There are many forms of BCAA amino acids in the sports nutrition market. Some folks prefer powders, others use liquid solutions. Capsuled and tableted forms are also welcomed because of their convenience factor. Just as individuals choose steroid pills instead of steroid injections.
In this essay, we ask what do BCAA (branded chain amino acids) pills do and what are their features?
What Do BCAA Pills Do?
BCAA pills are food supplements widely used to build muscles, lose fat, and enhance sporting performance. They comprise valuable amino acids – valine (C5H11NO2), leucine (C6H13NO2) and isoleucine (C6H13NO2).
These aminos aren’t generated by the body and can only be supplied with proper nutrition. Athletes appreciate these substances for their bulking abilities. Another beneficial effect is that these compounds are transferred to the muscle cells with expedite, providing them with sufficient energy.
Celebrity fitness endorsements of BCAA include:
- Jay Cutler
- Sandy Macaskill
- Ulisses Jr (Ulissesworld Insta)
- Hafpor Julius Bjornsson
Features of Tablet and Capsule BCAA
Tablets are the most popular form of BCAA in the sports nutrition marketplace. Comprising a compressed protein with a high content of essential amino acids, one advantage to this form of BCAA is the bargain basement price points.
Another plus is a prolonged release of the active substance. When you consume this pharmacological supplement in the evening, you have all the chances of avoiding pronounced night catabolism, especially if you are on a calorific restrictive diet. However, this may be a drawback if you intend to use BCAA before training.
To understand how to take BCAA pills, study the instructions and determine the dosage. As for when to take BCAA, it depends on your schedule and goals. You can consult your trainer for more info.
Capsules are a superb form of BCAA with excellent bioavailability. They are often released in the enteric coating. They don’t affect gastric acidity, quickly enter the bloodstream and start acting just 15-30 mins after you wash them down with a glass of orange juice. Take them 30 minutes before your planned workout.
BCAA Capsules: How Many to Take?
It depends on the number of active ingredients in each capsule. The more you weigh, the more capsules or tabs you should take.
For example, with a leucine content of 500 mg in one capsule for an athlete weighing 90 kg, a single dose of the supplement will be 6 capsules, since the optimal amount is approx. 36 mg BCAA per 1 kg of weight. Reliable manufacturers typically indicate these details in instructions (labels).
Another distinct form is chewable BCAA. These are advantageous for numerous reason inclusive of dextrous bioavailability and rapid onset of action.
These tablets are dietary products with a high content of essential amino acids, there are also supplements where glutamine is added to the BCAA content. This option is ideal, because all the leucine is used for the synthesis of muscle protein and isn’t frittered away on synthesizing glutamine and glucose.
This form of BCAA has another key advantage. Against the backdrop of a calorie-restricted diet, this product helps dieters stay on track as it gives psychological relief. It turns out you can eat something sweet on occasion without interfering with the weight loss process.
Possible Side Effects of BCAA
BCAA has more benefits than harmful effects. More precisely, these amino acids have practically zero side effects, that’s correct, zilch.
Rarely, fatigue and loss of coordination are reported. For this reason, BCAA should be used with caution during activities that require high levels of concentration (for instance, whilst driving). It’s unknown whether BCAA is safe during pregnancy or lactation, so for pregnant and lactating women, err on the side of caution and refrain from using these substances.
We hope you now understand what BCAA is and its application. To get the maximum effect from taking the supplement, adhere to timings and stipulated dosages. There are three possible options: before, during, or after your workout.
If you do morning cardio sessions, the best time to take BCAA is before training on an empty stomach.
Scientific confirmation: according to Alexandre Fouré and David Bendahan (Aix Marseille University, Marseille, France, 2017), the supplementation strategy combined with a high daily BCAA intake for a long period may be especially effective if administered prior to a potentially damaging exercise session.
List of Best BCAA Pills on the Market
To date, the following are the top ranking BCAA pills available (according to high-ranked blog posts and Amazon rankings):
- SAN BCAA PRO Reloaded Tablets
- ON BCAA 1000 Caps
- Myprotein BCAA Plus
- Scivation Xtend
- BPI Sports Best BCAA Shredded – Caffeine-Free Thermogenic Recovery Formula
- Sheer Strength Labs Capsules – Extra Strength
- Evlution Nutrition Energy – High Performance, Energizing
- Jarrow Formulas BCAA
- INTRASURGE Intra Workout Energy
- Alani Nu Branched Chain Essential Amino Acids Powder (Sour Peach Ring)
- BULK POWDERS BCAA Tabs 1000mg
- VPLAB BCAA Chewable
BCAA Chewable is a unique product. These are chewable tablets with BCAAs in an effective proportion of L-leucine-L-isoleucine-L-valine – 4:1:1 enriched with vitamin B6. The uniqueness and innovativeness of this VPLAB product lie in the fact that during chewing, the active components are absorbed under the tongue (the sublingual method). This path is much faster and more effective than digestion through the gastrointestinal tract.
After being taken as such, BCAAs are absorbed into the bloodstream and take part in metabolic processes. If the athlete’s body has no supply of carbohydrates and feels energy deficient, BCAAs convert into glucose. In addition, they take part in glutamine production with intense metabolism. These substances act as active agents regards hormone and enzyme secretion.
They enrich BCAA Chewable with vitamin B6 (pyridoxine) in high dosage. This vitamin is actively consumed during training and assists in the metabolizing of protein and carbohydrate. It improves the functioning of the human nervous system and helps regulate hormonal secretion. Additional intake of pyridoxine contributes to increased performance and the pertinacity of a given athlete.
Recommendations: How to Take BCAA Pills
According to medical experts, 4- to 12-gram dose per day can be taken. This range is explainable by differences in athlete weight, workout durations, and exercise styles.
An average sportsman, with a weight of 154-176 pounds, exercising for about half an hour (excluding warming up and cooling down sessions) is recommended a 5-gram BCCA dose per intake.
How often to take BCAA and how many to take?
If you weigh 80 kilograms (176 lbs), while intensely doing workouts not longer than half an hour, then take BCAA in a 5-gram dosage first before training, and then afterward. If the duration of the training process is over 30 minutes, you may administer another 5 grams of amino acids during your workout.
If your weight exceeds 80 kilos, it is desirable to add one gram of BCAA for every two to three kilograms. For example, for a 100 kg athlete, the dosage of amino acids should be 12-15 grams.