Essential amino acids provided by food, the consumption of BCAAs is fundamental for the body, especially for the muscles. But beware of over-the-counter dietary supplements that some athletes may take.
What is the role of BCAAs?
The acronym BCCA stands for Branched Chain Amino Acid. These are three amino acids: leucine, isoleucine and valine. These BCAAs belong, in adults, to a group of eight amino acids essential to the human body. It is therefore imperative to find it in the diet to ensure satisfactory protein renewal. “If one or more amino acids among these eight essentials are missing, the metabolic balance will be unbalanced.“, assures Lucas Jaron, dietician-nutritionist specializing in sports. According to the sports disciplines, many athletes consume extra through food supplements.
What are the health benefits of BCAAs?
BCAAs, like other amino acids, feed the body and the muscle by preserving it and limiting the processes of catabolism (stage of protein degradation/muscle fibers). Thus, they contribute to theimproved recovery in reducing aches and muscle fatigue. However, it is advisable to remain measured on the effects of an additional oral intake of BCAA for an increase in muscle strength. Through a quality diet, these three BCAAs are provided: proteins from sources of animal origin, for example, are very well assimilated and contain all the essential amino acids.
When and who can take BCAAs?
Everyone must consume it through food to maintain their health. More specificly, “the sporty one who needs continually renew your muscle capital for recovery and injury prevention purposes“. According to Lucas Jaron, an average adult must consume between 0.8kg and 1g of amino acids per kilo of body weight per day. This will then vary in the athlete and the sport practiced: the intake then varies between 1.2g and 2g/kg/day and sometimes up to 2.5g/kg/day in weightlifters for example. Even for athletes, the sports dietitian makes sure to offer a quality diet rich in BCAAs before systematically resorting to powdered food supplements because “the ultra-processing of food is harmful to our health in the medium to long term“.
In the long term, excessive intake can damage the kidneys.
BCAAs stimulate intracellular signaling pathways involved in the protein synthesis process.
What are the dangers of BCAAs?
“Excess amino acids will not be retained for protein resynthesis. They will therefore be subsequently eliminated by the renal system. Excessive intake can therefore, in the long term, be harmful to the body and impairs the functionality of the kidneys“, explains Lucas Jaron. Attention also to dozens of powdered products sold on the internet. Better consult a specialist before to obtain this type of supplements in order to know if taking supplements is really necessary according to your profile.
What are the contraindications of BCAAs?
Taking additional BCCAs and consuming protein in excessive quantity is not recommended without medical advice; to anyone already affected by renal pathology or in the case of other chronic pathologies.
Thanks to Lucas Jaron, dietician-nutritionist specialist in sports, consultation on Saint Malo and Tours.