Branched Chain Amino Acids in Strength Training - Are They Indispensable?
Intense strength training requires a high-calorie diet and the optimal amount of essential macro nutrients. Proteins, fats and carbohydrates are the basis for strong muscle growth. But what with amino acids? Are ingredients like BCAAs an essential part of a varied diet? Is using it really that important?
What role do BCAAs play in strength training?
The BCAA name identifies the compound made up of three ingredients - L-leucine, L-isoleucine, and L-valine. These components are included in the group of Branched Chain Amino Acids (BCAA - Branched Chain Amino Acids), which are part of a rich group of
exogenous amino acids. This means that the human body is unable to produce them naturally and independently. It is not difficult to guess that these three compounds should supply the body with the diet. The same goes for strength exercises that are simply performed in normal daily performance.
An interesting fact is that exogenous branched-chain amino acids make up approximately 50% of all amino acids in the diet. In addition, specialists confirm their important role in the joint creation of muscle proteins - it is estimated that the complex of L-leucine, L-isoleucine
and L-valine is responsible for 35% of their total content. L-leucine plays the most important role in the context of muscle protein synthesis. Therefore, BCAA amino acid supplements, recommended for strength training, have the highest content of this component compared to the other elements in this compound.
- Already knowing that branched-chain amino acids are important, what can be expected from systematic BCAA supplementation for strength training?
- Effects on nitrogen balance, which can provide a valuable environment for hard-working muscles
- Supplying valuable exogenous amino acids that may be important for protecting muscle tissue from breakdown reactions
- Support the muscular and athletic form during the implemented training sessions.
Which BCAA supplement to use for strength training?
The ideal choice for intense strength training is a blend of BCAA amino acids with ingredients that impact exercise capacity. An example is BCAA Xplode Energy from well-known brand Olimp Sport Nutrition, which for 30 years has been preparing nutritional supplements and nutrients for athletes. In addition to the high content of amino acids, the
product contains beta-alanine, caffeine and vitamin B6, which can serve as valuable support, among other things, for focus (caffeine), reduce fatigue (vitamin B6), and good energy metabolism (Vitamin B6) or carnosine synthesis which regulates muscle pH in activity (beta-alanine). The supplement is available as an easily soluble powder, which makes it possible to prepare a refreshing drink with two great flavours.