BCAAs for strength training – are they necessary?

What is the role of BCAAs in strength training?

BCAA is a complex consisting of three components - L-leucine, L-isoleucine and L-valine. These components are included in the group of branched-chain amino acids (BCAA - Branched-chain amino acids), which are part of a broad group of exogenous amino acids. This means that the human body is not able to produce them naturally and independently. It is not difficult to guess that all three components must be delivered to the body with the diet. It is the same in the case of strength training, as it is in the case of everyday life.

Important information is that branched exogenous amino acids make up nearly 50% of all amino acids contained in food. What is more, experts confirm their significant contribution to the formation of muscle proteins - it is estimated that the complex of L-leucine, L-isoleucine and L-valine is responsible for 35% of the total content of muscle proteins. L-leucine plays the most important role in the context of muscle protein synthesis. Therefore, supplements with BCAAs, which are recommended for strength training, are characterised by the highest content of this component in relation to the other elements of the complex.

Since it is already known that branched-chain amino acids are important, what can be expected from a systematic BCAA supplementation during strength training?

• Impact on the nitrogen balance, which can provide a good environment for intensively working muscles
• Provision of beneficial exogenous amino acids which are likely to be important for the protection of muscle tissue from the breakdown reactions
• Supporting the work on a muscular and athletic body during the training sessions 

Which BCAA supplement should you use for strength training?

The ideal choice for intensive strength training will be a combination of BCAAs with substances that affect exercise capacity. An example is BCAA Xplode Energy from the renowned Olimp Sport Nutrition brand, which has been preparing dietary supplements for athletes for 30 years. In addition to the high content of amino acids, the product contains beta-alanine, caffeine and vitamin B6, which may prove to be a valuable support for, among others, concentration (caffeine), reduction of the feeling of fatigue (vitamin B6), proper energy metabolism (vitamin B6) as well as carnosine synthesis regulating the pH of working muscles (beta-alanine). The supplement is available in the form of an easily soluble powder, which allows you to prepare a refreshing drink in two incredible flavours.