BCAA: What’s the best of 2021?
we are going to talk about one of the darling dietary supplements among those who are heavy on training and looking for more energy and post-workout muscle maintenance: BCAA.
There are several brands and even ways to take your BCAA, which is an essential amino acid, that is, our body is unable to produce. BCAA supplementation reduces muscle damage and inhibits a drop in strength.
But what does BCAA mean and which is right for you? Here we will talk about the best brands on the market, their advantages and disadvantages, price, where to buy and what you need to pay attention to before purchasing yours! Come with us!
First, the most important!
- There are several dietary supplements that help in mass gain and help in muscle recovery. Even with all the options, BCAA remains one of the best for these functions.
- BCAA can be found in different forms (capsules, tablets and powder) and different sizes. We will explain exactly the advantage of each one so that you can choose.
- It is important to always consult with an endocrinologist or nutritionist before starting to take BCAA. Eat only the amount recommended by your doctor!
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Now that you know the best BCAAs on the market, it’s time to learn more about the benefits – and disadvantages – of the product. We want you to become a true expert, comparing BCAA with other supplements and showing you other essential points for a successful purchase.
What are the advantages and disadvantages of BCAA?
BCAA, right after Whey Protein, is one of the most used dietary supplements by those who train very often. This is because it offers several benefits that allow a better use of the training.
The term BCAA means Branched Chain Amino Acids, which in Portuguese means Branched Chain Amino Acids. These amino acids are leucine, valine and isoleucine, which together make up about 1/3 of muscle proteins.
Because of this, they are essential for muscle growth and development, in addition to reducing muscle damage caused by intense training.
In other words, in addition to helping to gain muscle mass, BCAA also accelerates muscle recovery, stimulates protein synthesis and reduces fatigue. So it is a super supplement used by those who work out frequently.
According to nutritionist Rodolfo Peres, the intake of food supplements is a great option for training. He says that before, during and after training, the stimulation of protein synthesis is very interesting. But on the other hand, it is difficult to consume food for this purpose because of the difficulty in gastric emptying. And BCAAs are indicated for having higher levels of leucine.
“Eating 150 or 200 grams of chicken minutes before training will certainly not be comfortable. And immediately after training, when this is done intensively, post-exercise anorexia can occur, making it difficult to eat solid foods. use of dietary supplements is an excellent measure. ”
In addition, BCAA also assists in the loss of body fat because of leucine’s role in metabolism. It increases energy expenditure and encourages the use of fat as an energy source.
However, it is very important that this food supplement is used with great caution and only with medical advice. Otherwise, BCAA can have harmful consequences for the body.
When taken in excess, BCAA produces carbon skeletons that result in increased body fat and may increase your risk of having a kidney complication.
Another negative point of BCAA is the cost. Compared to other supplements, it is not the most expensive on the market. However, because it is consumed with a certain frequency, the packaging does not last as long, making it necessary to always buy more. This can end up generating a lot of expenses.
- Assists in muscle mass gain
- Quick absorption
- Improves muscle recovery
- Prevents loss of lean mass in the diet
- Reduces fatigue
- Assists in fat loss
- Has anabolic and anticatabolic function
- If consumed in excess, it can result in increased body fat and kidney problems
- High costs
Which is better: Glutamine, Whey Protein or BCAA?
Before purchasing your BCAA, it is highly recommended that you visit an endocrinologist in addition to a nutritionist. As we have seen, the wrong intake of BCAA can cause kidney problems and increase body fat.
Many people take BCAA on their own, as there is no need for any medical order to purchase a package. However, when consulting an endocrine and nutritionist, you will know exactly how and how much to take according to test results.
In addition, it is essential not to take a larger dose than indicated on the packaging. In the quest for rapid muscle growth, many end up taking more than what is indicated. However, this can be detrimental to your health and your training. If you are looking for faster results, choose more concentrated BCAAs with a higher level of leucine.
After consulting with a doctor and nutritionist, it is time to choose which type of food supplement is ideal for your needs, as there are several different types that assist in muscle recovery and mass gain.
Each food supplement offers different benefits. Whey Protein, BCAA and glutamine, for example, are all amino acids and provide similar beneficial effects. So, what’s the difference between them?
For this reason, BCAAs are the best option to obtain better performance in training, as rapid protein synthesis increases mood and energy and is also the most effective for those seeking speed of results, due to its fast anabolic effect.
On the other hand, the best option for post-workout recovery is glutamine, because of its high potential for tissue restoration. It is also the best to avoid catabolism (loss of lean mass), as it is absorbed by the body quickly.
Whey Protein, on the other hand, is the best for general health, as it has many more vitamins.
The price of BCAA will depend a lot on the quantity of capsules, concentration of amino acids and brand of the supplement. Some brands have super cheap products, costing from R $ 15 a pack with 60 capsules.
However, if you are looking for renowned and award-winning brands, you will have to pay a little more. The most well-known brands for sell this supplement for around R $ 100. There are also imported ones, which can cost R $ 300.
A quality BCAA of a good national brand can be found in the range of R $ 80 to R $ 120.
Where to buy?
It is possible to find BCAA packages in pharmacies or supermarkets, but the easiest place to find is a food supplement store. More and more common, these stores are spread across cities. It won’t be too difficult to find one!
There is also the option for you to purchase your BCAA online. This is the best way for those looking for a variety of sizes and brands. You can find it in the big supplement stores, like Madrugão and Netshoes. In addition to these, we also mention Amazon.
Purchase criteria: Factors to compare the best BCAA supplements
With the variety of BCAAs available in stores, it can be difficult to choose the ideal one for you. But we want to help you with this mission, providing all the information you need to make your purchase, these are some items that must be taken into account:
- Form of presentation
Below, we will analyze each point individually to explain why they are important when choosing your BCAA.
Form of presentation
When you arrive at the supplement store, you will notice that there are three main forms of presentation of BCAA: in capsules, in tablets and in powder.
With the exception of the concentration of each of them, choosing between the following options is a matter of taste. Some people prefer to ingest capsules, others like the powder because of the different flavors. Know the difference between them:
- BCAA in capsules : This is the most common and traditional type on the market. Its concentration usually varies between 300mg to 800mg of BCAA per capsule. Ideal for those who are starting to take and need to ingest small doses.
- BCAA in tablets : The concentration of tablets is usually much higher than that of capsules. One tablet can reach 2000 mg of BCAA.
- Powdered BCAA : This is a way of taking BCAA through a drink. You put the powder (which can have several different flavors) in the water and mix it. BCAA powder.
One of the things you should pay attention to when buying your BCAA is the amount of capsules, tablets or grams. So it is necessary to take a good look at the label before buying your supplement.
Some labels have high numbers to draw your attention to buy that product. However, you should always check your portion size before getting carried away by the label.
Sometimes, to reach the 6,000 promised on the label, you need to take 8 tablets, while another that promises 3,000 can be achieved with just 2 tablets.
That is, it is not enough to buy a strong BCAA. It is necessary to calculate the number of capsules or tablets that need to be ingested to reach the promised number. Also note the amount of Leucine, Isoleucine and Valine that the capsules have.
Analyzing the quantity, as we saw above, is important for one more criterion: the durability and, consequently, the best cost-benefit ratio of the supplement. Ask yourself how much you will need to eat throughout the month.
First, check how much BCAA you should be taking each day. Then, analyze how many capsules, tablets or grams of powder you will need over the course of a month.
After having this data, notice the quantities described on the packages and calculate how much you will spend monthly with the product. The values can vary greatly from one brand to another, and also from the type of intake chosen. All according to your body’s needs, indicated by your nutritionist.
If that savings is an important factor, it is worth spending more time calculating these costs.
Although some people prefer to stick more to the quantity and size of portions than to the brand, it is ideal to pay attention to both aspects. Many brands offer superior quality in their dietary supplements.
The most renowned brands usually prove the results of their products through tests and using the latest equipment. To find out which brands are better, always search for consumer opinions or check the awards received by the brand.
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