Everything you need to know about BCAAs, what they do, how they help you, and why they should be part of your diet.
What are BCAAs?
Amino acids are the basic building blocks of proteins. The term "branched chain" refers to their molecular structure.
A protein is made up of 20 amino acids, including 9 essential amino acids and 11 non-essential amino acids.
They are formed from:
- Leucine
- Isoleucine
- Valine
These amino acids are essential because they cannot be synthesized by the body, so they must come from dietary sources. Of the three, leucine has the greatest effect on protein synthesis and muscle growth.
The benefits of amino acids
As you already know, high intensity exercises such as CrossFit™, strength training, bodybuilding or powerlifting will damage and stress your muscular systems, causing them to react, recover and strengthen in order to adapt to new stimuli. .
This muscle damage and its subsequent repair leads to hypertrophy, improved strength and increased muscle mass.
Branched chain amino acids improve recovery time and minimize muscle breakdown. They also help repair damaged muscles, reducing the effects of body aches.
This helps prevent days and days of sore legs after heavy sqauts, sore chest after big sessions on the bench, or general muscle fatigue after tough metcons for example.
It also means you can get back to 100% performance much sooner than you otherwise would. It also means you can perform at a higher level and don't have to train unless you're at your best.
BCCAs can also contribute to nitrogen retention. The optimal state for muscle growth is if your nitrogen intake is greater than your nitrogen output. This nitrogen balance is essential for effective recovery.
The idea also exists that BCAAs help improve concentration and focus. That on its own is wrong, and it's one of the reasons the fizzy food-source amino drink is such a good alternative to traditional BCCA supplements.
Food Source Sparkling Aminos
Food Source Sparkling Aminos are made in Germany and are pre-mixed BCAA drinks made entirely from plant products.
With its tangy grapefruit flavor and caffeine from guarana, it will also help you focus and maintain optimal concentration during every workout.
- 9g of BCAAs in each box
- The taste of real grapefruit
- No added sugar, natural fruit sweetness
- Natural caffeine from the guarana plant
Why are BCAAs important?
BCAAs can be consumed both before and after training. The bubbly food-source amino drink, with added natural caffeine from guarana, will help you stay the edge and stay focused throughout your workout.
Branched Chain Amino Acids can be used effectively during fat loss or severe calorie deficit dieting. For example, during a cutting phase for bodybuilders, or when looking to bend over to facilitate gymnastic exercises for Crossfitters.
Consume BCAAs before or during training to avoid muscle catabolism (the breakdown of muscle) during workouts during these times.
They are also very useful if you train on an empty stomach or at high intensity, which is almost a absolute certainty if you are a Crossfitter or an athlete who incorporates strength training and HIIT work into your programming.
Include BCAAs in your diet
Branched-chain amino acids in supplement form should not be used to replace natural protein sources. Rather, they should be viewed as an effective way to improve and refine your diet to maximize your performance, recovery, and health.
If you enjoy the pursuit of personal excellence and strive to reach your own potential, you understand that the little details matter.
Food Source Sparkling Aminos are made entirely from natural, plant-based products. Each box is also suitable for vegans, allowing you to ensure your nutrition continues to come from healthy, natural sources.
The role of amino acids in recovery
Along the same lines as the point above, BCAAs should not be used to replace proven recovery practices, but rather to accentuate and expand on what you are already doing.
Combine fizzy food-source aminos with the following practices for a holistic and effective recovery process.
Cold/hot showers and ice baths
Hot and cold showers help flush lactate out of your muscles. Exercising produces lactate as a by-product and can have significant negative effects on your athletic performance.
It also impacts the contractile function of muscle tissue, but these methods, along with open water swimming, are a great way to counter these negative effects.
Massage and foam rolling
Self-myofascial release is a term for self-massage to release muscle tension or trigger points. This method can be done with a foam roller, a lacrosse ball, or with your own hands.
By pressing and massaging specific points on your body, you are able to promote muscle recovery and help them return to normal function. This means that your muscles are completely restored, pain free, elastic, healthy and ready to work.
Sleep
The importance of good quality sleep is no secret. To help your body and mind relax, be sure to relax and turn off electronic devices a few hours before bed. If that's not possible, try using blue light glasses for the last few hours before bed.
active recovery
This includes long-distance running, swimming, hill walking, football, etc. Active recovery is as much about getting out of the box or the gym and giving your mind some space as it is about getting the blood flowing without just busting another intense metcon. Try to get out if you can, enjoy it and have fun.