Diet

BCAA capsules

introduction

BCAA capsules contain the protein-rich amino acids valine, leucine and isoleucine in powder form. The abbreviation BCAA comes from the English and stands for branched chain amino acids (branched chain amino acids). These are essential amino acids, which means that the body cannot produce them itself, which is why they have to be taken in with food. The BCAA capsules are particularly popular in the sporting sector because they support training and improve performance. The capsules are offered by many different suppliers and are an alternative to the conventional protein shake.

Read more on the topic: Leucine

Are capsules better than powder?

Whether capsules are better than BCAA powder largely depends on individual preferences and circumstances.

A great advantage of the capsules, for example, is their ease of use, as they can be conveniently taken with you and practically taken on the go. Furthermore, the capsules avoid the inherent taste of the BCAA powder, as the capsule only dissolves in the stomach. Otherwise, the powder is often mixed with different flavors in order to cover up its own taste. The capsules are also a good alternative for people who do not like to drink milk or shakes in general.

The correct mixing ratio of the three amino acids is automatically given in the capsules. When buying, you should therefore pay attention to whether the dose corresponds to the wishes. The advantage of powder is that you can set the dosage individually. In addition to the practical use, the capsules have a few other advantages over the pure powder. In terms of price, there are now no significant differences between capsules and powder due to the high demand, so that ultimately the individual preference decides whether capsules are actually better than powder. The two supplements do not differ in terms of their effects, as they contain the same BCAA.

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BCAA
BCAA powder

Is it dangerous to take BCAA capsules?

Since the BCAA capsules and amino acids are essential for the body, taking the capsules is usually harmless. It is important to observe the dose information provided by the various manufacturers and at the same time to control how many of the amino acids are already ingested naturally through food. Since the capsules contain no other components apart from the base, they are usually also suitable for people with sensitive stomachs. Anyone who is lactose intolerant should consult a doctor before use.

Even if the capsules are accidentally overdosed, there is usually no danger, as the body simply excretes the excess amino acids in the urine. Except for your wallet, you don't harm anyone. Nevertheless, it is always advisable to discuss the exact intake plan with your doctor, especially with long-term use, and to check whether there are previous illnesses (e.g. kidney dysfunction) that could speak against taking the BCAA capsules.

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BCAA side effects
BCAA - effect and function

What's the dosage?

There are various manufacturer recommendations for the dosage of BCAA capsules. First of all, it is important to adhere to the information provided by the respective manufacturer. In any case, your own health and fitness status should be taken into account, as well as the intended goal of taking. When taking into account, body size and weight as well as the activity level must also be included. Normally the daily requirement of the amino acids contained in BCAA capsules is between 10-20g. People who are active in sport need an average of around 15g, whereas people who are not active in sport need only 12g.

It should be noted that part of this amount may already be supplied through food, which must then be taken into account when calculating the correct dose. Even if an overdose of the capsules is usually harmless, 50g of BCAA per day should not be exceeded. The time of day and the dosage for the individual intake times depend on the nutrition plan. At the beginning of each intake, it is advisable to commission a doctor or nutritionist to create an individual dosage plan so that the BCAA capsules can be optimally used by the body. In general, care should always be taken to ensure that the dosage ratio of the individual amino acids is 2: 1: 1.

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Dosage and intake of BCAA
Areas of application of BCAA

How should you take the capsules?

There is no general plan for taking BCAA capsules, as it always depends on which goals are aimed at, what training the athlete does and what fitness level he has in general. If the capsules are not taken in the field of sports but in a medical or dietary context, the intake is again different. It is therefore important to analyze this first and then to create an individual intake plan. Nevertheless, there is some general information that must be observed when taking the capsules.

Humans need around 10-20g of the amino acids contained in BCAA per day. A mixing ratio of 2 parts of leucine and one part each of isoleucine and valine is ideal. In addition to the amount taken, the time of intake is also important. Athletes are advised to take their appropriate dose either 30 minutes before the workout or, even better, after the workout, as the insulin release of the body then favors the absorption of the amino acids. On non-training days and also during diet phases, it is advisable to take the daily dose in the morning and evening. How long the capsules are taken also depends on the individual training goal. Some take the capsules for a few weeks as a cure, while others use the capsules as a permanent part of their training.

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Dosage and intake of BCAA
BCAA to build muscle

When should you take the capsules?

BCAA capsules are no longer only of interest in the sporting sector. The capsules are also attracting more and more attention in medicine, for fat loss during a diet or for general muscle building after illness. When the capsules should be taken depends on the general state of health.

For athletes, the BCAA capsules are important sources of energy and, if taken correctly, promote muscle building. BCAA capsules are particularly interesting in the sports sector when combined with the creatine supplement.
To support a diet, the capsules can ensure a positive influence on the metabolism. The capsules should then be taken regularly in the morning and in the evening to avoid unwanted weight gain due to more muscle mass.
Studies have shown that the BCAA capsules also have a benefit in certain diseases, for example they are used for inflammation, nerve injuries, liver diseases or in the treatment of diabetes.

Ultimately, the intake of the BCAA capsules should be clarified with a doctor and an exact intake pattern and intake goal should be set so that no undesirable side effects occur.

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