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What are the functions of BCAA
As a carrier of nitrogen, branched-chain amino acids help muscles synthesize other amino acids needed. Simply put, it is a process of simple amino acid synthesis of complex and complete muscle tissue. Therefore, branched chain amino acids stimulate the production of insulin, and the main role of insulin is to allow peripheral blood sugar to be absorbed by the muscles and used as an energy source. The production of insulin also promotes the absorption of amino acids by the muscles.
Branched-chain amino acids have both synthetic and anti-decomposition effects, because they can significantly increase protein synthesis, promote the release of related hormones, such as growth hormone (GH), IGF-1 (insulin-like growth factor-1) and insulin, and help To maintain a reasonable testosterone/cortisol ratio.
Branched-chain amino acids also have a very good anti-decomposition effect, because they help prevent protein breakdown and muscle loss, which is very important for those who are in the pre-match diet phase. At this time when calorie intake is relatively low, it is strongly recommended to use branched-chain amino acids, because at this time the rate of protein synthesis decreases and protein breakdown increases. At this stage, as in the process of protein digestion and absorption, the protein in the muscle will be hydrolyzed Into small molecules, soluble substances, such as peptide chains and amino acids. Therefore, if you don’t supplement enough amino acids in time, there is a risk of muscle loss!
Timing and how to eat BACC
Priority 1: Enhance exercise energy
Time: About 30 minutes before exercise, the most critical time to take 6-10 grams of BCAA is before exercise. The reason is that BCAA is different from other amino acids. They don’t need to go to the liver first; they can go directly to muscle cells and be used as fuel.
Priority 2: Promote muscle recovery and growth
Time: The next most critical time to take 6-10 grams of BCAA within 30 minutes after exercise is after exercise. Here, it is important to get leucine into muscle cells, where it can activate the protein kinase mTOR and promote muscle protein synthesis and muscle growth.
Priority 3: Add between meals
Time: 2 hours after a meal, when your meal contains at least 3 grams of leucine and at least 30 grams of protein, muscle protein synthesis will increase instantly. About two hours after the meal, protein synthesis will decrease, but the amino acids in the meal are still in the blood. At this point, if you provide another 3 grams of leucine (and the other two BCAAs), it may cause a second peak in muscle protein synthesis in the same meal.
Priority 4: Increase the leucine content in the diet
Time: With the meal, and this meal provides less than 30 grams of protein. As mentioned earlier, you need at least 30 grams of intact protein and 3 grams of leucine to maximize muscle protein synthesis. If a meal provides less than 30 grams of protein, then it may not provide a complete 3 grams of leucine. In order to make the protein synthesis of this meal reach a greater peak, you can take 6-10 grams of BCAA to ensure that the leucine content is high enough.
Branched-chain amino acids can be converted into alanine or glutamic acid after muscle metabolism. Glutaric acid has a great influence on the immune function of the body, including the transmission of nitrogen between organs and the detoxification of ammonia, and the maintenance of acid-base balance in the body. , Nucleotide synthesis and regulation of protein quality are very effective.
But after sports training, the lack of glutamic acid will affect the metabolism in the body. Therefore, after high-intensity exercise or overload training, the concentration of glutamic acid in the body decreases significantly. In addition, overtraining syndrome can cause damage to internal organs and immune system at the same time.
Therefore, supplementation of branched-chain amino acids after training allows the muscles to be converted and metabolized into glutamic acid, which has the effect of repairing the damage of the immune system.