What are the Recommendations When Taking BCAAs Supplements
- 20 Jun, 2018
In as much as the three branch-chained amino acids have their individual roles, it is best to take them together to reap all the benefits they provide. It may have been proven by research that Leucine is the best among these amino acids, but all the three (Leucine, Isoleucine and Valine) are essential for bodybuilding. Further research shows that BCAAs supplements with all the three are beneficial for lean muscles.
Baylor University scientists studied the effects of BCAAs against those of Leucine or placebo before and after workouts. In the study, the subjects who were on BCAAs showed more muscle growth compared to those on Leucine, while those under placebo showed the least growth. In a nutshell, each of the three amino acids have individual jobs to do, but to get the best out of them, they must be taken together.Use BCAAs to build muscles and burn fats
Despite the fact that BCAAs are essential amino acids in the protein string responsible for building muscles, their roles go beyond just this. Research has shown that BCAAs, more so Leucine, increase muscle build up by directly stimulating muscle protein synthesis. Through a different means, it also improves the synthesis of the anabolic hormone insulin, which is also responsible for stimulating protein synthesis.
BCAAs are also responsible for enhancing muscle growth through increasing growth hormones in the body. Research has proven that athletes who take BCAAs for a month show better levels of GH after working out; the better your GH the better your muscle growth.
A number of studies have shown that with time, BCAAs make body composition better. This increases muscles and at the same time improves the burning of fats. Another study published in the Journal of Strength and Conditioning Research focused on the effects of BCAAs on the levels of blood hormones of athletes. The study showed that during intense workouts after taking BCAAs, the blood of athletes indicate higher levels of hormones that build muscles, but lower levels of catabolic hormones.How to take BCAAs
The right intake that is recommended for BCAAs is with morning protein shake; it can also be taken with pre-workout or post workout shakes. It is wise to read the label to see the recommended daily dose, but you can take it the first thing when you wake up.
Taking it in the morning immediately after waking up helps stop the muscle breakdown that was initiated at night during sleep. The other way is to mix BCAAs in water to take during training, this helps you boost energy while training at anytime of the day. This also reduces hunger while improving muscle growth.
You might be asking yourself the question about the form of BCAAs that you should take. Initially they were only available in capsules, which rendered these wonder supplements to be expensive and way beyond the reach of most people. This also proved to be cumbersome to take.
But, over 10 years ago, the good news came that these significant BCAAs could be found in drinkable and palatable forms. Scivation came up with a more convenient and scoopable version that could be added into water and drunk without much struggle. This immediately took over the industry.
To be sure, you are getting the right dosage ensure that the ratio of Leucine to Isoleucine and Valine is 2:1:1. This ratio gives you more advantages, as scientifically proven. Since supplementing Leucine alone is not recommended, it means that having more Leucine in the supplement does not imply the supplement is better.
Ratios such as 8:1:1 and 12:1:1 are not recommended because they can be counterproductive. Some companies are known to reduce the ratio of Isoleucine and Valine in supplements; this can put you on the disadvantaged side. Research shows that the power of BCAAs is dependent on the availability of all the three amino acids in the right ratio.
Isoleucine and Valine may pose to play the supporting role, but this does not mean that they are irrelevant. The only way to grow bigger and better muscles is if you take supplements with BCAAs. These supplements must have all the three branch-chained amino acids— Leucine, Isoleucine and Valine. They can be taken at any time of the day, but if taken first thing in the morning, it reduces the effect of muscle breakdown that began at night. They should also be taken in the recommended ratio since a change in the ratio can have the opposite of desired effects.