Ramified amino acids
Ramified amino acids (known as BCAA), like proteins, come within the category of plastic supplements, or better those which facilitate muscular synthesis and anabolism.
Their employment in the sports field has different effects according to the time of intake. Valina, leucine and isoleucine (the 3 amino acids in BCAA supplements), if taken before physical activity, are in fact able to reduce the feeling of tiredness and fatigue. This is mainly due to the fact that both BCAAs and tryptophanes reach the brain via the same channels of access. Once in the brain, tryptophane is transformed into serotonine, neurotransmitters which supply the input for the tired state. The more tryptophane in the brain, the higher the production of serotonine and consequently the sense of tiredness.
The BCAAs, competing with the triptophane, block its entrance, slowing down the arrival of the sense of tiredness.
The ramified amino acids, furthermore, absorb the metabolic acidosis and counter the aggression of the structural proteins for energetic ends. In other words they limit the catabolism.
Taking them after training facilitates recovery and executes the plastic functions typical of amino acids.
The daily need for the 3 amino acids in question is 40mg/kg for leucine, 23mg/kg for isoleucine and 20mg/kg for valine. For athletes the need increases up to twice as much.
As the data on the need already suggest, the effectiveness of this supplementation must take account of the ratio between the 3 amino acids, which must be 2:1:1, or the leucine taken must be double the valine and isoleucine.
Products on the market almost all take account of this “golden rule”.
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