{"id":109063,"date":"2024-12-17T14:17:58","date_gmt":"2024-12-17T13:17:58","guid":{"rendered":"https:\/\/www.alpenpower.com\/bcaa\/"},"modified":"2024-12-17T14:18:16","modified_gmt":"2024-12-17T13:18:16","slug":"bcaa","status":"publish","type":"post","link":"https:\/\/woo.alpenpower.com\/en\/bcaa\/","title":{"rendered":"BCAA"},"content":{"rendered":"<section  class='av_textblock_section av-l2ikrkw0-d6127a8e43c13359a5f0f73e3c49c3be '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\"><strong>An article by Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<\/div><\/section>\n<div  class='hr av-1r6c6au-412194764255a74fdf4d26009793e56a hr-default  avia-builder-el-1  el_after_av_textblock  el_before_av_heading '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l27a7o45-d445bcbdcf3197cacba1ee4a2be299b5\">\n#top .av-special-heading.av-l27a7o45-d445bcbdcf3197cacba1ee4a2be299b5{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l27a7o45-d445bcbdcf3197cacba1ee4a2be299b5 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l27a7o45-d445bcbdcf3197cacba1ee4a2be299b5 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l27a7o45-d445bcbdcf3197cacba1ee4a2be299b5 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-2  el_after_av_hr  el_before_av_textblock '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >BCAA for stronger muscles: What do they really do?<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<section  class='av_textblock_section av-l2773ipp-85d7a1c2d89226a93759c9b3387c42c4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center;\">Anyone who does weight training, wants to build muscle or is generally interested in sports nutrition will have come across the abbreviation \u2018BCAA\u2019 several times. Hidden behind these letters are special amino acids. These are said to have positive effects on muscle growth and performance. BCAAs, from the English \u2018Branched Chain Amino Acids\u2019, are offered as supplements in capsule or powder form on the fitness market and make the cash registers ring. But what is behind them? Is it money-making or the recipe for success for rapid muscle building?<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-x28oqb-1d5d23ae6db0e9ca341704fa965ae750\">\n#top .hr.hr-invisible.av-x28oqb-1d5d23ae6db0e9ca341704fa965ae750{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-x28oqb-1d5d23ae6db0e9ca341704fa965ae750 hr-invisible  avia-builder-el-4  el_after_av_textblock  el_before_av_image '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l5td6pcd-adeb3958dc3dda79c6924864632c527b\">\n.avia-image-container.av-l5td6pcd-adeb3958dc3dda79c6924864632c527b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l5td6pcd-adeb3958dc3dda79c6924864632c527b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l5td6pcd-adeb3958dc3dda79c6924864632c527b av-styling- avia-align-center  avia-builder-el-5  el_after_av_hr  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-48426 avia-img-lazy-loading-not-48426 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/07\/pexels-vie-studio-7421300-1-1.jpg\" alt='' title=''  height=\"272\" width=\"700\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/07\/pexels-vie-studio-7421300-1-1.jpg 700w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/07\/pexels-vie-studio-7421300-1-1-300x117.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/07\/pexels-vie-studio-7421300-1-1-600x233.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd\">\n#top .hr.hr-invisible.av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd hr-invisible  avia-builder-el-6  el_after_av_image  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a57r0-54019ef090b73f1344b187ca4f6851f4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify; font-size: 12pt;\">As already described in the previous blog post on the topic of \u2018Protein requirements in sport\u2019, the body&#8217;s own proteins are made up of 20 different amino acids. 8 of these are essential and must be supplied through food. 3 of these essential amino acids are summarised as branched-chain amino acids &#8211; BCAAs for short &#8211; due to their chemical structure:<\/p>\n<table>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">Leucin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Isoleucin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Valin<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Function, occurrence and requirement.<\/strong><\/p>\n<p>BCAAs are particularly important for the brain, for the body&#8217;s energy supply and for muscle function. Postulated effects are<\/p>\n<ul>\n<li>Improved muscle building<\/li>\n<li>Prevention of a negative protein balance (muscle breakdown)<\/li>\n<li>Improved energy supply<\/li>\n<li>Building block for glucose production (gluconeogenesis)<\/li>\n<li>Interest has been aroused in the sports sector primarily due to the positive effects on muscle maintenance and development. 35 per cent of muscle protein consists of these amino acids. As a result, many BCAA supplements are sold today that advertise with enticing promises. BCAAs are now among the best-selling sports supplements on the fitness market.<\/li>\n<\/ul>\n<p>However, BCAAs occur naturally in many different foods, so that sufficient amounts can be taken in with a balanced, protein-adapted diet:<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Foods containing BCAAs<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">dairy products<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">meat and fish<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">nuts<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">pulses<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>For example, 100 g of chicken breast provides approx. 4 g of BCAAs. Special BCAA supplements contain 250 to 600 mg per capsule, high-quality whey protein-based sports shakes provide 4 g of BCAAs per 20 g of protein. In order to take in the same amount of BCAAs, 7-16 capsules would have to be swallowed.<\/p>\n<p>No precise figures can be given for the requirement of BCAAs as the scientific evidence is insufficient. Recommendations range from an estimated amount of 10 to 40 g per day to specific milligrammes per kilogramme of body weight.<\/p>\n<p><strong>BCAAs for muscle building.<\/strong><\/p>\n<p>Strength athletes in particular turn to BCAA supplements to stimulate muscle growth. In fact, BCAAs can activate anabolic metabolic processes and thus support muscle protein synthesis. Compared to other amino acids, BCAAs have the considerable advantage that, once ingested, they are channelled directly into the muscle cells and bypass the liver as the central metabolic organ.<\/p>\n<p>This sounds tempting in theory, but in practice the results are different. Studies have shown a correlation between the intake of BCAAs and increased muscle protein synthesis, but the effect was significantly higher after the intake of a complete protein (especially whey protein). In other words: BCAAs alone are good, but intact proteins containing all essential amino acids are even better.<\/p>\n<p>However, if you do not want to do without BCAAs, you should divide your intake into 4-6 portions of 3 g BCAAs each. Dosages over 10 g BCAAs per portion may cause nausea, flatulence or diarrhoea. Kidney and liver values should be checked regularly for long-term use.<\/p>\n<p><strong>BCAAs against muscle fatigue.<\/strong><\/p>\n<p>BCAAs are also often sold with the promise of \u2018preventing muscle soreness and muscle damage\u2019. To date, there is no scientific evidence for this claim. It is therefore often just a sales ploy.<\/p>\n<p>Other postulated effects, such as supporting fat loss, reducing muscle loss or reducing fatigue by taking BCAAs, have also not been scientifically proven. High-quality proteins such as whey protein in dairy products or the targeted combination of several vegetable protein sources have a clear advantage for muscles and athletic performance due to the broader spectrum of amino acids.<\/p>\n<p><strong>Conclusion.<\/strong><\/p>\n<p>The intake of BCAA supplements is therefore superfluous in a balanced, needs-orientated sports diet. Instead, the focus should be on sufficient protein intake, good protein quality and the right protein timing.<\/p>\n<\/div><\/section>\n<div  class='hr av-2ttfvq-cef968baa5a6caee1923d57852f46283 hr-default  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a5ojj-1eb4129001f7c6c5d5424c6402d544fe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='av-mini-hide avia_textblock'  itemprop=\"text\" ><p><strong>Author: Birgit Kogler BSc, dietician: <\/strong><a href=\"https:\/\/www.ernaehrungsberatung-kogler.at\/\">https:\/\/www.ernaehrungsberatung-kogler.at\/<\/a><\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Bundesinstitut f\u00fcr Riskobewertung. (2019). Nahrungserg\u00e4nzungsmittel \u2013 Isolierte verzweigtkettige Aminos\u00e4uren k\u00f6nnen bei hoher Aufnahme die Gesundheit beeintr\u00e4chtigen. Stellungnahme Nr. 052\/2019 des BfR vom 20. Dezember 2019. Online im WWW unter: <\/span><a href=\"https:\/\/www.bfr.bund.de\/cm\/343\/nahrungsergaenzungsmittel-isolierte-verzweigtkettige-aminosaeuren-koennen-bei-hoher-aufnahme-die-gesundheit-beeintraechtigen.pdf\"><span style=\"font-weight: 400;\">https:\/\/www.bfr.bund.de\/cm\/343\/nahrungsergaenzungsmittel-isolierte-verzweigtkettige-aminosaeuren-koennen-bei-hoher-aufnahme-die-gesundheit-beeintraechtigen.pdf<\/span><\/a><span style=\"font-weight: 400;\"> Letzter Zugriff am: 20.6.2022<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Egger C. (k.J.) BCAAs im Sport und was sie wirklich bringen. \u00d6sterreichische Gesellschaft f\u00fcr Sportern\u00e4hrung.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Four\u00e9 A, Bendahan D. (2017). Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017;9(10):1047.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Graumann L, Walter UN, Krapf F (2019) Regeneration. Jeden Tag erholt, ausgeschlafen und erfolgreich. Riva Verlag, ein Imprint der M\u00fcnchner Verlagsgruppe GmbH, M\u00fcnchen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lamprecht M, Holasek S, Konrad M et al. (2017). Lehrbuch der Sportern\u00e4hrung. Das wissenschaftlich fundierte Kompedium zur Ern\u00e4hrung im Sport. 1. Auflage. CLAX Fachverlag GmbH, Graz. <\/span><\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9278,"featured_media":48410,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[382],"tags":[],"class_list":["post-109063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BCAA | AlpenPower<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BCAA | AlpenPower\" \/>\n<meta property=\"og:url\" content=\"https:\/\/woo.alpenpower.com\/en\/bcaa\/\" \/>\n<meta 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