Amino acids are components of proteins, and they are the last molecules into which protein elements are transformed after digestion. After being absorbed, they cross the intestinal wall to be able to perform their functions in the body. Of all the amino acids present in nature, the branched chain amino acids are valine, leucine and isoleucine, and their name has to do with the spatial arrangement of their molecule, since these three amino acids do not have a linear shape. They are also known by their name BCAAs . This is probably how you find them in your gym or reference sports nutrition store.
The main function of these amino acids is the formation of proteins inside the body. If we take into account that cells contain protein components, it is easy to conclude that amino acids are vital for the formation and maintenance of organic tissues .
In addition, valine, isoleucine and leucine are essential amino acids, which means that they are necessary for the proper functioning of the body and, however, our body is not capable of synthesizing them through other compounds, so it must necessarily take them from outside, usually through food or supplements.
Uses and benefits of BCAAs for athletes
The uses of taking branched chain amino acids seeking to take advantage of their benefits in sports are related to their main function of protein synthesis. For this reason, BCAAs (Branched-Chain Amino Acids in their English name) are a food supplement used quite frequently in sports in which muscle mass is synthesized, such as bodybuilding, fitness or weightlifting.
Likewise, there are many athletes who value them for their ability to promote recovery after aerobic exercise , avoiding or reducing fatigue. However, this second use is not agreed upon, at least in short-duration exercises, and there is data both for and against its possible effect. So it is not only used in strength exercises, but also in sports that involve running or sustained activities.
There are also doubts about whether supplementation with BCAAs is really effective when the athlete maintains a diet adequate in energy and protein. In this way, the necessary amount of branched chain amino acids can be consumed in a traditional way.
The most widespread proven use of BCAAs is related to recovery after intense, long-duration exercise with great muscle wear: triathlon , cycling, running , etc. In these sporting activities that last for a few hours or even several days, it does seem that certain benefits occur. In these cases, the feeling of less fatigue, especially mental fatigue, less muscle damage and better and faster recovery are observed. However, there is no evidence that taking these supplements alone improves athletic performance.
