Branched-Chain Amino Acids: tablets or liquid

WHAT THEY ARE

Branched-chain amino acids are among the most important macronutrients for athletes, especially those who practise high-intensity, long-duration sports. Let's look at their characteristics and work out how to take them to get the most out of them.

To simplify while trying to be clear: amino acids are, in general, the basic building blocks that make up the complex structures of proteins. Some, the NON-Essential ones, are produced by our body as well as obtained from the diet. Others, the Essential ones, cannot be produced by the body and can therefore only be obtained from the diet, hence their "essential" status. Among the essential amino acids, an important subgroup is the branched-chain amino acids, better known by the acronym BCAA (Branched Chain Amino Acids), which are present in high percentages in muscle fibres and are therefore of interest to all athletes.

There are only three branched-chain amino acids: Leucine, Isoleucine and Valine.

WHAT THEY ARE FOR

All this background is needed to understand why an adequate intake of these macronutrients through the diet is necessary and fundamentally important, not only for athletes but also for everyone else. People who play sport may, at certain times, need additional amounts of these nutrients, which more active people use in greater quantities than sedentary people because of the difference in the percentage of muscle mass between the two groups.

These three molecules differ in their mechanisms of action and in how the body uses them once they have been ingested and absorbed, but we should stress that their fundamental role relates to the use and renewal of muscle tissue. Secondly, they are important from an energy point of view (Leucine), for mobilising fat reserves (Isoleucine), and also from a psychophysical point of view (Valine). The label that often accompanies BCAA products, 2.1.1., refers to the concentration ratios of the three molecules. Of the many versions on the market, the formulation with 2 parts Leucine, 1 part Isoleucine and 1 part Valine is the one that offers the broadest range of use and the best effect-to-cost ratio.

Dedicated athletes, endurance athletes, and amateurs who train in the gym or play team sports at high intensity and with almost daily training sessions benefit from supplementing them on top of what they get from normal food, above all to improve muscle recovery and to draw on energy reserves beyond the more "classic" ones of carbohydrates and fats. These two purposes are the deciding factor that determines the differences in use between solid sources of BCAA, i.e. tablets, and liquid ones.

• Muscle protein synthesis: leucine indirectly stimulates muscle growth.
• Reduced fatigue: they may reduce serotonin production during exercise, delaying the feeling of tiredness.
• Muscle recovery: they support the repair of damaged tissue after intense training.
• Support in clinical conditions: useful in cases of liver disease, ALS and muscle wasting in cancer patients.

WHEN TO TAKE THEM

BCAA intake can be strategic at different times:

• Before training: to improve endurance and prevent muscle catabolism.
• During training: to maintain energy levels and reduce fatigue.
• After training: to speed up recovery and support protein synthesis.

ARE BRANCHED-CHAIN AMINO ACIDS (BCAA) BAD FOR YOU?

Branched-chain amino acids (BCAA), which include leucine, isoleucine and valine, are generally considered safe when taken at the recommended doses and as part of a balanced diet. However, there are some points to bear in mind:

1. Excessive dosage: Taking very high doses of BCAA could cause imbalances in amino acid metabolism. It is important to follow the directions on the pack or the advice of a healthcare professional for appropriate intake.
2. Clinical context: In some clinical conditions, such as kidney or liver disease, BCAA intake may not be recommended without a doctor's advice.

OUR SUPPLEMENTS

Volchem® offers both product categories to meet different needs, with the products in the VOLAMIN® line.

Tablets and/or capsules are certainly the most traditional and familiar form, used above all by those who take BCAA post-workout, within about thirty minutes of finishing exercise, or as daily supplementation regardless of when they train. This form certainly guarantees a reliable dose, which may not always be the case when making up a drink from a powder. Volchem offers both options, in tablets or gelatin capsules.

For those who instead want to take advantage of their energy and functional potential during exercise, the best practical choice is certainly a liquid product, either made up from a powder or ready to drink in handy 45 ml single-serve sachets. This kind of formulation makes the nutrient absorbed much faster and therefore available within the shorter, and certainly more demanding, time frames of physical exercise that may also be very intense. During a gran fondo on a road bike or MTB, a triathlon, a marathon, or any time the activity lasts more than 2 or 3 hours with peaks of high intensity, using liquid BCAA could prove beneficial over the long run, since they can be used for energy to support or replace the more classic energy reserves, which over time may be run down to a minimum. Powdered products have the further advantage that they can be mixed with other products used during activity, making the most of the combined effect provided, for example, by adding mineral salts, maltodextrins or similar.

A further advantage of these amino acids over all the others, in both tablet and liquid form, is their ability to pass through the liver unchanged and be directed more quickly, and without modification, to muscle tissue.

The dosage? The golden rule of 1 g of BCAA per 10 kg of body weight per day always applies, without ever exceeding a maximum dose of about 5 g, beyond which no clear additional effectiveness would be seen, with a risk of overdose if high concentrations are exceeded.