BCAAs are considered one of the most effective and beneficial supplements to any sports nutrition program. Meanwhile, not everyone understands why these substances are needed and how a sports BCAA supplement works on the human body. Although sport, it must be said, is far from the only area of ​​application of these amazing amino acids - without them, the full functioning of not a single person is possible.

General characteristics of amino acids

Amino acids are the building blocks for proteins found in our bodies. All amino substances, connecting with each other, form chains, or peptides. And depending on the order of amino acids in this chain, one or another type of protein is created. For example, to create growth hormone, the body will need a different amount and a different order of amino acids than to create food enzymes.

Most amino substances combine to create linear forms. When all the elements needed to make a protein are in place, the amino chain folds into a 3D shape. This process of assembling amino acids into a single pattern is called protein synthesis.

In foods, amino acids are also present in the form of proteins. And these proteins, upon entering the body, are broken down again into amino acids, which are then selectively combined and create new proteins - those that the body needs for proper functioning. What is this protein needed for? It forms the basis of most of the human body. Skin, eyes, heart, intestines, bones and, of course, muscles - all of this consists of proteins.

There are about 300 amino acids in nature, but only 20 of them serve as components of proteins, and 8 of them are essential for humans. But when it comes to athletes, from the list of essential amino substances it is customary to single out three that bodybuilders need most. We are talking about the so-called branched chain amino acids (BCAA) - and leucine.

BCAA: what is it?

Among all the amino acids, there are those that are especially important for the creation of protein. This is BCAA. The abbreviation - Branched-chain amino acids - is translated from English as “branched-chain amino acids”. As already mentioned, this group of amino substances includes leucine, isoleucine and valine. And if we compare it with other amino acids, the structure of BCAA is not a line of elements strung one after another, but a branched structure reminiscent of a tree crown.

The side chain of BCAA is created from one carbon atom and three hydrogen atoms, and this structure, it must be said, is much better suited for the production of new proteins. Why? If only because branched amino acids provide many more options for attaching elements than other amino substances. This means that with the help of BCAA, stronger proteins are created, and the process itself proceeds much faster. And when BCAAs are involved in muscle protein synthesis, the result is thicker, stronger muscle fibers.

Role in the body

And although BCAA is more often remembered in the context of sports nutrition, many scientific studies confirm the benefits of these supplements not only for athletes. Consumption of branched chain amino acids improves concentration, performance and cognitive functions of the brain, enhances short-term memory, prevents fatigue and maintains the functionality of the body. BCAA is useful for people with chronic fatigue or concentration problems. These amino substances slow down muscle atrophy in people bedridden, they are useful after surgery, during recovery from burns or other injuries. During the postoperative period, many patients are given BCAA intravenously. In addition to building cells and repairing tissue, amino acids are necessary for the creation of antibodies, they are part of enzymes and hormones, form RNA and DNA, and are important for transporting oxygen throughout the body. It is also worth knowing that valine accelerates the regeneration of muscle tissue, isoleucine stabilizes sugar levels and increases hemoglobin, and leucine stimulates the secretion of growth hormone.

In medicine, these amino acids are used as a cure for headaches, dizziness, depression, and irritability caused by protein deficiency.

The benefits of BCAA will undoubtedly be felt by weightlifters, as well as athletes for whom endurance is important (for example, runners). long distances). BCAA are unique amino acids that are concentrated in the muscles, where they are actually processed into the energy necessary for muscle function.

Other benefits of BCAA:

• necessary for protein synthesis in general;
• useful for homeostasis (that is, they maintain stable sugar levels in the bloodstream);
• directly regulate muscle protein synthesis;
• improve physical and mental performance;
• serve as “raw material” for glutamine;
• regulate the percentage of body fat;
• affect insulin secretion.

What does it give to athletes?

Exist different opinions regarding the need for BCAA supplements. The reason for the debate was the fact that amino acids are available in most foods and are also found in whey protein powders. But in some cases this is not enough. First of all, we are talking about bodybuilders and people struggling with excess fat. So, how is the amino acid complex useful for athletes?

BCAA are the most important amino acids for bodybuilding because they can repair muscle tissue. In addition, these three substances have a pronounced synergistic effect (strengthen each other’s abilities). In addition, about a third of the muscles consist of BCAA.

Unlike other amino acids, which are first transported to the liver after entering the body, BCAAs are sent directly to the muscles, where they are used by muscle fibers to repair tissue. By the way, of the three BCAA, leucine is considered the most anabolic, so the presence of this amino acid in the diet is very important for bodybuilders. Valine and isoleucine are called glycogens, meaning they can serve as an effective source of energy during exercise. physical exercise and thereby increase endurance and prevent fatigue. And for this reason, BCAAs are extremely beneficial for those new to bodybuilding.

But for an anabolic effect, it is not enough to take only valine or isoleucine; for a bodybuilder, the presence of all three components is important, and in a certain proportion. Maintaining the correct ratio of components is more important than the total dose of amino acids obtained. The optimal ratio is 2 parts leucine and 1 part valine and isoleucine.

Daily norm

In order for the protein synthesis process to work at full strength, the body needs certain portions of amino acids. If we talk about leucine, then daily norm this substance ranges from 1 to 4 g. A more accurate calculation can be made using the formula: 31 mg of amino acid per kilogram of body weight. Interestingly, for infants the daily value is more than 400 mg per kilogram.

But even these indicators are just the minimum required amount to, so to speak, complete the tasks basic level. In fact, for athletes, especially weightlifters, the dosage of leucine can be more than 5-10 g. But still, for beginners, a more acceptable dose is 2-3 g of the substance (so that the stomach gets used to the new supplement). Then gradually (every 2-3 days) the daily dose can be increased by 1 gram and so on until the desired dosage is reached. The maximum permissible daily portion of BCAA for professional athletes should not exceed 80 g. Bodybuilders take the maximum portion of branched chain amino acids during the period of carbohydrate-free nutrition or before competitions. And at the loading stage, BCAA can serve as a replacement for proteins.

In addition, a portion of the supplement after any type of sports activity will speed up the restoration of amino acid balance in the body. But for optimal results, it is advisable to take BCAA separately from other groups of amino acids.

Why is BCAA deficiency dangerous?

It is well known that BCAA are essential for human body. They provide many vital processes, which means that the body must regularly receive the necessary portions of amino acids.

The consumption of BCAA with food directly affects the concentration of amino acids in plasma and muscle tissue. But during exercise, BCAAs are quickly transformed into energy, which serves as “fuel” for the muscles. And the more intense the strength training, the more amino acid reserves are burned. If the balance is not restored in time, catabolic processes are activated in muscle tissue. Hence the biggest paradox of sports: even the most powerful anaerobic exercise against the background of an amino acid deficiency will not give muscle growth.

Contraindications, side effects, overdose

Probably, many men, before taking BCAA, wondered how this food supplement would affect potency. And there is nothing strange in this, since quite often you can hear that sports nutrition worsens erection and libido. In fact, a supplement containing only amino acids does not affect the potency of healthy men. Also, adequate portions of amino substances are not capable of causing disruption to the digestive organs. But some contraindications still exist. And if you ignore The right way applications, additives may cause some side effects.

The use of BCAA may be dangerous for people with amyotrophic lateral sclerosis (in this case, pulmonary failure may develop against the background of amino acid consumption). In hepatic encephalopathy, consumption of BCAA may increase plasma ammonia levels. It is also not recommended to consume branched chain amino acids 2 weeks before scheduled surgery. The fact is that BCAAs can affect plasma sugar levels, and this in turn affects blood clotting. In some cases (with cirrhosis or other liver diseases), a negative effect on the liver is possible.

Regular consumption of BCAA reduces absorption efficiency. Therefore, the rules for taking amino acids require taking vitamins and minerals in parallel with sports nutrition. In addition, an overdose of BCAA affects the production of serotonin (the so-called joy hormone).

There are also recommendations not to give BCAA powder or capsules to people prone to allergies, pregnant and nursing mothers, children, patients with kidney disease or cardiac problems. Beginners are often interested in how old they can start taking BCAA supplements. Trainers and nutritionists answer: like any other sports nutrition, not earlier than after a year of regular exercise in the gym and only after 18-20 years.

Amino acids and catabolic processes

A low-calorie diet is a direct path to muscle destruction. And this happens for several reasons. Deficiency leads to the fact that the body uses proteins, including those contained in muscles, to produce energy. At the molecular level, it looks something like this: protein breakdown is activated (a process known as catabolism), resulting in the release of amino acids, which the body uses as fuel. To prevent muscle loss, it is important to ensure that the rate of protein synthesis exceeds the rate of protein breakdown. If the speed of these indicators is equal, the muscles will not decrease, but will not increase in size. A low-calorie diet simultaneously affects two indicators: catabolism accelerates, and protein synthesis, on the contrary, slows down. The result is that the body loses muscle faster than under any other circumstances.

And according to sports nutritionists, the only wise solution in this case is the use of amino acids in the form of a nutritional supplement. Many sources advise consuming 4-8 g of amino substances before and after training. This is believed to be the optimal dose for enhancing performance and protecting against catabolic damage.

Benefits of consuming BCAA before and after exercise

Consuming BCAA before exercise has certain benefits for muscle tissue. These substances can reduce levels in the muscles produced during strength training. At the same time, BCAA activates the release of growth hormone into the bloodstream, which has important anabolic significance. In addition, branched chain amino acids influence the concentrations of intramuscular enzymes creatine kinase and lactate dehydrogenase, thereby improving recovery and reducing muscle fiber damage.

Another quality benefit of BCAA is its ability to maintain blood sugar levels. And it's also important for bodybuilders because healthy blood sugar levels provide energy for intense strength training.

Vitamin B12

The process of protein metabolism and the synthesis of amino acids in the human body depends on this water-soluble vitamin.

Biotin

Also known as vitamin H or coenzyme R. But no matter what this substance is called, it in any case plays an important role in protein synthesis and glycogen production, which means it is also among the “friends” of branched-chain amino acids.

Gainer

The combination of amino acids and gainer is a good option for a post-workout snack.

Taking BCAA with complete proteins is almost pointless, as it results in duplication of amino acids. But the combination with vegetable protein is more beneficial for muscles.

Creatine

The combination of creatine and branched chain amino acids is suitable for use on training days (before and after exercise) and on rest days (morning and evening after meals). This combination accelerates the growth of muscle mass.

Carnitine

The simultaneous use of two supplements accelerates fat burning.

"Enemies" of BCAA:

• milk (as a result of this combination, the risk of allergies increases in some people);
• alcohol (alcohol interferes with the absorption of amino acids);
• (caffeine with amino acids can cause insomnia).

Some common questions about BCAA

How are they different from other amino acids?

The first and main difference between BCAA and amino acids is the structure, which actually determines the ability of the substance. The second difference is that branched chain amino acids are metabolized to a greater extent in skeletal muscle.

What are BCAA's made from?

As a rule, milk protein is the “raw material” for BCAA supplements. In laboratory conditions, it is artificially broken down into amino acids using enzymes. Different proportions of valine, leucine and isoleucine are then mixed together to create a sports supplement. In addition to amino acids, the drug may contain additional components: sweeteners, flavorings, some useful chemical elements (the instructions for use usually contain information about how much of what is included in the drug).

Which BCAA is better: capsules or powder?

The most common forms for sports nutrition are capsules, tablets and powders. Liquid supplements are believed to be absorbed much faster than chewable tablets, for example. This is true, but not always. When it comes to amino acids, the form of the supplement has almost no effect on the rate of absorption. Amine substances in tablets or capsules are absorbed by the body as quickly as a liquid supplement. Typically, the difference in the rate of absorption of BCAA between in different forms is no more than 6 minutes.

When choosing between BCAA from different manufacturers, it is useful to pay attention to the dosage. For example, if one tablet contains only 200 mg of a substance, and athletes need 8-10 g per dose, then, of course, it is better to drink a cocktail than a handful of tablets.

The second difference between powders and capsules is taste. Pure amino acids without sweeteners or flavors are generally bitter. And this is more noticeable if you take the supplement in powder.

How to check for quality?

This is the case when it is quite difficult to check the quality of a sports supplement. A good amino acid powder does not dissolve well, leaving a film on the surface of the liquid. The instructions for use contain information about what color and smell a particular product should have. Also, before use, you need to pay attention to the expiration date - expired amino acids can harm the body.

How to breed?

The powder containing aromatic and flavoring additives can be diluted with plain water. It is useful to dissolve pure amino acids without impurities in juice or other drinks (this will eliminate the bitter taste of BCAA). The exact description of the powder, how many grams of the substance make up one serving of the additive and how much liquid is needed to dissolve the additive is always indicated in the product description.

BCAA vs protein: which is better?

And now main question Many athletes: “Why is it not enough to consume only proteins, since they consist of the same amino acids?” Despite the numerous benefits of BCAA, there are many skeptics who believe that the benefits of amino acids are overestimated, and whey protein is considered a more beneficial supplement. But while whey is rich in BCAA, it is not the best source of branched chain amino acids.

The fact is that in whey, BCAA are connected by peptide bonds to other amino acids. Once in the body, whey protein first passes through the digestive organs, and then, being broken down into amino acids, is absorbed into the blood. And even the fastest protein - whey - will take some time to turn into amino acids.

BCAA supplements are a ready-made form of amino acids. These substances do not need to be digested, but immediately enter the bloodstream.

Even a few grams of free form BCAA will better increase the concentration of amino substances in plasma than 30 g of whey.

Protein powders often contain sweeteners, colorings, and carbohydrates. Protein supplements contain more calories than pure amino acids. As a rule, a serving of BCAA is no more than 10-20 kcal. And this is good news for everyone who wants to burn as much fat as possible and train muscles.

Finally, BCAA supplements contain amino acids in a more bioavailable form than in protein powders or food. In addition, BCAA are exactly the amino substances that muscle tissue needs.

As they get acquainted with sports nutrition, bodybuilding beginners have many questions. And one of them: how does the BCAA complex combine with other amino acids, in particular with glutamine? Some suggest that you can take either glutamine or BCAA. To make it easier to answer this question, you should understand some of the nuances.

Glutamine belongs to the group of essential amino acids. But despite the fact that the body is capable of producing this substance on its own, this is clearly not enough for athletes. Research shows that glutamine has beneficial effects on the immune system. How does this fact relate to sports? Regular intense physical activity (for example, weightlifting) can deplete the immune system, and athletes should not allow this to happen.

In addition, scientific experiments have shown that the combination of BCAA, glutamine and whey protein several times increases muscle growth and fat loss, and also increases endurance and muscle strength.

Thus, in professional sports there is no question: glutamine or BCAA. Professional bodybuilders combine both components to achieve better results.

BCAA for immunity: what are the benefits?

The immune system also noticeably benefits from BCAA. Every strength training is definitely stressful for the body, which also affects the immune system. And essential amino acids support immunity and improve health. This is a scientifically proven fact. Thus, BCAAs are beneficial not only for strong muscles, but also for a strong immune system.

Is it possible to lose weight with BCAA?

It has already been scientifically proven that BCAA have fat burning properties. But the most pronounced effect of fat breakdown is provided by isoleucine (especially taken shortly before cardio training). Meanwhile, you need to understand that when consuming excessively high portions of branched amino acids (more than 20 g), the benefits of isoleucine are neutralized.

It is common knowledge that fat loss is accompanied by some muscle loss (due to a calorie deficit). By taking a serving of BCAA approximately 30 minutes before training, you can provide the body with the most important amino acids, which are actually responsible for the synthesis of muscle protein.

How to make a BCAA cocktail at home?

Sometimes the question arises: “What can replace a certain sports nutrition supplement, for example, BCAA?” This can be done in two ways. The first method: knowing which foods contain the maximum amount of BCAA, review your diet and create a menu rich in healthy amino acids. The second way: buy the necessary ingredients at the pharmacy and prepare the supplement at home. The right recipe homemade BCAA drink is a mixture of leucine (2 parts), valine (1 part) and isoleucine (1 part). You can also prepare an amino acid drink from glucose and maltodextrin (25 g each), leucine (16 g) and whey protein (33 g). To enhance muscle growth, this drink should be drunk immediately after training.

BCAA supplements from top 5 companies

But still, what BCAA supplements are most often purchased by advanced bodybuilders, and what products should you pay attention to first? Here is a short list of the most popular branched chain amino acids on the sports nutrition market.

SciVation

Xtend

The supplement is created according to the classic BCAA formula (2:1:1) and is considered one of the highest quality on the sports nutrition market. One serving contains 7 g of amino acids. In addition to valine, leucine and isoleucine, the drug contains glutamine and citrulline malate. No added sugar. Prevents catabolic processes in muscles, improves protein synthesis, and also acts as a fat burner on the body. Suitable for use during training (helps prolong the session, increase efficiency) and after it (for effective recovery). The manufacturer offers different flavor options, as well as unflavored BCAA powder.

In addition, SciVation's line of amino acid supplements includes other products. In particular, Xtend Free, which does not contain dyes, sweeteners, artificial flavors, and Xtend RTD, a ready-made amino acid drink.

SAN

It is a powdered BCAA product with glutamine. The supplement formula consists of leucine, isoleucine and valine in a unique ratio of 12:1:1, which is well suited for gaining muscle mass and losing weight. The supplement has a beneficial effect on the immune system, does not cause unpleasant side effects, and is suitable for girls and men who are professionally involved in sports, as well as for beginners. The powder dissolves well in liquid. It comes in strawberry, kiwi, watermelon, blueberry, and raspberry flavors.

Optimum Nutrition

Mega Size

The capsules of this supplement optimally combine leucine, isoleucine and valine (in the classic proportion of 2:1:1). The supplement is suitable for men and girls for high-quality muscle building and restoration of energy reserves. Among the advantages is an advantageous dosage (1 serving is 2 capsules). The drug is suitable for use before, after or during a strength program.

Ultimate Nutrition

Flavored

It is the most commonly used combination of BCAA in bodybuilding in a 2:1:1 ratio. The supplement is produced in powder form with different flavors. To prepare a serving of the drink, you will need 1-2 scoops of powder and about a glass of liquid. Suitable for use during the day and after training. Improves protein synthesis, prevents muscle tissue breakdown, and has fat-burning properties.

Weider

Premium BCAA Powder

One of the best BCAA supplements produced in Germany. The special formula and texture of the powder allow the additive to easily dissolve in liquid. For beginners and professional bodybuilders it is suitable as a good source of energy, prevents destructive processes in muscles, has anabolic properties, accelerates recovery, burns fat, improves muscle definition. In addition to BCAA, the drug contains glutamine, a small amount of fat and carbohydrates.

Other popular supplements on the market include:

1. USPlabs: Modern.
2. Dymatize: Complex, Recoup.
3. Olimp: Xplode, Mega Caps, Extreme Shot.
4. MyProtein: BCAA Unflavoured.
5. BSN: Amino x.

Also worthy of attention from athletes: Scitec Nutrition (Xpress, Complex, BCAA X, Mega), Universal Nutrition (Stack, Atomic, BCAA Pro), Unflavored (5000 Powder), BPI Sports (Best), Mutant (BCAA), Maxler (BCAA) , Sportline (BCAA), USPlabs Modern (BCAA).

However, these are just examples of available amino acid supplements. Everyone has the right to independently choose what is right for them, especially when they have knowledge of what branched chain amino acids are, why they are needed and how to choose the right BCAA supplement.

If you play sports or want to improve your figure, you may have already heard about the benefits of BCAA (branched chain amino acids - leucine, valine and isoleucine). In theory, they're great—BCAAs ease muscle soreness, speed up fat burning, and inhibit the breakdown of muscle cells. But what does all this really mean?

After all, BCAAs aren't cheap and are found in regular foods, so why not just eat a lot of protein to get the same benefits? In some cases, this is a great plan. However, BCAAs can dramatically improve body composition and athletic performance. In this article, we will discuss the pros and cons of taking BCAA's so you can get the most out of them.

Benefits of BCAA

No. 1. The branched chains of these amino acids make it easier to convert each amino acid into energy.

BCAA are essential amino acids, meaning the body cannot synthesize them from other amino acids. They can only be absorbed through food or supplements. This sad circumstance is compensated by the fact that the composition of “branched chains” makes it easier for the body to utilize amino acids as building materials during intense physical overload.

No. 2. BCAA triggers protein synthesis and reduces muscle cell damage.

Depending on the availability of amino acids, the body constantly fluctuates between building and losing muscle mass. Every time you replenish your building materials by consuming protein, which contains BCAAs, you help build muscle mass. The combination of taking BCAA supplements with strength training increases protein synthesis to the maximum, as it triggers the metabolic mechanism for muscle growth called mTORC1.

Theoretically, this means that taking BCAAs during exercise will raise their plasma levels, leading to increased protein synthesis. However, if you consume protein with a high concentration of BCAA before or after training, it is unlikely to lead to a significant increase in muscle growth.

Taking BCAA promotes muscle growth in the following situations:

If you train on an empty stomach or perform long-term endurance exercise. For example, taking BCAA during competitions" iron Man" or even during a marathon, you are not only eating, but also preventing muscle loss.

If you don't have time to eat before or after your workout. BCAAs can be taken in capsule form or as a supplement to whey protein powder. It's very simple and convenient.

If you are a vegetarian. Vegetarians are highly recommended to consume one specific amino acid in the BCAA, leucine, which has the most powerful stimulating effect on protein synthesis. Seeds, soybeans and some vegetables such as watercress contain leucine, but the concentration is minimal compared to whey protein, meat or eggs.

No. 3. BCAAs play an important role in energy production during exercise.

In addition to preserving muscle mass, the body can use BCAAs to provide the energy needed to maintain ATP levels during glycogen-depleting exercise. Isoleucine helps the body use energy by increasing the uptake of glucose into cells. In addition, leucine enhances fat oxidation, and together these two processes contribute to increased metabolic flexibility, which is very important for fat burning and is a major factor in endurance performance.

The supplement is best suited for those who practice endurance sports with a high level of catabolism and without additional weight training. In this situation, you will need any means to prevent muscle loss, and BCAAs are very convenient in this situation as they are easily absorbed even in cases of suppressed appetite.

No. 4. BCAA's combined with taurine reduce muscle soreness from intense workouts.

Results from a series of studies in trained and untrained individuals have shown that in terms of the reduction (but not prevention) of delayed onset muscle soreness syndrome (DOMS) resulting from both endurance and strength training, the effects of BCAA supplementation are worth the time and money. For example, taking 100 mg/kg BCAA reduced the period of muscle soreness by 48 hours, allowing untrained women to regain strength faster. These are the women who are at greatest risk for severe DOMS.

A more recent study found that BCAAs have a synergistic effect when combined with the amino acid taurine. Untrained men took a placebo, taurine alone, or BCAA alone, or 2 grams of taurine and 3.2 grams of BCAA three times daily for two weeks. They then performed eccentric training, which caused muscle damage. Study participants taking taurine and BCAAs suffered less muscle tissue damage and experienced less soreness during the 4-day post-workout recovery period than participants in the other groups.

The combination of taurine with BCAA brings triple benefits:

Firstly, the water content in muscle fibers increases, which leads to a decrease in muscle damage.

Second, consuming a broad spectrum of amino acids increases the sensitivity of contracting muscle fibers to calcium while inhibiting the production of creatine kinase, a byproduct that accumulates and causes muscle fatigue.

Third, both taurine and BCAA reduce oxidative stress. Simply put, this dynamic pairing reduces waste production during intense workouts, which means reduced DOMS and faster recovery.

No. 5. Reduces fatigue during long endurance training.

One of the most interesting effects of BCAA is the reduction of central fatigue nervous system. When the concentration of BCAA in the body drops during intense exercise, the level of the amino acid tryptophan in the brain increases. This stimulates the production of the neurotransmitter serotonin, which causes fatigue.

Scientists who study the limits of human endurance believe that the main factor in endurance is a message from the brain: "I'm tired." BCAA is one solution that helps the brain stay on track. For example, in one study, subjects who took 300 mg of BCAA daily for three days and then performed a long, exhausting workout showed 17.2 percent greater resistance to fatigue than the placebo group.

Disadvantages of BCAA

No. 1. BCAAs reduce vitamin B levels.

Vitamin B is essential for amino acid metabolism and can be depleted when taking high doses of BCAAs. This can be detrimental to your health, as vitamin B is involved in a variety of processes, from managing arousal and cognitive function to energy metabolism and resisting food cravings. For example, vitamin B is required to produce an enzyme that the body needs to effectively break down and use BCAAs.

Another enzyme involved in BCAA metabolism requires other B vitamins: thiamine (B1), riboflavin (B2), niacin (B3) and pantothenic acid (B5). The presence of these enzymes is the limiting factor in BCAA metabolism. If you take megadoses of BCAA during exercise, these and other biological processes that rely on various B vitamins will eventually suffer.

To combat this problem, avoid excessively high doses of BCAA and eat plenty of foods containing B vitamins. Here are plant sources of B vitamins: spinach, parsley and other leafy greens, broccoli, beets, asparagus, lentils, bell pepper, papaya, oranges, melon.

B vitamins are also found in some animal products that provide variety in the diet, such as fish, meat (especially liver) and eggs.

No. 2. BCAAs may lower serotonin levels.

Seratonin is a calming neurotransmitter that improves mood and sleep quality. On a high-protein, low-carbohydrate diet, serotonin levels drop. Evidence suggests that taking BCAAs before and after exercise may have a negative effect on performance (although it does improve performance and endurance levels). Here's how it works. As mentioned, tryptophan is a precursor that the body uses to produce serotonin. The presence of BCAA leads to a decrease in tryptophan in the brain, resulting in a decrease in serotonin levels. Low serotonin levels lead to depression and poor mood.

Those at greatest risk are those who eat a low-carbohydrate diet and consume a lot of protein. A simple solution to this problem is to consume carbohydrates in the evening to provide the body with the building blocks for serotonin production and maintain mood. Try beans, fruits or starchy vegetables.

The most well-known (but incorrect) way to increase serotonin levels is to drink a glass of milk before bed. Although it contains tryptophan, milk is also high in BCAAs, which compete to cross the blood-brain barrier and reduce tryptophan levels. People who drink milk before bed are more likely to get a psychological effect, which is also not bad.

No. 3. BCAAs should not be taken as a supplement to a high protein diet.

Although most people are not replacing real food with BCAA supplements as their source of amino acids, research shows that there is a trend among young people. Scientists have identified a new type of eating disorder where people substitute additives for real food.

This is a poor choice and leads to nutrient deficiencies. It is necessary to consume protein foods to obtain the 19 essential and non-essential amino acids that the body needs to repair damaged tissue and function at its peak. Although the three branched-chain amino acids make up about 35 percent of the amino acids in muscle protein, research regularly suggests that protein foods or supplements with additional amino acids provide an increase in protein synthesis.

Protein foods also contain other nutrients that are very important for athletic performance and health, such as carnosine, carnitine, glutamine, creatine and vitamin B12. Lastly, protein is what primarily satisfies hunger, which is key to weight management and fat loss. The question arises whether it is possible to use almost complete absence calories in BCAA to create a calorie deficit? This hasn't been studied yet, but it's probably a bad idea because chewing food affects the release of hormones that reduce hunger and promote satiety. Additionally, you won't get other nutrients that are found in protein, and while BCAAs are a great tool in certain situations, they are expensive.

Summary: BCAA is an effective tool for maintaining athletic fitness and recovery. Avoid the dangers of high doses of BCAAs by consuming higher doses of B vitamins, practicing carbohydrate intake after exercise and before bed, and consuming plenty of protein from whole natural sources.

Primary sources:

Audhya, Tapan. Role of B Vitamins in Biological Methylation. Health Diagnostics and Research Institute. Retrieved May 30, 2015. http://www.hdri-usa.com/assets/files/role_of_b_vitamins_in_biological_methylation.pdf.

Ra, S., et al. Additional Effects of Taurine on the Benefits of BCAA Intake for the Delayed-Onset Muscle Soreness and Muscle Damage Induced by High-Intensity Eccentric Exercise. Advances in Experimental Medicine and Biology. 2013. 776, 179-187.

Bajotto, G., Sato, Y., et al. Effect of BCAA Supplementation During Unloading on Regulatory Components of Protein Synthesis in Atrophied Soleus Muscles. European Journal of Applied Physiology. 2011. 111, 1815-1828.

Borgenvik, M., Nordin, M., et al. Alterations in Amino Acid Concentrations in the Plasma and Muscle in Human Subjects during 24 Hour of Simulated Adventure Racing. European Journal of Applied Physiology. 2012. Published Ahead of Print.

Da Luz, Claudia, Nicastro, H., et al. Potential Therapeutic Effects of BCAA Supplementation on Resistance Exercise-Based Muscle Damage in Humans. Journal of the International Society of Sports Nutrition. 2011. 8(23).

Gualano, A., et. al. Branched-Chain Amino Acids Supplementation Enhances Exercise Capacity and Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion. Journal of Sports Medicine and Physical Fitness. 2011.51(5), 82-88.

Hsu, M., Chien, K., et al. Effects of BCAA, Arginine, and Carbohydrate Combined Drink on Post-Exercise Biochemical Response and Psychological Condition. Chinese Journal of Physiology. April 2011. 542), 71-78.

Jackman, S., et al. Branched-Chain Amino Acid Ingestion Can Ameliorate Soreness From Eccentric Exercise. Medicine and Science in Sports and Exercise. 2010. 42(5), 962-970.

Shimomura, Y., et al. Branched-Chain amino acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness. International Journal of Sport Nutrition and Exercise Metabolism. 2010. 20(3), 236-244.

Proteins are very important for humans, scientists realized this a very long time ago. The term " protein", from the Greek word " first" And this is true - for any athlete, and even more so for a bodybuilder, protein is a fundamental factor in all recovery processes.

Typically, protein is synthesized from 20 standard amino acids. And if the body can synthesize most of these amino acids on its own, then there are essential amino acids, which must enter the body from the outside. The three most important branched chain amino acids for building muscle mass are: leucine, isoleucine and valine. It was these three amino acids that were combined into one drug, which was called BCAA branched amino acids

Role in the body

• Valin— One of the most active components in the regeneration of damaged muscle fibers. If an athlete trains intensively and with a high load, then fiber tears occur in the muscles. When these tears heal, muscle growth occurs. Additional intake of valine reduces the healing time of such microtraumas. In addition, taking valine significantly improves nitrogen balance, which also accelerates muscle growth and prevents protein destruction.
• Leucine– Reduces blood sugar levels, promoting increased growth hormone production. How important growth hormone is for increasing muscle mass and restoring muscle fibers after heavy training probably shouldn’t be said. Leucine is also actively involved in the restoration of muscle tissue, skin and bones.
  
• Isoleucine— An essential amino acid in the production of hemoglobin. It also stabilizes blood sugar levels, increases the overall endurance of the body and accelerates the recovery of damaged muscle tissue.

Taking the BCAA amino acid complex provides a powerful acceleration in the recovery of muscle fibers, stimulates an increase in the body's production of growth hormone and restores energy balance.

The most important amino acid in this trio for a bodybuilder is leucine. During scientific research, it was found that taking leucine together with isoleucine and valine greatly enhances the effect of the former. It is generally accepted that the optimal ratio of these amino acids is: 2:1:1. That is, for every mg of valine and isoleucine there are 2 mg of leucine. But such proportions are not dogma.

BCAA - When to use and in what dosages.

The bodybuilder’s body on training days and on rest days, when the body is recovering, experiences a different need for fast amino acids; the regimen for taking BCAA on these days is somewhat different.

On training days

When an athlete actively trains, not only anabolic processes (muscle growth) are launched in his body, but also catabolic destructive processes. The task is to stimulate anabolic processes and inhibit catabolic ones.

If anabolic processes are activated on rest days, then catabolic processes, on the contrary, are most dangerous during training. During intense exercise the body needs additional nutrition. And if this recharge is not given from the outside, then it will begin to look for additional reserves inside the body.

The first step is to use up the glycogen reserves in the liver and muscles. If there are not enough of them, the body begins to actively break down the amino acids that make up the muscles.

In this case, BCAA acts as an assistant. In order for the body not to even have the desire to start devouring itself, it needs to be given something else to “eat”. BCAA amino acids are perfect for this role! Due to the fact that branched chain amino acids are instantly absorbed, they are actively involved in the process and more prevents catabolism from developing during exercise, but also actively participate in building muscle mass and burning fat mass.

BCAAs should be taken immediately before and immediately after exercise. It would be useful to take a small amount of amino acids during training if its duration exceeds 1 hour.

After training, when glucose levels are at a minimum and there are practically no amino acids left, you should immediately replenish their supply. In this case, metabolic processes, which will continue for some time at a frantic pace, will receive material for processing.

On rest days

There is an opinion that it is not necessary to take BCAAs on non-training days. This is justified by the fact that since there is no effect on the body, then there is no catabolism. And for the anabolic process, there is enough protein from your regular diet. This is wrong.

Catabolic processes are strongest immediately after sleep. If at this moment you get protein from regular food or take protein, then the body will need some time to break down the protein into amino acids. Taking BCAAs in the morning solves this problem - amino acids immediately reach the muscles. It is recommended to take 0.5-1 of a standard serving immediately after sleep.

Release forms

• Capsules— The most popular form of release of BCAAs. For the first time, branched chain amino acids were produced in capsules. The main advantage of this form of release is ease of use. The capsules are easy to take with you and can be taken anywhere as long as you have a glass of water handy.
  Another advantage is the neutral taste.. Due to the fact that the powder is packaged in capsules, you do not feel the bitter aftertaste characteristic of pure powdered form of branched chain amino acids.
  Capsules containing from 250 to 1250 mg of BCAA are available in 60 to 1000 capsules per package. The main disadvantage of this form of administration is its high cost. At recommended dosages, one package will last a maximum of a couple of weeks.
• Pills— As a rule, they are pressed powder. The benefits are the same as the capsules. In addition to the above mentioned disadvantages we can add relatively long digestibility, because tablets dissolve more slowly in the stomach.
• Powder— The most economical form of BCAA release. Until recently, powdered BCAAs were consumed mainly by those who wanted to save money. For the same price, you could get 1.5 times more BCAA by purchasing them in powder form.
  Cons: pure powder is very poorly soluble in water and has a rather specific taste. Therefore, it is recommended to take it this way: put a portion of BCAA in your mouth and immediately wash it down with water so that the bitter taste is not felt for so long.
  In the last few years, quite a lot of powdered BCAAs have appeared on the sports nutrition market, which quickly dissolve in water and have pleasant fruity flavors.

Optimal portion

Each sports nutrition manufacturer indicates completely different dosages on their products, regardless of the athlete’s own weight. How to calculate the right dosage of branched chain amino acids for you? And how to measure it in capsules, tablets and powder?

Most professional trainers agree that for every kilogram of body weight the athlete must receive about 33 mg leucine per workout. This way, it is easy to calculate the dosage that is right for you.

For example, if your weight is 75 kg, then for training it is necessary to take at least 2475 mg leucine. With a standard 2:1:1 ratio this would be approximately 5 grams of BCAA. If your weight 90 kg, then take according 6 grams branched chain amino acids during training.

Side effects

Despite the above, many people starting bodybuilding have a question: “ Are BCAA's harmful?" To dispel all doubts, we will answer it. Since branched chain amino acids are essential for the functioning of our body, during intense exercise additional taking BCAA will not cause any disturbances or negative reactions in the human body, but will only benefit. You should not be afraid of an overdose: everything that does not have time to be absorbed will leave the body without disturbing the internal balance in the body.

BCAA (Branched-chain amino acids) is a complex that consists of 3 amino acids that are not synthesized by the body: valine, leucine, isoleucine. They must enter the human body in large volumes, especially during intense physical activity. The BCAA amino acid complex is especially in demand among athletes, because it protects against muscle destruction, reduces the percentage of fat and increases the effect of other sports supplements. Let's find out more about what BCAA is and what it is needed for.

The mechanism of action of amino acids on the body

As already mentioned, bcaa contains three essential amino acids that have a branched chain structure and cannot be replaced with others. Their effectiveness has been proven by experimental studies and solid scientific works. A deficiency of three amino acids leads to weight loss and impaired metabolism. If you regularly take the BCAA complex, the process of restoration and construction of muscle fibers starts, and the secretion of insulin, which regulates glucose consumption, increases. Mechanism of action of amino acids:

• Valin. It is an energy source for muscles and maintains serotonin at a high level, which long time supplies energy.
• Leucine. Responsible for the formation of protein compounds in the liver and muscles, therefore it is important for the construction and growth of muscles.
• Isoleucine. Takes part in cellular processes, also serving as an energy source.

BCAA is main component sports nutrition, which normalizes overall well-being and increases muscle tone. But it should be remembered that taking the supplement does not provide any guarantee of muscle growth, since catabolic processes occur purely individually in each body.

What are BCAA's for?

The main effect of BCAA on the human body is the construction of muscles, so an athlete who takes amino acids after training gives the muscles building material that provokes them to grow. There are many more beneficial properties of amino acid supplements, which are taken in the following cases.

For weight loss (fat burning)

Taking BCAA for weight loss allows you to saturate the blood with amino acid molecules, as a result of which muscle destruction processes do not occur during a low-carbohydrate diet and strength exercises. After all, during a diet, a person losing weight has a low level of glycogen, obtained from glucose, which causes rapid fatigue. Therefore, the body breaks down muscle fiber for energy. If you remove carbohydrates from your diet, fat is burned along with muscles. BCAA amino acids make it possible not to worry about catabolism during weight loss.

To build muscle mass

Taking BCAA to gain muscle mass gives the athlete the necessary energy reserves, which he wastes during strength or aerobic training. Also, without the required amount of amino acids, there will be no muscle mass gain, which is important for bodybuilders. Improving the training process, athletes take protein shakes, gainers and fat burners to build muscle mass on non-training days, and drink BCAA before and after training.

For immunity

BCAA is also great for boosting immunity. Every workout is stressful for the body. The more intense the exercise, the more the body needs amino acids, the lack of which reduces immunity. The BCAA complex is necessary for recovery after training, especially during mid-season weather fluctuations. Scientists have proven that taking a dietary supplement will strengthen the immune system even for people who do not exercise.

To release glucose

You need to take BCAA so that amino acids help the body produce the hormones leptin and insulin, which are involved in metabolism, control appetite, and regulate glucose levels. After amino acids are converted into glucose, they become an alternative source of energy for the athlete. Since BCAA amino acids enhance the release of insulin, protein synthesis begins after taking them even in the absence of it in the body.

As a source of glutamine synthesis

Taking the supplement allows the body to produce glutamine, which affects anabolic processes. Without glutamine, high-quality restoration of muscle tissue after strength training is impossible. Thanks to the intake of a complex of amino acids, the glutamine necessary for an athlete is synthesized directly in the muscles.

Rules for taking BCAA - time and frequency

Beginners are interested in the question: how to take BCAA? The rules for taking amino acids on vacation and during training are significantly different. When active physical activity occurs, the effect of BCAA sports nutrition on the body is to inhibit catabolic processes and stimulate anabolic ones. Therefore, during training, the body needs to be recharged so as not to look for energy reserves inside the body. Amino acids are included in the process of burning fat, and an active gain of muscle mass occurs. On days of strength training, BCAA intake is carried out immediately before the training and immediately after its completion. You can also take the drug during strength training.

Amino acids do not have an effect on the body on non-training days, so taking it is not necessary. But there is an opinion that athletes do not have enough protein from their diet for a good anabolic process, especially during cutting, so some nutritionists recommend taking the supplement in the morning immediately after eating. Catabolic processes are strong precisely after the rise. To summarize, we can say that the frequency of administration on training days is 3-4 times, and on rest - 1 time in the morning after sleep.

How much to take (dosage)

The optimal portion of BCAA, according to the manufacturer, is calculated as follows: 33 mg of leucine per kilogram of weight. Therefore, if you have 75 kg, then on the day of training you need to take 5 grams of BCAA. Knowing this universal formula, you can easily calculate what portion of BCAA intake you need for muscle growth, regardless of the form of the drug.

Release form

There is a myth that the speed of absorption of amino acids depends on the form of release. This is wrong. It doesn’t matter in what form the supplement is purchased, it will dissolve in the stomach within 5-10 seconds. The only difference is in the method of application: powdered BCAA should be mixed with water and drunk, while capsules/tablets should be swallowed and washed down with water.

1. Capsules. This is the most popular form with which the release of the drug began. The main advantages are ease of use and neutral taste. They are easy to carry with you, and thanks to the packaging, you cannot feel the bitter taste of the powder when taking it. The disadvantages of the release form include the high cost of the additive compared to powder packaging.
2. Pills. It is a compressed powder that is slower to digest than capsules but otherwise has the same benefits. It is easy to find and buy tablets at a lower price than capsules.
3. Powder. Economical packaging, which is ideal for those who want to save money. When purchasing the powder form, you will receive 1.5 times more BCAA. The disadvantages include a specific taste, although recently a powder with a pleasant fruity taste, but more expensive, has appeared on the sports nutrition market.
4. Liquid. Available in the form of a concentrate, which quickly dissolves in water and in monodoses. This form of release has a high absorption rate, but is also expensive.

BCAA in food

Essential amino acids are also found in foods, so if they are present in an athlete’s diet, they must be taken into account when calculating the dose of powdered BCAA. It would seem that there is nothing easier than swallowing a tablet with a portion of amino acids, but an athlete should not eat only supplements. To increase the restorative potential of your meals, find out which protein foods contain high levels of BCAA:

Which BCAA are better - 2017 rating

Choosing a manufacturer of BCAA amino acids is an important point when purchasing. To help with your choice, we suggest studying the ranking of the best bcaa in 2017, according to professional bodybuilders:

1. Modern BCAA USP Labs, available in powder and tablets. In addition to the main three, the composition contains alanine, lysine, sustamine, taurine, glycine. This supplement was also in first place according to the bcaa rating in 2016.
2. BCAA Xtend by Scivation, which is a prominent representative amino acids with a powerful anti-catabolic effect. It is involved in the production of growth hormone and promotes the gain of large amounts of muscle mass.
3. Optimum Nutrition BCAA 5000 Powder, each serving contains 5 grams of the purest amino acids in a traditional 2:1:1 ratio. The big advantage of the supplement is the complete absence of flavorings.
4. Dymatize BCAA POWDER has the highest level of absorption. Thanks to its affordable price, excellent composition and high quality, the product is mega-popular among non-professional athletes.
5. Olimp BCAA Xplode is a complex containing, in addition to amino acids, glutamine and vitamin B. It can improve strength performance, suppress catabolic processes, and reduce fat deposits. An undeniable advantage of the product is the complete absence of sugar.

Are there any contraindications for use?

BCAA amino acids are a natural product, given that its sources are dairy products, eggs, and meat. But if the dosage is exceeded, it can cause allergic reactions, chills, intestinal upset. To avoid belching and heartburn, do not take the supplement on an empty stomach, and take it strictly according to the instructions.

Do not combine BCAA intake with alcohol, which blocks the activity of the powerful anabolic growth hormone in cells. Small dose alcoholic drink will destroy a week's gains in the gym.

To quickly and productively get rid of extra pounds and gain a athletic figure, you need to take BCAAs for weight loss - natural amino acids in powder form. This unique product has proven itself well in bodybuilding, but is also effective in modern dietetics for modeling an athletic silhouette, getting rid of subcutaneous fat. By taking amino acids for weight loss, you can speed up the dietary effect and move faster towards your goal of losing weight.

What are BCAA

When drying the body, many athletes additionally use sports nutrition as an inexhaustible source of proteins and vitamins, a powerful fat burner, antioxidant, and weight loss aid. BCAA amino acids are also indispensable, since they block the entry of excess calories into the body, prevent the depletion of muscle mass, normalize the sleep phase, increase endurance, and can somewhat improve health that has been shaken by increased physical activity.

The effect of BCAAs in the body is immediate; the main thing is to choose the right dosage, read the instructions, and consult a nutritionist. This English abbreviation for the full name Branch chain amino acids is not the official name of a specific dietary product, but provides a combination of such valuable elements as isoleucine, valine and leucine in a daily dietary supplement. You won’t be able to buy BCAA in a pharmacy; it’s better to order it online inexpensively and with good discounts for quick weight loss.

What are BCAA's for?

When losing weight, a woman refuses carbohydrates, considering them to be the reason for the appearance of a problematic figure. In fact, when consuming BCAAs, such strict restrictions are not required, since the drug increases calorie consumption, activates the body’s protein metabolism, and promotes the burning of subcutaneous tissue. This is an excellent solution for athletic girls and guys who are used to keeping their figure in shape. When wondering what BCAA are needed for, it is additionally important to note the following positive points:

• suppression of the catabolic process;
• preservation of muscle mass;
• increase in strength indicators;
• creating a favorable anabolic background;
• boost immunity with vitamins;
• maintaining muscle tone;
• rapid consumption of subcutaneous fat.

Effect of BCAA on the body

This innovative product has several forms of release, including tablets, capsules, powder, and liquid for oral administration. The unique effect of BCAA on a losing weight body is identical, and is based on blocking the body’s perception of excess calories, adjusting metabolism and restoring organic resources after intense physical activity.

The main purpose of taking this amino acid is to activate the production of leptin. To solve this problem, the mechanism of action is as follows: BCAA contains leucine and isoleucine, which contribute to the formation of leptin in a high concentration. As a result, metabolism increases and work normalizes. digestive system, high-quality intestinal cleansing occurs. Weight gradually decreases, an athletic corset is formed with a minimal amount of subcutaneous fat.

Doctors' reviews about BCAA

Since the drug is of natural origin and has a harmless composition, doctors’ reviews of BCAA are positive. Experts do not deny that this is a worthy assistant for weight loss, which becomes an indispensable additive during the meal. Doctors give advice not to combine amino acids with alcohol, avoid allergies, and carefully follow daily doses. Only then will BCAA for weight loss work and replace and diversify a strict diet. A person who is losing weight will not remain hungry; moreover, his body receives a unique complex of vitamins.

How to take BCAA

The main goal is to consume fewer calories, but spend more during intense training to lose weight. The specified amino acid, or rather its correct use and combination with a low-calorie diet and physical activity, helps achieve this goal. Before taking BCAA for weight loss, you should consult with a specialist in this matter.

Any online store offers a description of the full course, taking into account the physical fitness and health status of a losing weight person. Useful information You can always find information on the topic on Sportwiki. Dietary properties and productive burning of subcutaneous fat depend on the choice of products, for example, you can buy BCAA for weight loss in the form of Drive Black BCAA diet pills (200 pieces), or Nutrex, which make your figure flawless.

How to take BCAA powder

This dietary supplement should be consumed on an empty stomach; the risk of side effects if the dosages are followed correctly is minimal in both cases. Take BCAA powder 6-8 grams 30 minutes before the start of training and immediately after it. During the recovery period, the daily portion of BCCA for weight loss is 4-6 grams, which should be taken in the morning. It is easiest to use the powder form; the dietary effect is no weaker than BCA tablets for weight loss (as stated in Sportvik).

How to take BCAA capsules

The tablets should be taken in the morning on an empty stomach, between meals and at night, the benefits will be enormous. It is convenient to take BCAA in capsules for weight loss, since a single dose can be taken in any extreme situation. Contraindications are minimal, it is important to determine the dosage. It is recommended to take BCAA capsules based on the weight category of the person losing weight. For example, one pill can contain up to 500 mg of BCAA, which is enough for the body for a day. However, this form of release is not cheap; it is the most expensive option and is not available to everyone.

When is the best time to take BCAA?

Physical activity should be replaced by proper rest, which in sports is called a recovery period. When losing weight, you also need to alternate the use of BCAAs, avoid overdose and side effects. Before buying BCAA, it is important to choose the most suitable option, and make the purchase only from the manufacturer (it is important to avoid counterfeits). Why take amino acids is already clear, all that remains is to find out when it is better to take BCAA. Be sure to take it before and after training, but on recovery days in the morning on an empty stomach. The food should be protein.

Other rules are presented below:

1. It is important to observe the compatibility of BCAA when losing weight, otherwise the body suffers from side effects in the form of an allergic rash.
2. The diet must include a minimum amount of calories, otherwise the proposed nutrition will not cost anything for productive weight loss.
3. Be sure to carry out high-intensity strength training every other day, giving the body time to rest when losing weight.
4. A single meal should contain 30-35 g of protein; additionally, ask a nutritionist how to drink BCAA for weight loss.
5. It is difficult to buy BCAA in a pharmacy, but you should not take questionable products from your hands. As a worthy alternative, you can buy BCAA amino acids in an online store from the manufacturer, for example, in Moscow or St. Petersburg.

Harm of BCAA

The harmful effects of natural amino acids on the human body in the process of losing weight are completely absent, as evidenced by specially conducted clinical studies. The harm of BCAA if daily dosages are observed and if they are slightly overestimated is completely excluded. Side effects occur extremely rarely, and are limited to allergic, local reactions on the skin of a temporary nature. In practice, such cases are isolated and require additional consultation with a nutritionist.

Price for BCAA

It is cheaper to order products online, but choose online stores with a good reputation, or better yet, a website from the manufacturer. This is beneficial in that there are often sales and promotions, free delivery by courier and minimal costs when sending BCAA by mail. The purchase price varies by supplier and region. For example, in Moscow, amino acid sales are somewhat more expensive; in the provinces you can save on purchases. It's time to get acquainted with the capital's prices for BCAA:

• Pro BCAA (390 grams) – 1,700 rubles;
• BCAA Drive Black (200 tablets) priced up to 2,000 rubles;
• BCAA-Pro Reloaded (90 tablets) – 1,700 rubles;
• BCAA Workout ActivLab (400 grams) – 1,300 rubles.

Video: what are BCAA and what are they for?