Important reasons to supplement BCAA's

If you already have a supplement base (this would be protein powder &
vitamin supplements) and you want to make further progress in your physical development,
it is time to add the most important anti-catabolic and anabolic amino acid (s) before and after
training.

BCAA 's (Branched Chain Amino Acids) are probably
the most important amino acids required to build and maintain high quality muscle mass
. They protect the muscles from breakdown during training, for example, and are
crucial for building new muscle mass.

The BCAA's include 3 different amino acids.
- L-leucine
- L-isoleucine
- L-valine

In addition to its anti-catabolic effect, the main advantage of L-leucine is that it can lead to an improved
insulin release (in conjunction with protein and carbohydrates). This is particularly
desirable after training in order to quickly lead the body into an anabolic metabolic state
. Leucine therefore not only has an anti-catabolic effect but also an anabolic effect.
L-isoleucine and L-valine primarily serve the body as "muscle protection". This means that they
have an enormous anti-catabolic effect. This is particularly desirable in a diet
to protect the muscles.

The regular intake of BCAA's also leads to an increased metabolic rate. That
means you burn about 100Kcal more per day if you take BCAAs. And you don't even have to go on a diet for this
.

Last but not least, BCAA's are also good for the immune system...
If you regularly go to the gym to work out, this can have a negative effect on your
immune system. Excessively intensive and prolonged strength training sessions in particular can have a negative impact on the
body, as they can lead to increased cortisol levels (stress hormone). And if you
don't plan enough recovery days between individual strength training sessions, the
cortisol level will continue to rise. And once your cortisol level has reached a "chronically
elevated value", your immune system will ALWAYS be affected. This
then leads to increased susceptibility to infections and poorer recovery.

The reason for this should be clear: an elevated cortisol level puts the body in a catabolic
state (i.e. the body's own protein is broken down and used as fuel). In addition to the
muscles, the immune system also consists of around 1.5 kg of protein.
And the body doesn't exactly make a difference when it comes to breaking down the body's own protein!
A study from 2002 found that an additional supply of BCAA's can maintain the
immune system in stressful situations.

Bacurau, R.F.P. et al. (2002). Branched-chain amino acid supplementation and the immune response of long
distance athletes. Nutrition; Vol 18:Issue 5 (376-379).

A recommended intake for BCAA's could look like this, for example.
Breakfast (immediately after getting up): 5gr BCAA's
Before training (before the first set): 5gr BCAA's
After training: 5gr BCAA's (in combination with carbohydrates and protein)