BCAA (z ang. branched-chain amino acids), czyli tzw.aminokwasy rozgałęzione, to grupa trzech aminokwasów egzogennych, do których zalicza się leucynę, walinę i izoleucynę. Występują obficie w produktach białkowych pochodzenia zwierzęcego (zwłaszcza w wołowinie i jajach) oraz w sporych ilościach w białku roślinnym. Ze względu na swoje specyficzne właściwości, stanowią jeden z najpopularniejszych suplementów stosowanych jako element wspomagania wysiłku i regeneracji powysiłkowej.

Aminokwasy rozgałęzione wykazują w określonych warunkach potencjał anaboliczny i zdolność do zahamowania katabolizmu powysiłkowego. Charakterystyczne dla BCAA jest również to, że podczas wysiłku fizycznego mogą być przekształcane w glukozę i użyte bezpośrednio jako paliwo dla naszych mięśni po wyczerpaniu zapasów glikogenu. Leucyna, walina i izoleucyna mają zatem szczególne znaczenie nie tylko w kontekście sportów siłowych i sylwetkowych, ale również dla przedstawicieli dyscyplin wytrzymałościowych.

W trakcie intensywnej, długotrwałej pracy mięśniowej, BCAA skutecznie zapobiegają zmęczeniu na poziomie ośrodkowego układu nerwowego poprzez blokowanie dopływu tryptofanu do komórek mózgowych. Innymi słowy, wysoki poziom aminokwasów BCAA we krwi oddala zmęczenie psychiczne i tym samym pozwalana na wydłużenie aktywności fizycznej.

 

Badania na temat BCAA:

A multi-nutrient supplement reduced markers of inflammation and improved physical performance in active individuals of middle to older age: a randomized, double-blind, placebo-controlled study
Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss
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