- amino acids branched chain branched-chain amino acid from which the abbreviation known as BCAA) are a group of three essential amino acids, respectively called L-Leucine, LIsoleucina and L-Valina, which share a specific characteristic inherent in their chemical structure.
There are many clinical areas in which branched AAs are used for their potential for protein turnover, but branched amino acids are also used in sports because:
- they act as energy substrate (before the performance)
- have an anti-catabolic effect (before, during and after the performance)
- They are useful as a supplement that helps reduce muscle damage induced by intense physical exercise (before, during and after performance)
- fight the feeling of fatigue central and muscle fatigue (during and after performance)
- they are useful as a supplement to speed up the process recovery and to optimize the muscle growth - especially after the performance.
The muscle is able to oxidize them to produce energy, especially if it is in a phase in the absence of carbohydrates and it can consume significant quantities of lean mass at the expense of the contractile tissue.
The wide use of BCAAs in sports derives from their metabolic role, from the high presence within the muscle tissue and by their modulating action in the catabolic and anabolic phases.
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BCAA and energy activity
The use of BCAAs for energy purposes is however linked to the body's energy reserves (lipids and carbs): the more these are reduced, the greater the oxidation of the skeleton carbonaceous of branched chain amino acids.
The endurance muscle activity, if particularly prolonged, is characterized by the reduction of protein synthesis due to the lack of amino acids that occurs following their use as an energy source. This degradation also continues in the first recovery phase to replenish and muscle fibers damaged.
BCAA and muscle activity
According to some authors, the use of BCAAs, in the pre-training phases, would have proved important in preventing muscle damage induced by intense exercise in endurance.
The effectiveness of BCAAs in the post-exercise phases is mostly attributable to the presence of leucine.
Which intervenes by enhancing the activity of factors involved in protein synthesis. This activity would be proportional to the intensity of the muscular effort faced.
Types of branched AA
On the market it is possible to find BCAAs with a ratio of 2: 1: 1, 4: 1: 1 and 8: 1: 1 we indicate that the leucine present is in greater quantities compared to the other two branched amino acids:
- with a 2: 1: 1 BCAA supplement we will have two parts of leucine, part of valine and one of isoleucine;
- with a 4: 1: 1 BCAA supplement we will have four parts of leucine, part of valine and one of isoleucine;
- with a 8: 1: 1 BCAA supplement we will have eightparts of leucine, part of valine and one of isoleucine;
- with a 12: 1: 1 BCAA supplement we will have twelve parts of leucine, part of valine and one of isoleucine.
- with a 20: 1: 1 BCAA supplement we will have winds parts of leucine, part of valine and one of isoleucine
The higher concentrations of Leucine would be indicated in high intensity disciplines and in improving post-workout muscle recovery.
Born in Reggio di Calabria on 24/09/1975 and residing in Turin since 1977.
Graduated in Biological Sciences at the University of Turin in November 2000.
She obtained the qualification to the profession in December 2002 at the University of Pavia, is regularly enrolled in the professional register (ONB) and ENPAB since March 2004. In July 2015 she obtained a master's degree in clinical nutrition, continues to deepen studies with ECM feeding courses (continuous training in medicine).
She works as a freelance nutritionist biologist in Turin and its province, lecturer in medical - scientific conferences, creator of ecm fad courses, lecturer at PIN (Practice in Nutrition - school of nutrition of
Turin).
Author of the feeding texts "The just with taste", "Nutrigiusto",
"Conscious nutrition: food and health".
Website: Nutrition
Facebook page: Shuela Curatola