bcaa Branched Chain Amino Acids for bodybuilding?


What is the bcaa:

Branched Chain Amino Acids or bcaa are 3 essential amino acids: leucine, iso-leucine and valine. The meaning of "essential amino acids" means that the body cannot create it inside it and needs it from external sources. These sources make up the full protein of meat, eggs and milk..etc. bcaa make up 40% of the body’s 10 essential amino acids, which is an indication of their importance to the body. They were called the branched chain because of their chemical composition.

The bcaa supplement is sold in the form of tablets or powder of various flavors. Such as Scivation Xtend, Optimum Nutrition bcaa, and other products from Muscle Pharm and ALLMAX.

It should be noted that these supplements are made in China from human hair and from duck feathers.(Source).

bcaa supplement has gained wide popularity in recent decades. It is used by various sports players and bodybuilders, and these are those who lose weight. There are several allegations. However, this supplement maintains muscle mass during slimming and increases physical strength and endurance during exercise. And it helps to speed up the process of muscle recovery. Thus, athletes and iron exercise practitioners began eating it between meals, before or during exercise.

Effectiveness of bcaa with daily protein intake:

In a recent review, May 2016, scientists Alan Aragon and Brad Schoenefeld concluded.from their review of several studies on the effectiveness of bcaa.that it has no additional benefit if you consume the required amount of protein per day.
Scientists have commented that if you are unable to complete the amount of protein your body needs daily. So supplementing protein is a lot better. As leucine acid alone does not have a positive effect with the absence of the rest of the amino acids (source).
Scientists have suggested that supplementing bcaa is a waste of money and calories. As the bcaa standard has 20 calories.
Also a major review of several studies published in 2015.concluded that, despite the popularity of the bcaa supplement. there is no evidence of its effectiveness in building muscle. Scientists are advised to eat protein food instead of a bcaa supplement.

Dosage of bcaa:

It is preferable to refer to the recommended dose on the supplement package. Because bcaa comes in the form of tablets or powder. In general, eat 5 grams of bcaa during or before exercise. It is preferable to purchase a supplement that has a 1: 1: 2 ratio of lysine: iso-leucine: valine.

In conclusion, the intake of protein and you need to distribute 3 or 4 meals. In the event of a deficiency, use Whey protein, not bcaa.