BCAA ("branched chain amino acids" = branched chain amino acids)
What are BCAAs?
BCAAs are a popular dietary supplement for athletes and are among the essential amino acids that the body cannot produce itself. They consist of leucine, valine and isoleucine and are known as "branched-chain" amino acids due to their branched structure. These important building blocks are only found in foods containing protein and cannot be produced by the body itself. They are therefore particularly important for athletes to support their physical performance and regeneration. Alongside creatine and glutamine, BCAAs are among the most highly valued nutritional supplements on the market.
Valine is an essential alpha-amino acid that is found in small amounts in all important proteins. The name comes from the Latin word "validus" and means strong and powerful. This proteinogenic amino acid is found in many foods, including peas, chicken breast fillet, beef, chicken eggs, salmon, corn, wholemeal flour, rice, walnuts and cow's milk. Valine is therefore an important component of a balanced diet and contributes to the maintenance of physical health.
Leucine - an alpha-amino acid which, due to its essential nature, cannot be produced by the body itself. The frequency of leucine corresponds to that of valine and isoleucine. There are a total of 22 different amino acids, which can be divided into essential, non-essential and semi-essential.
Due to their special composition and structure, BCAAs can be absorbed directly into the muscle cells without having to take a diversion via the liver. This makes them particularly effective for athletes and fitness enthusiasts who are looking for quick results. BCAAs are therefore a popular dietary supplement and are available in various forms such as capsules, powder, tablets and liquid form.
EAA
Essential amino acids are essential for life
Essential amino acids (EAA for short) are vital, but the body cannot produce them itself, so they have to be obtained from food. They are very important for the organism. The essential amino acids include
Essential amino acids are indispensable for our body. They are of great importance for our health and vitality. Unfortunately, our body cannot produce them itself, which is why we have to obtain them from our food. The essential amino acids include isoleucine, lysine, leucine, methionine, phneylalanine, tryptophan, threonine and valine. Without these essential amino acids, our body cells would not be able to function properly, which would affect our well-being. It is therefore important that we eat a balanced diet that contains sufficient essential amino acids.
These vital amino acids are essential for the body as it cannot survive without them. They play an important role in protein metabolism, in the formation of body proteins and also serve as a source of energy. They are also involved in the production of defence and messenger substances. The amino acid tryptophan, which is combined with vitamin B6, helps to produce the happiness hormone serotonin. Phenylalanine is essential for the synthesis of insulin, melanin and thyroid hormones, while methionine plays an important role in detoxification processes. Lysine is an essential component of connective tissue, without which no tissue structures can develop. Each of these essential amino acids has an important function in the body.
Increased need for amino acids in athletes
The essential amino acids are mainly found in protein-rich foods such as meat, fish, dairy products and pulses. However, the requirement cannot always be covered by the diet. In athletes, for example, it is greatly increased. Here it is important to cover this requirement, as amino acids are needed to build and maintain muscle mass. They are the building material and stimulate muscle protein synthesis, which activates fat-free muscle growth. If the essential amino acids are not sufficiently available to the body, muscle building processes cannot take place. It is therefore advisable to supplement the diet with amino acid supplements, for example in the form of powder, capsules or liquid. It should also be noted that athletes attach great importance to a low-fat diet and therefore prefer food supplements or a combination of both, as meat and dairy products are often high in fat.
When should essential amino acids be taken?
Amino acid products are available in liquid form and as powders, tablets or capsules. Tablets and capsules can be dosed very easily, while liquid EAAs and powders are usually absorbed by the body much faster so that the amino acids can develop their full effect sooner. For example, a protein shake can be taken before and after a training session so that the body is supplied with sufficient amino acids. In principle, the best time for supplementation is after training, as the body is now under greater strain and able to absorb more amino acids. Taking it before training should prevent a deficiency and premature fatigue. Depending on body weight and training intensity, it is recommended to take 10 to 20 grams of amino acids per day. Many products also contain vitamins and minerals, which not only support the metabolism, but are also important for protein utilisation and can optimise training goals.
