to compose an effective nutrition program, you seriously have to include the list of food supplements, and amino acids of branched chain, one of the most useful and much needed supplements. Normally, we talk about the essential amino acids, leucine, Isoleucine and Valine (BCAA). Although these supplements are among us for a long time, many people do not know their right action and did not know how to properly use them, although they are much known. In the sports population, information is satisfactory when it comes to this type of dietary supplement. Perhaps, you have already heard and learned that the amino acids are the building blocks of proteins.
When you consume protein foods, those are processed in the stomach and intestines and then degraded to individual amino acids of short and small chains.
These amino acids are sufficiently small that they can be absorbed into the bloodstream.
Also, they have a far greater role in the body by building muscle tissues by themselves, and one of them is the product of chemical linkages that enables proper operation of our brain.
What is the difference between essential and nonessential amino acids?
Essential amino acids cannot be produced in our body and it is very important to provide the protein and needed vegetable diet.
There are 9 essential amino acids – histidine, Isoleucine, leucine, Valine, lysine, methionine, phenylalanine, threonine and tryptophan.
On the other hand, the nonessential amino acids can be produced by the body from the vitamins and other amino acids.
The term non-essential may be poorly understood. But, in general, all amino acids are important, and some of them, such as glutamine, even very important (It helps during a disease and strengthens your immune system).
There are 12 non-essential amino acids, but I will mention these: alanine, arginine, cysteine, cystine, glutamine, glutaric acid, hydroxyproline, proline, glycine, serine and tyrosine.
BCAA (The essential branched chain amino acids) have special importance for athletes because they are metabolized in the muscles, rather than in the liver.
The possible muscle tissue uses the BCAA for energy production and protein synthesis.
These acids are included in the metabolism of neurotransmitters, the chemical process in the brain that affects mood and mental function.
Let me clear the picture.
After eating and dissolving the proteins of individual amino acids, BCAA amino acids may be used either for the construction of new proteins or as a fuel for producing additional power.
Don’t forget the fact that high levels of leucine in the body is a signal for muscle growth. Leucine promotes recovery and protects muscle tissue (anti-catabolic effect). Vitamins B5, B6 and B12 are essential nutrients with an important role in the synthesis and metabolism of proteins, carbohydrates, fat and red blood cells, and they also optimize the cardiovascular health, hormonal changes, immune system, and normal functioning of the brain and nervous system.
So now, let’s see how you can use your BCAA. For example, if it’s a powder, it can be used as your daily supplement.
One dose of BCAA powder is mixed in 300 ml of water.
Once mixed, the water and the BCAA should be soaked for 3 to 5 minutes for providing the better intake of the ingredients.
BCAA can be consumed before, during and after your workouts.
During the days when you exercise, this supplement can be taken in the morning before your breakfast.