BCAAs: What are they really for? Usefulness, dosage and real effectiveness

BCAAs (branched-chain amino acids) are among the most popular supplements in the sports world, particularly among bodybuilding and endurance athletes. Rich in leucine, isoleucine, and valine, they are renowned for their role in muscle recovery, fatigue reduction, and lean mass preservation. But what does science say about their real effectiveness? Are they essential or simply useful in certain cases? Let's take stock with verified scientific data.

What are BCAAs?

BCAAs ( Branched Chain Amino Acids ) are a group of three essential amino acids:

• Leucine : stimulates muscle protein synthesis
• Isoleucine : participates in energy production
• Valine : reduces mental and physical fatigue

They represent nearly 35% of the amino acids in skeletal muscles.

What are their real effects on performance and recovery?

✅ Stimulation of protein synthesis

Leucine is one of the main triggers of the mTOR pathway, which stimulates muscle protein synthesis after exercise.

✅ Reduction of fatigue during exercise

BCAAs are thought to limit the entry of tryptophan into the brain, thereby reducing the production of serotonin, which reduces the feeling of fatigue.

✅ Reduced muscle soreness (DOMS)

Several studies show a reduction in post-workout muscle soreness in athletes who consumed BCAAs.

⚠️ Limits:

BCAAs are not a substitute for complete protein. Their effectiveness is reduced if total dietary protein intake is already sufficient.

What is the right dosage?

• 5-10g of BCAAs before or after training
• Recommended ratio: 2:1:1 (leucine:isoleucine:valine), validated by studies
• Taking before and after exercise can improve recovery

Who are they useful for?

BCAAs may be of particular interest for:

• Athletes in a drying period or in a calorie deficit
• People who do not consume enough complete protein
• Endurance athletes (running, cycling, HIIT)

BCAAs available on Pharmaplusfrance.store

• BCAA 2:1:1 powder or capsules
• Vegan products, no artificial sweeteners, laboratory tested
• Suitable for athletes concerned about their recovery without excess calories

💡 All products are certified and come from carefully selected brands.

Conclusion

BCAAs aren't magic, but they can play a useful role in certain situations: reducing fatigue, improving recovery, and preventing muscle catabolism. Their effectiveness is maximized when used intelligently, in addition to sufficient protein intake.

Scientific references

1. Shimomura Y et al. Int J Sport Nutr Exerc Metab. 2010
2. Norton LE, Layman DK. J Nutr. 2006
3. Blomstrand E. J Nutr. 2006
4. Jackman SR et al. J Strength Cond Res. 2010
5. Areta JL et al. J Physiol. 2013
6. ISSN Position Stand: Protein and Exercise. 2017

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