Amino acids and sports performance

The branched chain amino acids or BCAAs (Branched Chain Aminoacids) are the star of sports supplementation. But we must bear in mind that many of the messages that accompany these supplements, such as "", "", "" ... are somewhat disproportionate because they do not correspond to the substances they include or to the proposed doses.

Branched-chain amino acids or BCAAs

Branched chain amino acids or BCAAs, made up of valine, leucine and isoleucine, They are essential and, therefore, must be provided with the diet. They constitute 35-40% of the body's protein and 15% of the amino acids of skeletal muscle, the one we use to move. BCAAs perform various functions such as:

• Provide energy to the muscle in situations of intense exercise
• Promote protein synthesis
• Stop muscle catabolism (destruction)

What are amino acids used for in sport?

Under normal conditions amino acids contribute little to energy expenditure total, since they are used in higher intensity and shorter duration exercises such as explosive sports, and fats, used in low intensity and long duration exercises such as endurance sports.

However, in long-term aerobic sports (cycling, marathons ...) or high intensity on specific muscle groups (weight training) muscle glycogen stores decrease and even "empty" completely, also decreasing the BCAAs in the blood. In this situation is when the body uses muscle proteins, specifically BCAAs to obtain the necessary energy. As a consequence, muscle recovery time increases and sports performance decreases.

For this reason, it is important to provide the necessary amino acids with the diet at specific times.

What are amino acids used for?

The use of BCAAs has partnered with:

• Gain and recovery of muscle massBy providing BCAAs there is an increase in growth hormone (GH), which favors the increase in muscle mass and decreases muscle damage as the levels of lactic acid and some enzymes decrease.
• Improves the immune systemAfter intense exercise, glutamine (amino acid) levels in the blood decrease and, as a consequence, a decrease in the immune response. The contribution of BCAAs promotes the increase of glutamine in the blood, improving this response.
• Decreased muscle fatigue. When there is a decrease in the blood of branched-chain amino acids together with a greater availability of tryptophan (a precursor of serotonin), there is an increase in the brain levels of serotonin (neurotransmitter) and the function of the central nervous system can be altered. As a consequence, fatigue appears. Apparently the consumption of BCAAs can prevent this plasma decrease and limit the increase in serotonin eliminating the appearance of fatigue, but the latest studies in athletes do not achieve the expected results.

When and how to take them?

In the market you can find the BCAAs in capsule form (containing 250-500 mg) or as part of protein shakes. It is advisable to supplement in intense exercises lasting 2-3 hours. The recommended dose varies from 3-6 g daily in its different proportions of leucine, isoleucine and valine (2: 1: 1 or 3: 1: 1).

It is advisable to take them in the half hour after physical exercise (along with carbohydrates) for proper muscle recovery and an adequate immune system, or half an hour before so that they are available in the blood and in the half hour after exercise. A dose higher than recommended is dangerous for health, since with contributions greater than 12 g per day, ammonia can be generated, a toxic metabolite that can cause dehydration. It's fundamental accompany the intake with enough fluids.

There is evidence of certain scientific benefits but it should be remembered that a good diet adapted to the individual athlete will improve their immune system, maintain muscle mass and prevent fatigue. Supplementation should complement the diet, never replace it.

What you should know:

• Recent studies in athletes have shown a improvement in the immune system and an increase in muscle mass after consuming BCAAs, but not a reduction in muscle fatigue.
• It is advisable to supplement in de 2-3 hours duration and the recommended dose varies from 3-6 grams daily.
• A good nutrition adapted to the individual athlete, it will improve their immune system, maintain muscle mass and prevent fatigue. Supplementation should complement the diet, never replace it.