The content of BCAA in the human body's free amino acid library is not high (the content of essential amino acids accounts for less than 10% of the total free amino acids in cells), among which leucine has the strongest physiological activity and is the most practical (leucine among BCAA products The amino acid content should be higher).
1. Anti-fatigue
BCAA is the same carrier that tryptophan enters the brain and has a competitive relationship. Tryptophan generates 5-hydroxytryptamine (5-HT) in the brain, causing a sense of central fatigue. So there is an indicator: BCAA/5-HT. The lower the value, the weaker the body’s ability to resist central fatigue. During exercise, the metabolism of BCAA is accelerated, making
Among all free amino acids, they are metabolized the fastest, and of course their entry into the brain is also accelerated. If the BCAA level is low, the BCAA/5-HT value will be reduced and fatigue will be easy.
Conclusion 1: In order to enhance the anti-fatigue ability and improve the effect of exercise, it should be supplemented before longer, moderate-intensity or above exercise.
Conclusion 2: Supplementing BCAA after exercise can help eliminate fatigue. But the effect is obviously not as effective as glutamine (L-GLU)!
2. Resist muscle breakdown
During longer periods of exercise (generally more than 45 minutes), when muscle glycogen is consumed in large quantities, the proportion of amino acids involved in energy supply increases (up to 10% to 15%). Among them
The speed and efficiency of BCAA energy supply are the highest among all amino acids! Therefore, maintaining a higher BCAA level in muscle cells is of great significance for antagonizing the decomposition of muscle structural proteins!
Conclusion 3: In order to protect muscles and reduce muscle breakdown during strength training, BCAA should be taken before exercise. Taking BCAA after exercise is a bit wasteful;
3. Ammonia production
BCAA has a high metabolic rate and ammonia production efficiency, soThis will increase the ammonia burden on the body. During exercise, the body's metabolic level increases and its tolerance to ammonia
The strength and elimination rate have also increased accordingly, so as long as the supplement is not excessive, the advantages of supplementing BCAA before exercise outweigh the disadvantages.
How to avoid eating too much?
The supplement dosage used abroad generally ranges from 5g to 15g/time. According to the body shape of Chinese people and the difference in animal food intake with European and American people, I suggest that it is better to supplement 0.1~0.15g/kg of body weight for each training.
Conclusion 4: Supplement 0.1~0.15g/kg of body weight about 30 minutes before training. Pay attention to fluid replenishment during exercise to promote ammonia excretion.