The triad of the right diet
Optimal training, the right diet and sufficient regeneration phases are the three cornerstones of successful muscle building. New muscles are built up when the rate of muscle protein synthesis is higher than the rate of muscle breakdown, i.e. the "destruction" of certain muscle layers. Hard resistance training stimulates muscle protein synthesis. When the exercises are performed, the muscle cells are subjected to trauma, they are injured.
The degree of injury caused makes it possible to activate satellite cells on the outside of the muscle fibers. The satellite cells then repair the damage during the regeneration phases by closing the tears: The volume of the muscle cells increases and the muscle fibers become thicker. This allows the muscle mass to increase. As a result of training, certain growth hormones are released that build up proteins from the available amino acids and accelerate muscle formation. It is therefore important to train hard in a balanced triad and to give the amino acids the opportunity to build up new muscle mass during the regeneration phase.
The entire amino acid spectrum should be effective for this. The amino acids relevant for the body are the so-called L-amino acids from the pool of twenty proteinogenic amino acids. The three branched-chain amino acids isoleucine, leucine and valine are of particular importance. These are three of the group of essential amino acids: the BCAAs.
How BCAAs work
BCAAs have a special property: unlike other amino acids, they are not processed in the liver during metabolism. Instead, most of them are utilized directly in the skeletal muscles. The direct availability is the great advantage of BCAAs.
BCAAs support protein synthesis for the targeted build-up and maintenance of muscles and also the reduction of body fat. During diet phases, they ensure that existing muscle mass is maintained, while body fat can be reduced in a targeted manner. In addition, studies show that BCAAs have a balancing effect on blood sugar levels, actively support healthy brain functions and positive mental moods. All of these benefits are responsible for the growing popularity of BCAAs. Supporting the formation and maintenance of new muscles is what makes them so valuable as supplements.
Use and dosage of BCAAs
A balanced, healthy and protein-rich diet is the be-all and end-all - the positive processes are effectively supported by the supplementation of BCAAs. For example, taking BCAAs at the start of the day immediately after getting up or shortly before the start of a training session can suppress feelings of hunger. This is because many people never like to train on a full stomach. This has the advantage that the body does not have to expend energy on digestive processes. All the energy is available for training. The intake of BCAAs is particularly useful during long training sessions, especially as demanding strength training is often followed by cardio units.
After the end of training, supplementation makes sense anyway. Because BCAAs generate optimized protein synthesis, i.e. reliably supply the muscle tissue with building blocks for growth, the body does not necessarily have to be confronted with an additional calorie intake. BCAAs also support good physical regeneration. A daily dose of around 5 grams of BCAA is recommended.
