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Vecchio 01-08-2011, 10:52:44   #1
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Why Branched Chain Amino Acids (BCAA's) are Essential for Athletes? [PART 2]

The powdered BCAA is recommended for women in the following dosages:

- 5 grams of BCAAs first thing in the morning on an empty stomach;
- 5 grams 30 minutes before exercise;
- 5 grams right after exercise

You can also use 5 grams of BCAAs during your training or on off days:

- 5 grams of powdered BCAA in the morning;

- 5 grams 30 minutes before lunch;

- 5 grams 30 minutes before supper

What is better BCAA tablets, capsules or powder bcaas?
The effectiveness of bcaa tablets, capsules and powdered aminos is the same. However, the difference lies in the speed of metabolism as well as the convenience of the intake. Many body builders and athletes prefer powdered BCAA’s form. They mix the powder with juice and other beverages as well as add BCAAs to foods. You can take big doses during workouts without having to stop and take BCAA pills and capsules.

If you're tight on money, powdered BCAAs is your best choice. It is much less expensive and you will get more branched aminos for your money. If the price is of no concern and you enjoy the convenience of tablets, take them. There’s one disadvantage of BCAA pills and capsules, however—sometimes they are difficult to swallow and if you are going to have a high dose of BCAAs, you will have to take several tablets at a time, which may be difficult for some people. Besides, you will need a good digestive system to digest tablets as sometimes they may be heavy for your stomach.

Best time to drink bcaa powder?
The best time to drink BCAA powder is 30 minutes before workouts, during exercise and 30 minutes after it for a better muscle and energy recovery.

Are bcaa's good for you?
Several clinical studies showed positive effect of BCAA’s, which comprise of the following branch chain amino acids--leucine, isoleucine, and valine. As with all amino acids, BCAA’s are the building blocks of protein. When a protein food gets to your digestive system, it is metabolized and releases amino acids and short chains of amino acids that are absorbed directly into the bloodstream. BCAA’s help the body build muscles, improve recovery from strenuous long-term workouts. Unlike other amino acids, BCAA’s are metabolised not in the stomach, but instead go directly to the muscle, which means that they are very anabolic (in other words, they build muscle) and anti-catabolic (reduce muscle breakdown). Because these amin acids (leucine, isoleucine and valine) are essential, they cannot be synthesised by your body, that is why they must be obtained from food or supplements.

How many bcaa per day?
An overal recommended dose of BCAA’s is no more than 20-30 grams a day. The usual dosage is 5-10 grams before workouts, 5-10g during training, and 5-10 grams before workouts.

Which is the most important branch chain amino acid?
Many experts consider leucine to be the best and most important of the three branch chain amino acids, because it interacts directly with insulin to stimulate protein synthesis. Isoleucine and valine also play an important role in protein synthesis, their effect is much less than that of leucine. Several clinical studies have demonstrated that leucine can stimulate muscle growth. When compared with the effects of BCAAs against leucine, scientists found out that the combination of all three branch chain amino acids is much more effective than the use of leucine only. In a study subjects were given one of three supplements: 60mg of leucine per kg (about 5g for 180 pounds of body weight), 120mg of BCAAs per kg (about 10g for 180 pounds of body weight) and placebo. The supplements were taken 3 times a day—30 minutes before weight lifting, immediately before lifting and right after the lifting. Two cellular protein levels were measured by the scientists to see the effect of the supplementation on protein synthesis. When proteins are activated, muscles are built much more faster. No difference for one of the proteins was found, however the other protein activation level was much more higher in the BCAA and leucine group compared to the placebo group. When directly the effects of BCAA and leucine were compared directly, BCAAs were found to have the greatest effect on the protein activation, which means that all three BCAAs should be taken together to have the greatest impact on the muscle growth.

What are branched-chain amino acids (bcaas) side effects?
There have not been any reported side effects with the use of BCAA supplements. Excessive intake of BCAAs usually results in other amino acid forms that are used up as energy or stored up as fat. Until more research and clinical studies are done, people with amyotrophic lateral sclerosis (ALS) should not take BCAA supplements.

One study showed that large dosage of BCAAs (60 grams) caused alterations in the blood levels of tyrosine, phenylalanine, and tryptophan. Theoretically, the changes in the blood levels of these amino acids can cause depression in susceptible individuals.

People with liver or kidney disease should not take BCAA aminos in high doses of amino acids without consulting their doctor.

What is the most common dosage of bcaa for power athletes? per kg
Athletes usually take 120 milligrams of pure BCAA powder per kg. It is approximately 10 grams for 180-pound individual.

Do bcaa's raise testosterone levels?
Yes, BCAA’s powder can increase a during and post exercise testosterone level: cortisol ratio. In a study on long-distance runners, each athlete was given a 218-calorie drink with approximately 10 grams of BCAA’s. Another group of athletes received the same calorie drink with no BCAA supplementation. The first group results indicated that the beverage with BCAAs caused greater levels of amino acids in the blood and muscles and higher muscle testosterone levels as well as an increased ratio of testosterone to cortisol. This means that BCAA’s taken during strenuous exercise can produce more testosterone that will help increase protein synthesis.

Do bodybuilders mix their bcaa's in juice?
BCAAs powder can be mixed in orange, apple, banana, peach or any juice. It is also recommended that you eat a high carbohydrate food or drink beverage after workouts. This promotes greater recovery levels for your muscle cells.


What is the branched amino acid that supplies energy to the muscles?
Leucine has been found to be the most important of the three branched amino acids. However clinical studies demonstrated that the intake of leucine alone doesn’t have the same effective results as BCAA’s supplementation. Therefore, for more benefits it is recommended to take the combination of all branched amino acids (leucine, isoleucine, and valine)rather than leucine alone.

Can i take okg with bcaa?
Ornithine alpha-ketoglutarate (OKG) is a nutrient that has 2 active anabolic or anti-catabolic components: ornithine and alpha-ketoglutarate. This supplement acts as a fuel source and is oxidized during the Kreb's cycle, thereby sparing glucose and raising the content of glycogen in the liver. OKG can be taken with BCAA, as well as other energy supplements such as glutamate and glutamine. There is solid evidence that OKG when taken with BCAA has a growth hormone releasing effect: the supplement can release insulin in many healthy people as well as those suffering from health conditions, including catabolic states. BCAA enhances the effect of OKG and produces an anabolic effect by increasing nitrogen retention and increasing lean body mass. Clinical studies suggest that OKG can help in the treatment of burns, trauma or other conditions associated with abnormal muscle catabolism.

Can I take bcaa and caffeine?
BCAA alone has a stimulant effect similar to the one produced by caffeine. The combination of BCAA and caffeine may actually enhance endurance and athletic performance, improve focus and mental performance.

A study published in the Journal of Strength and Conditioning Research demonstrated that people taking branch chain amin acids (BCAA) with caffeine had a lower rate of exertion and shorter muscles recovery period. When combined with carbohydrates, BCAA can also improve optimize body’s aerobic exercise performance.

Be aware that too much caffeine may cause side effects including nervousness, irritability, sleeplessness and occasionally rapid heart beat. If you do not use coffee and caffeine on a daily basis, a good idea will be drink the BCAA and caffeine containing beverages before and during workouts.


Does bcaas cause headaches?
When you take high doses of BCAAs, this may help greatly recovery at first and other protein/carbohydrates release for other processes within the body. This may result in a greater feeling of overall vibrance contributing perhaps to more libido and mood. However, if you continue the use of high BCAA dosage, this can wear out serotonin and result in headaches. If this happens, discontinue the use of the aminos and call your doctor immediately if you experience severe headache, rapid heartbeat, dizziness, or any other severe symptoms.

Why does bcaa 5000 cause headaches?
BCAA powder as a dietary supplement is to be taken in conjunction with a healthy diet and regular exercise program. If consuming long-time extremely high doses of this supplement, this may cause severe headaches. This happens because of long-term consumption of BCAA in high doses over 50 grams daily affect the brain, specifically serotonin production. This may lead to depression and libido decline.



Is bcaa good for your skin?
Several clinical studies suggest that the use of BCAAs (leucine, isoleucine and valine) can positively affect skin regeneration. Leucine was found to promote healing of skin as well as broken bones, and when this amino acid is combined with isoleucine and valine, the effect is more powerful. BCAAs are used in several skin nutrition complexes, which help fight against wrinkles, nourish skin, burn fat, shape the body, heighten energy levels, and combat free radicals.

Is BCAA safe?
Studies demonstrate that the intake of BCAA supplements in the doses between 5 and 20 grams a day appear to be safe. Higher doses should be avoided because the absorption of these branch chain amino acids from diet can lead to excess in BCAAs and the risk of gastrointestinal distress. In most cases, even if the BCAA dosage is high, these acids are simply converted into other amino acids. However, if you take medications for Parkinson’s disease, BCAAs may reduce their effectiveness.

Is it necessary to supplement bcaas during workout?
Yes, to promote the endurance and immediate muscle recovery, as well as help reduce the lost of lean muscle mass, it is necessary to supplement BCAAs during workout. For a better effectiveness, you should use powdered BCAAs due to their rapid absorption. The powder can be added in water, juice, coffee, green tea or any other beverage.

Does bcaa give you a better looking body?
BCAA promote fat loss, however you should know that without physical exercise these amino acids will not lead to the desired results. As described above, BCAA help burn fat during and after workouts and prevents the reduce of lean muscle mass, which often occurs during long-term and strenuous exercise such as maraphon running, weight lifting, and so on.

Is bcaa good for energy?
What is really so special about leucine, isoleucine, and valine (the three branched-chain amino acids) is how the body handles them. When you ingest other amino acids, they are metabolized in the liver and are broken down to be used by the body as a fuel needed for energy rather than for rebuilding muscle and other tissues. However, the things are different with BCAAs. They go past the liver and are absorbed directly into the blood stream, which sends these amino acids directly to the muscles, where they can be used for building muscle or for energy.

Unlike other amino acids, BCAAs can be used by the muscle directly for energy. When you exercise, BCAAs are readily used by the body for fuel. After workouts, BCAAs are used for building muscles. Because BCAAs supplements are metabolized in the muscle as a direct source of energy, you will experience higher levels of energy during workouts.

Is bcaa a good choice for building muscle?
As all other amino acids, BCAA are the building blocks of protein. They produce up to 35% of the muscle mass and are essential for the cellular growth as well as tissue build up. Theoretically, BCAAs can be beneficial to body builders and athletes who are on a fat loss program. Because these amino acids help maintain lean body mass, they are a good choice during strenuous workouts and long-term exercise. Keep in mind that the main function of BCAA is to help maintain your precious muscles, but not to gain them. In this aspect, when BCAA are combined with another muscle building supplement—creatine, it is has much more effect on the muscle growth than supplementing BCAAs alone.

Does bcaa promotes healing surgery?
A 2006 study published in the Nutrition journal found that BCAA supplementation may be useful in recovery after surgical stress. Pharmacologic doses of branch chain amino acids improved the early metabolic response after major surgery. The excess of BCAAs, when other essential amino acids are balanced in the body, acutely increased muscle protein synthesis and glutamine flux from skeletal muscle in patients after surgery. This suggests that BCAA promotes healing surgery, however further research is required to confirm this benefit.

Is bcaa good for liver?
The oral administration of BCAAs was found to improve health condition in patients with liver cirrhosis. According to the 2007 study by Japanese scientists, branched-chain amino acids improve hypoalbuminemia in patients with cirrhosis. Seven cirrhotic patients with hepatitis were given 4 grams of BCAA after each meal for eight weeks. After 8 weeks, the oxidized / reduced state of serum albumin (which is very high in cirrhotic patients) improved significantly, which suggests that BCAA is good for the liver and can be used as a part of cirrhosis healing program.

Is it necessary to take both bcaa and l-glutamine?
A 2006 study published in the Journal of Parenteral and Enteral Nutrition done by Czech scientist (DOI: 10.1177/0148607106030006467) shows that simultanious use of branched-chain amino acids (BCAA—leucine, valine, and isoleucine) and l-glutamine does not have more favorable effect on protein synthesis in muscle, liver, and small intestine than the supplements taken separetely.

As we know, l-glutamine and BCAA are used as nutrition supplements to help treat proteocatabolic illnesses. The scientists presumed that the simultanious intake of BCAA and l-glutamine affects protein metabolism more significantly than separate administration. In their study, researchers evaluated the effect of these supplements on protein synthesis in the liver, skeletal muscle, and jejunum of septic rats. In turpentine-treated animals, a decrease in concentration of glutamine in blood plasma and skeletal muscle was observed, as well as the decline of the BCAA concentration in the liver and jejunum, and protein synthesis was decreased in all tissues. The administration of glutamine or the combination of l-glutamine and BCAA increased glutamine concentration in plasma and muscle. It also stimulated protein synthesis in the liver. After the intake of BCAA, its concentrations in plasma and tissues were enhanced, however the BCAA effect on protein synthesis was not significant. Synergistic effect of simultaneous administration of BCAA and l-glutamine on protein synthesis was not very effective. This lead to the conclusion that the administration of l-glutamine in rats with septic injury may dramatically improve impaired protein synthesis in the liver, however there is no synergistic effect of the intake of BCAA and l-glutamine on protein synthesis in the liver, skeletal muscle, and jejunum.

What's better, bcaa or amino acid blends?
Amino acids are the building blocks of protein. Amino acid blends are an effective and useful supplement of essential amino acids for the human body. BCAAs are essential to bodybuilders because amino acids aid in repair, growth, and development of muscle tissue.

In addition, with amino acids, you can improve your energy levels so that you don’t feel fatigued after a long day workout or a long run around the neighborhood. If you have suffered from a devastating injury, supplementing with amino acid blend, especially BCAA can help improve the recovery process. You can also use amino acid blends to help regulate hormone levels, as mental disease can often be linked to an amino acid deficiency.

When we eat a protein food it begins its ingestion into individual amino acids and short chains of amino acids in our stomach, but they are too small to be absorbed into the bloodstream. These amino acids have far reaching effects in the body from building and repairing tissues, to produce chemicals that enable our brains to function optimally. This is where BCAA is better than ordinary amino blends, because BCAA is absorbed directly into the blood stream and passes through the liver, which also spares resources of this body's organ.

There are actually 8 essential amino acids, three of which are called branch chain amino acids, also called BCAA's.

Branched chain amino acids consist of leucine, isoleucine, and valine. These amino acids are important to athletes and active individuals because they are stored in very high concentrations within the muscle tissue. They are needed for the maintenance of muscle tissue and appear to preserve muscle glycogen stores and may even help prevent muscle protein breakdown during physical exercise. Studies have shown that BCAA supplementation can increase nitrogen retention, which may minimize the loss of lean muscle tissue during dieting an intense training. Studies also show that BCAA supplementation may increase the amount of nitrogen stored within the muscle after training. This may reduce recovery time and aid in the repair and growth of muscle tissue.

Can a type 1 diabetic take bcaa supplements?
There is no direct contradiction for diabetics type 1. The best bet is to check with your healthcare provider and see what he/she has to say. Every diabetic is different and might be more responsive to one supplement over another. You should always consult your doctor, who is knowledgeable in indocrinology. Give the doctor a full picture of what you do to manage your health.

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Vecchio 25-03-2016, 11:24:12   #2
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nice post...
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Vecchio 25-03-2016, 14:41:52   #3
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Bell'articolo, davvero chiaro ed esaustivo
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Vecchio 25-03-2016, 15:04:28   #4
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L'ho postato quasi cinque anni fa, sapendo che oggi qualcuno l'avrebbe apprezzato

P.S. - c'è anche la prima parte che andrebbe pure letta per prima, sennò è come sapere chi è l'assassino ma non sapere che è morto qualcuno.
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Vecchio 25-03-2016, 18:53:12   #5
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Letta anche la seconda parte, a distanza di anni dal "postaggio", visto che mi sono avvicinato da poco all'integrazione. Ti chiedo, tenendo dietro al fabbisogno proteico, mettiamo che copro il mio fabbisogno mediante alimentazione e integrazione, è necessario integrare i bcaa o no, visto che come si legge nella prima parte il corpo le sintetizza da quello che mangiamo?
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Vecchio 25-03-2016, 18:53:40   #6
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Letta anche la prima parte, a distanza di anni dal "postaggio", visto che mi sono avvicinato da poco all'integrazione. Ti chiedo, tenendo dietro al fabbisogno proteico, mettiamo che copro il mio fabbisogno mediante alimentazione e integrazione, è necessario integrare i bcaa o no, visto che come si legge nella prima parte il corpo le sintetizza da quello che mangiamo?
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Vecchio 25-03-2016, 18:56:18   #7
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Letta anche la seconda parte, a distanza di anni dal "postaggio", visto che mi sono avvicinato da poco all'integrazione. Ti chiedo, tenendo dietro al fabbisogno proteico, mettiamo che copro il mio fabbisogno mediante alimentazione e integrazione, è necessario integrare i bcaa o no, visto che come si legge nella prima parte il corpo le sintetizza da quello che mangiamo?
PRIMA risolvi la questione del corretto apporto proteico POI eventualmente valuti se può essere necessario utilizzare ulteriori BCAA
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Vecchio 25-03-2016, 19:04:05   #8
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bhè io, come abbiamo già discusso tante volte in altri tread, conto le proteine che assumo, facendo conto delle 1,5 gr per chilo di peso corporeo. E credo di stare dentro il mio fabbisogno, leggendo la prima parte si capisce anche che le bcaa in polvere prendono un altra strada rispetto alle bcaa sintetizzate dai pasti o proteine in polvere.
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Vecchio 25-03-2016, 19:12:23   #9
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bhè io, come abbiamo già discusso tante volte in altri tread, conto le proteine che assumo, facendo conto delle 1,5 gr per chilo di peso corporeo. E credo di stare dentro il mio fabbisogno, leggendo la prima parte si capisce anche che le bcaa in polvere prendono un altra strada rispetto alle bcaa sintetizzate dai pasti o proteine in polvere.
Gli amminoacidi ramificati presi da soli, che siano polvere, compresse o capsule conta poco, probabilmente essendo già in forma libera si assimilano più velocemente
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Vecchio 05-04-2016, 09:32:09   #10
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DOmenica in occasione della gf selle italia ho usato i bcaa, adesso non so se sia stato un placebo, ma mi sono trovato bene, ho avuto una buona gamba per tutta la gara senza problemi o grosso senso di affaticamento. Le ho usate così, 15 minuti prima 500ml di acqua con sali e bcaa 5gr, nelle due borracce ne ho sciolti altri 5 (2,5 per borraccia) e a fine gara 5 gr più 30 grammi di whey. Io ho inteso che i 1grx10kg canonici sono da dividere tra pre e post sforzo fisico ed eventualmente anche durante. Ho inteso bene?
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Vecchio 05-04-2016, 10:38:16   #11
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DOmenica in occasione della gf selle italia ho usato i bcaa, adesso non so se sia stato un placebo, ma mi sono trovato bene, ho avuto una buona gamba per tutta la gara senza problemi o grosso senso di affaticamento. Le ho usate così, 15 minuti prima 500ml di acqua con sali e bcaa 5gr, nelle due borracce ne ho sciolti altri 5 (2,5 per borraccia) e a fine gara 5 gr più 30 grammi di whey. Io ho inteso che i 1grx10kg canonici sono da dividere tra pre e post sforzo fisico ed eventualmente anche durante. Ho inteso bene?
L'utilizzo pre e post, probabilmente è l'utilizzo standard, io in una gran fondo li userei tutti prima, il dopo aiuta nel recupero, secondo me è importante quando l'allenamento è quotidiano o quasi quotidiano E c'è necessità di recuperare al meglio velocemente.

Tieni sempre presente che il grammo ogni 10 chili di peso lo puoi considerare il minimo sindacale per accorgersi di qualcosa, secondo me è un dosaggio che ha un senso durante un'attività impegnativa ogni 90-120 minuti di attività
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Vecchio 05-04-2016, 11:22:11   #12
Rederik79
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E in una GF com la 9 ad esempio, che l'anno scorso ho chiuso in 7 e 45, prenderesti 30 gr di bcaa tutte prima?

Inviato dal mio Nexus 5X utilizzando Tapatalk

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