BCAA are one of the most popular supplements chosen by athletes all over the world, including women. They are valued mainly for their high effectiveness during muscle mass building and regeneration. Do BCAA have any significance for women and should they also use them?
What are BCAA amino acids?
BCAA are branched-chain amino acids which the human body doesn’t produce itself. Because of their beneficial effect on the body, it is necessary to take them externally. This is especially important for active people who work out in sports on a daily basis. BCAAs can be obtained from many ingredients, for example meat, legumes and dairy products. However, with an increased frequency of training units, proper supplementation should be used. There are three main components in the composition of BCAAs: valine, leucine and isoleucine, and each of them has a different effect.
Leucine is responsible for initiating anabolic processes. When your body has enough proteins and carbohydrates, it sends a signal that building blocks for muscle cells are available. Isoleucine protects proteins from their breakdown caused by stress and exercise. It also speeds up regeneration, increases strength and regulates blood glucose levels. Valine also takes part in the process of muscle building and protects them from breakdown, but it also increases their endurance. It is also extremely important in the functioning of the immune and nervous systems.
How do BCAA amino acids affect the female body?
Taking BCAA acids by women is recommended in the same way as for men. They inhibit catabolism and support the process of fat tissue reduction. Thus, women who want to lose some weight can do so without worrying that their efforts from training will go for nothing. BCAA amino acids protect their bodies from cortisol, reduce blood sugar levels and support and accelerate recovery after training. These compounds are also recommended during the period of building muscle mass, as their effects are also very visible. BCAA help women get rid of the feeling of fatigue during a training unit and reduce popular soreness.
Should women use BCAAs?
Given the beneficial effects of branched-chain amino acids BCAAs on the female body, they should take them in adequate doses. This is also supported by the fact that the use of these supplements is safe and does not generally cause any side effects, as long as you do not exceed the recommended dosage. The action of BCAA amino acids, right after creatine, is supported by the largest number of scientific studies. In addition, humans deal with them on a daily basis as they can also be found in basic food.
It is worth mentioning that they are not artificial substances produced by combining chemicals and other compounds, so they do not cause excessive muscle mass gain or retain water in the body. BCAA amino acids support the effects of training, and thanks to faster regeneration, they also allow you to exercise harder and more. This translates into a reduction of body fat, which is very important for women.
What is the recommended dose of BCAA for women?
There is no set rule for the use of BCAA amino acids. The best solution is to stick to the standards set by the manufacturer of the supplement, which are placed on the package. BCAAs are taken both before and after training. It is very often possible to drink the nutrient during the workout, especially if the body is under increased strain. The general recommended dosage is between 5 and 15 grams per day, with this depending on the body weight of the person training.
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