sports supplements

Integration of branched amino acids: when to take them?

Obviously, what mentioned in the previous paragraph in no way means that the BCAAs represent a "marginal" group of nutrients, but only:

  • a catabolism that is easily buffered by a correct distribution of meals, and their wide diffusion in food (eg 6 g contained in 100g of meat or 1.5 g in 100g of bread), prevent the need to integrate them.

Secondly, it is very important to clarify the desirable effects related to the possible integration of branched amino acids; Although the production companies emphasize a theoretical ergogenesis of the commercialized BCAAs, no scientific study was able to definitively confirm any improvement: ESPECIALLY IN CONDITIONS OF EXHAUST OF GLUCID RESERVES (in blood and muscle), during intensity and duration performances very high, the plasma levels of branched amino acids decrease from 10 to 30% indicating their use by the body.

It follows that, rather than pure supplementation of branched amino acids, the main integration of carbohydrates supplemented in BCAA - during and after a single effort at the limits of aerobic capacity or in a period of particularly close performances - can represent an optimal combination for optimize performance and stop muscle catabolism.

Regarding the doses of administration, although no side effects from overdosing are documented, the Ministry of Health recommends not exceeding 5g / day consisting of leucine, isoleucine and valine in a 2: 1: 1 ratio, preferably in association with thiamine (vit. .B1) and Pyridoxine (vit. B6) to 30% of the RDA.

In conclusion, the integration of branched amino acids can have a meaning if carried out during or after the performance in conditions of:

  • Workouts close to the maximum performance, both in terms of volume and intensity
  • Insufficient general nutrition
  • Exhaustion of muscle glycogen stocks

Moreover, the experience in the dietetics of the sportsman teaches that some subjects tend to be more "catabolic" than others, therefore, it is advisable to integrate with branched following the recommended doses for a limited period, at the end of which will follow a performance test and a body composition analysis.

In the case of POSITIVE and relevant changes, it would be desirable to continue integration and (in the case of multiple daily training sessions) apply moderately higher dosages (2-3 g more) following the procedure just described.