#BCAA×

[genkidesuka2022]

【BCAA】って何？ そうトレーニングの味方なんです！

BCAA。

多くの方はご存知ないかも知れませんが、運動や筋トレをする方に人気が高まっている「BCAA」。

サプリメントなどの種類が豊富にあり、「運動や筋トレに良い」というイメージを持っている方も多いかと思います。

そんなBCAAについてと期待される効果や摂取時の注意点について、調べてみました。目次

運動や筋トレをする方に人気が高まっているBCAAとは

BCAAとは1・筋肉で代謝されるアミノ酸

BCAAとは2・体で合成できない必須アミノ酸

BCAAに期待される効果

BCAAに期待される効果1・運動時の筋肉痛・疲労感の軽減

BCAAに期待される効果2・運動パフォーマンスの向上

BCAAに期待される効果3・筋肉の分解を抑える

BCAAの取り入れ方

BCAAの取り入れ方1・食事

BCAAの取り入れ方2・サプリメント

最後に

関連

運動や筋トレをする方に人気が高まっているBCAAとは

BCAAとは1・筋肉で代謝されるアミノ酸

BCAAとは、必須アミノ酸の一種です。

必須アミノ酸のうち分岐する構造を持つバリン・ロイシン・イソロイシンの3つの総称を分岐鎖アミノ酸＝BCAAと言います。

BCAAは筋肉で代謝されるアミノ酸で、「筋肉をつくる」「疲労を抑える」と言われており、運動中の筋肉消耗を低減させることが期待されています。

BCAAとは2・体で合成できない必須アミノ酸

アミノ酸とは、タンパク質の構成成分です。

タンパク質は、筋肉・骨・皮膚等の材料となり、酵素・ホルモン・免疫機能の維持に関わり、20種類のアミノ酸で構成されています。

20種類のアミノ酸のうち9種類は「必須アミノ酸」と言い、体で合成されないために食事から摂る必要があります。

BCAAも必須アミノ酸のため、食べ物から補給しなければなりません。

BCAAに期待される効果

BCAAに期待される効果1・運動時の筋肉痛・疲労感の軽減

企業研究によると運動前後でBCAAを摂取すると、筋損傷の指標であるクレアチンキナーゼ（CK）や乳酸脱水素酵素（LDH）の上昇が抑えられたという報告や、筋肉痛や疲労感も軽減したとの報告もあります・。

BCAA摂取により、筋損傷を軽減し、筋肉痛や疲労感も軽減する可能性が示され、運動時のコンディショニングに有効であることが期待されると言われています。。

BCAAに期待される効果2・運動パフォーマンスの向上

運動前にBCAAを摂取することで、BCAAが運動中のエネルギー源として効率的に利用され、持久的運動パフォーマンスが向上する可能性があることが企業研究で報告されています。

運動時はBCAAの必要量が高まるとされており、摂取したBCAAの血中濃度が30分後にピークになることから、運動30分前～運動中に摂ることが勧められています。

BCAAに期待される効果3・筋肉の分解を抑える

運動により筋肉中のBCAAが分解されることがわかっていますが、運動前にBCAAを摂取することで、筋タンパク質の分解が抑制されると考えられています。

特にロイシンは、インスリン分泌を促進し、インスリンによる筋たんぱく質合成作用を増大することなどが報告されています。

このほかにもBCAAの運動や筋肉への効果の報告は多数あり、有効性はあると言われていますが、まだ研究段階のようです。

今後のさらなる研究結果が楽しみですね。

BCAAの取り入れ方

BCAAの取り入れ方1・食事

BCAAなどの必須アミノ酸は、タンパク質を含む食品（肉・魚・卵・大豆・大豆製品・乳製品）などをバランスよく摂っていれば、不足することはありません。

日常生活を送っていれば、BCAAの多い食品を摂ったり、サプリメントで補給したりする必要性は低いと言えます。

BCAAの取り入れ方2・サプリメント

BCAAのサプリメントや飲料などを利用したい場合は、強度の高い運動をする際に取り入れると良いでしょう。

BCAAは必要量が高まる前に摂取する必要があると言われているため、運動前に効率的に摂ることができます。

運動前にサプリメントでなく食事から十分な量のBCAAを摂ろうとすると、消化・吸収に時間を要すことや、体を動かす前に多くの食べ物をとることで運動のパフォーマンスを低下させかねません。

上手な活用が大切ですね。

最後に

BCAAなどを始めとするサプリメントは、たくさん摂ったからと言って効果が増進するわけではありません。

サプリメントなどを利用する方は、使用量を守り過剰摂取など控えるなど、きちんとした管理も必要です。

また偏った食生活でタンパク質が不足すると、BCAAだけでなく他の必須アミノ酸も不足する恐れがありますので、一番大切な事はやはり普段からバランスの良い食事を心掛けることだと思います。

[buttfrovski]

I HAVE TO DO RESEARCH ON THE PRIME ENERGY DRINK AND I KEEP ACCIDENTALLY CALLING IT CRED 😭😭😭😭😭😭

[autogeneity]

why is health and nutrition research so so so bad

[mxwhore]

babys first protein shake

[fresh-prince-of-bed-air]

Las aguas frescas tenían creatina y glutamina

[chipped-chimera]

FOR THE TIRED PEOPLE: Some new research about Chronic + ADHD(inattentive) related fatigue, and BCAAs

[DISCLAIMER // I AM NOT A DOCTOR. I AM NOT A MEDICAL PRACTITIONER. I AM NOT A DIETICIAN. I'm just a big tired nerd with way too much time on my hands who likes science. I am however, sharing this because this could potentially help others and BCAAs are already safe for human consumption, widely used and easily accessible. If you are uncertain about adding BCAAs to your diet please talk to your doctor first. There are also some medications which interact negatively with BCAA's. Do your research. Also generally be careful about taking medical advice from the internet! ]

I was going to post about something else but I went down the rabbit hole of explaining this study I read and decided that no, this needed it's own thing or it's gonna be a mile long.

So in one of my usual weekly fatigue breakdowns where I was scraping the internet for any kind of information that might point out something I've SURELY missed to explain why I feel the way I do, I stumbled across this study published last year (2022) -

[ The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type ]

The TL;DR on the paper - our previous assumptions about the tryptophan-serotonin system might be wrong (tryptophan being the precursor for a bunch of stuff, including melatonin which is the sleepy chemical - aka why people say drink warm milk before bed to help sleep, that's tryptophan) what was previously assumed was reducing tryptophan = bad because it could affect serotonin production.

Testing in rats (so grain of salt here) indicated that higher levels of tryptophan =/= higher levels of serotonin and when reducing the level of free tryptophan in the bloodstream it returned to baseline. High levels of tryptophan were associated with fatigue and inattention, and rats on a tryptophan deficient diet by contrast took longer to reach a state of exhaustion. I'm skipping over a bunch of stuff but basically - research is now pointing to both Chronic Fatigue and ADHD related fatigue being related to Central Nervous System Fatigue which up until now, has only really been associated with the fatigue athletes experience when exercising really hard (now just picture me doing jack shit and feeling like that every day. Yeah). I've only just stared to see bits and pieces pop up about this recently but nothing in relation to this tryptophan study.

Anyway, the thing about BCAAs: BCAAs (Branched Chain Amino Acids) are currently used to reduce the uptake of tryptophan in the brain for better performance in athletes, help with reduction of exercise fatigue (CNS fatigue) and muscle building. You can pretty easily find BCAA's added to protein-shakes or in it's own kind of supplement. It also occurs naturally in some foods (Beef, Chicken, Eggs, Lentils, Chickpeas, Brown Rice etc.) so it is absolutely safe to consume. It's also generally fairly affordable (especially compared to the lengthy process of treatment + medications that might not even work and you have to keep changing them, yes I am talking from personal experience).

Again, this is all very new and absolutely needs so much more research because up until now, no one has really been sure what causes Chronic Fatigue Syndrome, but tests have shown that those suffering CFS demonstrate similar activation of their muscles as fatigued athletes - as in they could activate them but not to their full capacity. This connection is only considered 'possible' and it might take a good few years before we can say anything with certainty.

But as an extremely tired bitch who is extremely tired of being extremely fucking tired, I am sharing this because it's easy to get, safe, and affordable and if you're like me you're about ready to try anything. And it's not another goddamn pill (I'm on 14 a day).

Also for the ADHDers specifically: protein rich diets are usually advised for us because it helps with the metabolism of stimulants, and can help with softening medication crashes when they wear off. So adding a protein shake with BCAAs to your morning routine might be a good idea. Or just any protein shake in general.

There can be side effects to taking BCAAs, but it is considered rare and this depends entirely on the person. Cross check existing medications, talk to your doc etc. if you are not 100% certain adding BCAAs to your diet is possible. Stay safe peeps.

[fitgirledit]

Hey fit girls!

If you're looking to take your nutrition to the next level to boost the effect of your workouts, you might consider using supplements.

I created a short list of the most popular fitness supplements that will help fuel and optimize your performance. You can also read about my personal experience with them.

So let's get started on finding out which supplements are right for you!

1. Protein Powders

One of the most popular supplements for athletes, protein powders provide your body with a steady source of muscle-building protein. They're perfect for those looking to increase their muscle mass or recover faster from intense workouts. Protein powders contain whey.

Protein powders are a fast and low-calorie option to ingest more protein. Remember that a sufficient protein intake is crucial for seeing changes in your body composition. The recommended daily protein intake varies wildly depending on the source, so I suggest tracking your intake and adjusting the amount of protein according to the body changes you observe.

I've been using protein powders from My Protein for several years now. There are tons of flavors to choose from. They also offer vegetarian and vegan protein powders. I mix protein powders with water to get a protein shake, but you can also use milk or plant milk.

2. BCAAs

Branched-chain amino acids are essential for muscle growth and energy. BCAAs provide your body with the essential building blocks it needs to repair and build muscle.

I personally saw no difference when I used BCAAs before my workouts, but a lot of people include them in their routine.

3. Pre-Workouts

Pre-workout supplements are designed to give you a boost of energy before your workout. They contain ingredients such as caffeine and other stimulants that help increase your mental focus and physical performance.

As much as I love to optimize my workouts, I am not a coffee drinker so the caffeine in pre-workouts made me jittery and nervous. But many people with a tolerance to caffeine swear by pre-workout supplements as they find they increase their energy and strength.

4. Creatine

Creatine is a popular supplement for athletes looking to improve strength and power. It's been scientifically proven to increase muscle growth, power output, and muscle recovery.

I highly recommend creatine, which is one of the best researched supplements on the market. I find that it improves my performance by about 10%. I currently take 3 grams of creatine per day.

5. Multivitamins

While all of these supplements are important for optimizing physical performance, multivitamins are sometimes essential for overall health and wellness. They help fill in the gaps of any nutrition deficiencies (eg. if you exclude a certain food group), giving you the energy and nutrients you need to stay healthy.

Before taking any multivitamins, I recommend getting a blood panel done to figure out if you actually have vitamin deficiencies. You might consider taking only a specific vitamin instead of a general multivitamin supplement.

Conclusion

Overall, supplements can be a great way to optimize your physical performance and get the most out of your workouts. However, it is important to do your research before starting any supplement regimen as there are potential risks associated with taking too much or not enough.

Additionally, monitoring your progress and tracking what you eat will help ensure that you're getting all the nutrients you need for optimal health. Ultimately, if used correctly, supplements can give you an edge in achieving your fitness goals- so don't forget them!

[vougewellness]

BCAA  Benefits

BCAAs (branched-chain amino acids) offer numerous benefits, including reduced muscle soreness, enhanced recovery, and decreased exercise fatigue. They support muscle growth by promoting protein synthesis and may help prevent muscle breakdown during intense workouts. Additionally, BCAAs can improve endurance and mental focus, making them a valuable addition to any fitness routine.

[nutritionsteadfast]

BCAA Supplements

BCAA, or Branched-Chain Amino Acids, are essential nutrients that help build muscle, reduce fatigue, and support recovery after exercise. They consist of three amino acids: leucine, isoleucine, and valine. Our bodies can't produce BCAAs, so we need to get them from food or supplements. They are especially useful for athletes or anyone trying to gain muscle or improve their workout performance. Taking BCAA supplements before or after workouts can boost energy, reduce muscle soreness, and promote quicker recovery, helping you train harder and longer.

[abhabio-technology]

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[shalav5]

I just listed: BCAA Supplement, Grape (325g, 11.46oz, 50 Servings) Black jar + lid/NET WT 11.46 OZ (325g) / Grape, for $47.31 via @amazon https://www.amazon.com/gp/product/B0DGDQ3Q8T/ref=cx_skuctr_share?smid=AOZTT4CAMP4VG

[musclemsn]

🌟 Warm Wishes for Ganesh Chaturthi from Muscle Max Sport Nutrition! 🌟

Dear Friends and Customers,

On this auspicious occasion of Ganesh Chaturthi, we extend our heartfelt wishes for joy and success in your life. May Lord Ganesh bless you with prosperity, happiness, and strength, and may all your hard work lead you to new heights of success.

Thank you for being with us, and we promise to always support you in your health and fitness journey.

🎉 Happy Ganesh Chaturthi! 🎉

Sincerely, Muscle Max Sport Nutrition Team

🌟 Muscle Max Sport Nutrition की ओर से गणेश चतुर्थी की शुभकामनाएँ! 🌟

प्रिय मित्रों और ग्राहकों,

गणेश चतुर्थी के इस पावन अवसर पर, हम आपके जीवन में खुशियों की भरपूर बरसात और सफलता की ढेर सारी शुभकामनाएँ भेजते हैं। भगवान गणेश आपके जीवन को सुख, समृद्धि और शक्ति से भर दें, और आपकी हर मेहनत को सफलता की ऊँचाइयों तक पहुँचाएँ।

हमारे साथ बने रहने के लिए धन्यवाद, और आपकी सेहत और फिटनेस यात्रा में हमेशा आपके साथ रहने का वादा करते हैं।

🎉 गणेश चतुर्थी की ढेर सारी शुभकामनाएँ! 🎉

सादर, Muscle Max Sport Nutrition टीम

#protein#ganeshchaturthi#ganpatibappa#musclemaxsportnutrition#fitnessmotivation#workout#india#gym#fitnessmotivation

[techdriveplay]

What Is the Best Diet for High-Intensity Sports?

High-intensity sports, like sprinting, weightlifting, and interval training, demand not just peak physical performance but also precise nutritional strategies to fuel the body adequately. Knowing what is the best diet for high-intensity sports can make a significant difference in performance, recovery, and overall athletic longevity. Athletes engaged in these sports need a well-rounded diet that…

[jangofitnesssupply]

Get Best Gym Supplements Canada

Jango Fitness Supply offers the best gym supplements Canada. Supplements are frequently taken by those of us who prefer strength workouts like weightlifting, as well as endurance and strength routines.

They're particularly beneficial for athletes or those training for fitness challenges such as marathons or major events, since they can assist us ensure our bodies are fit and ready while also releasing energy and increasing stamina. Shop our extensive supplement assortment, which includes protein powder, pre-workouts, vitamins, BCAAs, and more, with free shipping on qualified orders!

[vougewellne]

Safety Information:

Consult your physician in case you are taking any other medication before consuming this product.

Ingredients:

L-Leucine, L-Isoleucine, L-valine, L-Glutamine, Maltodextrin powder, L-Taurine, L-Citrulline,

[baba-1976]

**Amino Energy Power** – Fuel your day with a blend of BCAAs, amino acids, and green tea extract in a refreshing orange flavor. Each 270g tub packs a punch with 100 mg of natural caffeine for energy and focus, plus 5g of amino acids for muscle recovery. Get all this with zero sugar at a special price of ₹1,944 (MRP ₹2,429) – that's 20% off! Perfect for anytime you need a boost in taste, energy, and focus.

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