Do BCAAs help with weight loss?
There are hundreds of scientific papers on the benefits of Leucine, Isoleucine and Valine, so we will not quote them again, but will consider the use of BCA for weight loss. The most useful amino acid of the three when it comes to weight loss is Leucine. It is able to stimulate the production of Leptin, a complex hormone that is responsible for many metabolic processes, including body weight control, the rate of fat deposition and breakdown, etc. However, its secretion depends on the level of fat in the body, that is, the higher the percentage and the higher the body weight, the faster this hormone is produced. In fact, this is a natural mechanism that slightly prevents the gain of excess fat even if you do not follow a diet. It can be called a lifeline, without which the process of fat gain would be practically impossible to stop.
However, with weight loss, when the total amount of fat decreases, the secretion of Leptin also decreases. To put it simply, the body “understands” that the threat has passed and there is no need to restrain fat gain so strictly. That is why in the first stages, weight loss and drying occur quite rapidly, and after a while it slows down noticeably. Taking BCAA, namely Leucine, can stimulate the production of Leptin even with a low amount of subcutaneous fat, therefore this can be called a real deception of the body, which “thinks” that there is a lot of fat in the body and speeds up all processes for its utilization.
As practice shows, there is a clear connection between taking BCAA and losing weight – NO! It would really be too easy
How to take BCAA powder for weight loss
Recommendations are usually included on the packaging. Personally, I recommend mixing a heaping scoop with 200-240 ml of water or juice. It's best to use serum if you like it. Or low-fat milk. I mix everything in a blender. This is how fluffy foam appears. And you can drink BCAAs through a straw.
You can drink BCAAs before training on an empty stomach. If you train in the morning, it is better to drink after training, instead of regular food. This will increase endurance and prevent the body from getting calories from food. This will be an impetus for the processing of fat deposits.
If you mix BCAAs with gainers, electrolyte drinks , meal replacements or protein shakes, you will immediately get the full range of beneficial properties.
How to take BCAA for weight loss and is it logical to do so?
First, learn the general rules on how to take BCAA! This will help you use the supplement with maximum efficiency!
Let's first understand the logic... There is no particular point in talking about how to take BCAAs for weight loss, since this supplement is not aimed at burning fat, and its main task is to maintain muscle mass while cutting! So we will talk about how to apply it correctly in order to get a high-quality result.
The following periods can be distinguished (in order of priority, from highest to lowest);
- Before, during and after training;
- In the morning on an empty stomach;
- Between meals.
- For the night.
It is also worth noting that although consuming BCAA between meals during weight loss plays an important role, it can be replaced by taking protein. In turn, morning and training meals are mandatory both when losing weight and during weight gain.
When losing weight, it is important to monitor the dosage of Leucine. Before taking BCAA for weight loss, you need to make sure you choose the right supplement and amino acid ratio. The most popular proportion is 2:1:1. What is BCAA 2:1:1? This is the ratio of leucine, isoleucine and valine. In my opinion, BCAA worked better for me in a ratio of 8:1:1. It turns out that in this case everything is individual!
Why should you take amino acids?
Why are BCAs needed, is it worth drinking them additionally, or can you choose a diet in which these amino acids will already be present? Will BCAA help you lose weight, when and how should you take them? Is it harmful to drink them? How to take BCAA powder for weight loss? All these questions will be answered by the coach of the national basketball team, Gleb Antoshin, who knows almost everything about amino acids. In addition to the main groups of athletes, he also conducts training sessions in the gym with women and men who want to get in shape and lose weight.
The benefits you will get from taking BCAA are clear. See for yourself:
- they change the percentage of fat and muscle tissue towards the latter;
- stimulate the growth of muscle fibers;
- keep muscles elastic, preventing their destruction during physical activity;
- increase the effect of taking other types of sports nutrition.
Of course, you don't have to take them. But then no one guarantees that your training will give the expected effect. You will give 100% in the gym, make an effort to force yourself to go to the gym or go for a run. Lift heavy weights or stay away from exercise equipment. But no one can tell that changes have taken place. If you want to see changes, tighten up your body, get rid of a hanging tummy, “ears” on the hips, flabbiness, then you really need these amino acids.
Do BCAA's make you fat?
Finally, we need to address the myth that BCAA's can make you fat. As you know, the body gains excess fat only during a calorie surplus, which is achieved through excessive consumption of fats and carbohydrates, preferably fast ones. That is why there are several reasons that prove the absurdity of such a myth:
- The BCAA supplement does not contain fats or carbohydrates;
- Leucine, which is the basis of any complex, on the contrary, promotes weight loss;
- BCAA accelerate the breakdown of subcutaneous fat, reducing its amount in the body;
- Until now, there has not been a single case recorded in the world of anyone gaining excess fat from BCAA.
Find out everything about which sports nutrition to choose for weight loss for a girl!
Scientists' opinions on the use of amino acids
To build your own body, reduce body fat and high-quality replacement of adipose tissue with muscles, you need to consume amino acids. Scientists from different countries agree on this. They are conducting research in this area that clearly confirms this need.
- Here is the opinion of the scientist A. Mero, who believes that:
“By adding BCAA, which contains 76% leucine, to the daily diet, the study group of athletes increased their strength achievements. The level of adipose tissue and the percentage of body fat have noticeably decreased. In addition, you may notice a significant reduction in injuries, post-workout soreness, sprains or muscle pain. All this suggests that BCAAs have a positive effect on the body’s condition and are recommended for use.”
2. Here’s what another scientist, Yoshiaru Shimomura, says:
“Experiments show that during physical activity, muscle tissue quickly loses amino acids. Therefore, there is an increased need to replenish them as quickly as possible. By taking BCAAs before and after workouts, you reduce the rate of breakdown of muscle fibers and help accelerate muscle protein synthesis."
3. Here is another very interesting observation from Jim Stoppani, who has been researching this issue for many years:
A group of volunteer athletes who consumed BCAAs along with strength training for 8 weeks noted that during this time they all lost from 1.5 to 4 kg of fat tissue. At the same time, their muscle volume increased by 1.3-4.2 cm. Endurance also increased, now each athlete can train on average 30-40 minutes longer. At the same time, according to their coach, strength indicators in the bench press, squat, and general weight lifting became much better.
Weight Loss Supplements
You must understand that BCAA affect weight loss very indirectly. If you are looking for a more specialized fat burning product, then look no further than Fat Burner. These supplements help speed up your metabolism, control your appetite, and give you energy while on a low-carb diet.
The best fat burners
Rio Labs Rio Lean Extreme
Price: 2880.00 rub.
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RED Labs Oxy Red
Price: 1970.00 rub.
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Skyline Nutrition Miami Lean
Price: 2980.00 rub.
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Go to the Fat Burners and Diuretics category »
But the use of fat burners is particularly stressful for the body and requires not only knowledge in this area, but also taking sports supplements that will support your immunity, muscles and the body as a whole. These include:
- Protein;
- Amino acids;
- Vitamin complexes;
- Healthy fats.
To increase the effectiveness of taking supplements, we advise you to learn how to take sports nutrition correctly.
The best proteins
Killer Labz Predator-Pro (Anabolic Formula!)
Price: 3255.00 rub.
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Condemned Labz Commissary Whey Protein
Price: 3060.00 rub. 2870.00 rub.
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Inspired Nutra PROTEIN+ Collagen & Probiotics
Price: 3070.00 rub.
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Go to the Protein category »
The best amino acids
Controlled Labs Purple Wraath
Price: 3880.00 rub.
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Freedom Formulations Amino Supreme
Price: 3240.00 rub.
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Condemned Labz Confined
Price: 2990.00 rub.
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Go to the Amino Acids category »
The best vitamins
Infinite Labs Women's Multivitamin
Price: 1690.00 rub.
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Blackstone Labs Multi
Price: 2100.00 rub.
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NOW Vitamin D-3 5000 ME (120 capsules)
Price: 1150.00 rub.
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Go to the category Vitamin and mineral complexes »
How much to take BCAA
How many times a day to take : Before and after training.
Dosage : 4-12 grams, for beginner athletes the recommended dosage is 5 grams.
Additionally : Diluted in water, can be used together with protein shakes.
It is important to note that the recommended frequency of taking BCAA is no more than 4 times a day. Therefore, it will be important to periodically replace taking amino acids in the morning and during training with the use of sports nutrition and energy cocktails.
