When you are doing some exercise training, have you ever heard of supplementing BCAAs to speed up muscle recovery? However, this common sports supplement is also called branched-chain amino acids (BCAAs), which is mainly composed of leucine, isoleucine and valine. It can also be called essential amino acids for human body. Because they cannot be synthesized from the human body by themselves, they must be ingested through food. Therefore, these amino acids can be obtained from food sources, such as chicken, beef, fish or beans. Is it necessary to supplement it with additional supplements? Is it suitable for women to eat BCAAs?

Generally speaking, many men use BCAAs as a supplement, but should women also use this supplement? Generally speaking, branched-chain amino acids are used in skeletal muscle and mainly participate in protein synthesis, that is, muscle construction, energy production and various metabolic processes, which help to maintain muscle quality and prevent muscle tissue from tearing. They account for about 35% of muscle mass, so many bodybuilders will tell you that BCAAs can effectively increase muscle growth and improve sports performance to prevent muscle loss. At present, researchers and nutritionists are most interested in leucine, because leucine has the ability to activate mTOR signal transduction pathway, which can maximize muscle protein synthesis; In other words, as long as we eat more BCAAs in our daily diet, we can get better energy supplement and muscle recovery efficiency before and after exercise training.

Suggestions for the use of BCAAs Generally speaking, the dosage of BCAAs varies from person to person, but if it is a professional wrestler, bodybuilder or special athlete; It is recommended to take * * * 10- 15g of BCAAs before, during and after exercise. The average person will recommend a weight of about 9 1mg per catty. For example, if your weight is 150 pounds, the daily dose is 13.6- 13.7 grams. ..

Generally speaking, in order to get the best results, you must attend BCAAs even if you don't train on the same day. Benefits of women using BCAAs 1 Improve muscle endurance.

Generally speaking, supplementing protein (amino acid) can not only improve muscle strength and growth, but also improve muscle endurance during competition and delay the time of feeling tired, which means we can extend the time of exercise. Therefore, many marathons will advise athletes to take BCAAs supplements. In addition, some researchers put forward the so-called central nervous fatigue hypothesis to explain how BCAAs can improve the performance of muscle endurance. For example, a study conducted by Leeds City University in the United Kingdom shows that during the resistance training program, daily supplementation of leucine 12 weeks will lead to a significant improvement in overall strength performance.

2. Increase the fat-reducing effect

We all generally believe that excessive calorie intake will lead to weight gain, and weight loss can be achieved by reducing calories. However, the way of calorie intake, especially the source of calorie intake related to protein, has also caused the problem of whether the calorie intake is too high. More and more studies have found that proper supplementation of BCAAs has a specific correlation with weight loss and fat reduction. At the same time, BCAAs can promote women to increase lean meat and reduce body fat during weight training, and the effect is even more efficient than ordinary whey protein. In addition, if you drink a high-protein beverage, you can find that high protein is basically higher than BCAAs in carbohydrate, fat and calories. So, if you are losing weight or fat,

BCAAs can not only improve muscle endurance for girls, but also help to lose weight and fat! 3. Enhance muscle growth

Don't start to reject when you see muscle growth. Only by increasing muscle and reducing fat can the process of slimming be smoother. However, one of the most impressive benefits of BCAAs is the ability to enhance muscle growth. Therefore, almost all people who are engaged in sports competitions or training will get better results and training results by increasing their muscles. According to a study published by Frontiers Physiology, people who take BCAAs supplements after resistance training have a 22% increase in muscle protein synthesis compared with the control group, but they can not only grow their muscles by eating BCAAs, but also grow their muscles through a certain intensity of muscle strength training.

Shorten the time of pain

When you are very keen on sports training, it is inevitable that your muscles will be "delayed sore". Many foreign studies show that BCAAs can reduce the decomposition of protein during exercise, reduce the injury of muscle to tendon soreness, and accelerate muscle recovery. In addition, a study from Japan even found that the reduction of pain and muscle fatigue caused by training is due to the effect of taking BCAAS supplements in advance. Therefore, taking BCAAs before weight training can reduce the severity of muscle injury, shorten the recovery time and make the training more efficient.

Reference//Women's Health Magazine, draxe

Editor//David