If we talk about BCAAs as an ergogenic aid for running, it may sound like Greek to you, but if we tell you that it has to do with what you have to take to recover before and better after your long runs and more demanding workouts, surely we have already caught your attention. So here's the Runnea team to clear up those basic questions about BCAAs: What are they? What are they for? Are they really effective in helping us to recover better after training or competition?
Exclusive 38% discount code: RUNNEAMP
There is no doubt about it, when we are immersed in the preparation of a competition we often focus on gradually achieving those small goals that we have marked on the calendar the first weeks of preparation. Accumulate kilometers, run faster a shorter distance and a long etcetera of small goals that will help us to achieve our next sporting challenge.
Do BCAAs help to improve my training performance?
It is in this period, when we are approaching our personal challenge, when many of us look for some ergogenic aid in the form of sports supplement to help us with those series sessions, long runs, etc.
On certain occasions, or on almost all occasions, we are looking for something to help us improve our performance or some process of it. However, miracles do not exist and even if the world champion takes a type of gel, supplement or feeds only and exclusively on a type of tuber, taking this will not improve performance considerably.
In other words, to run you have to train and not look for a product that promises you unrealistic improvements.
The importance of "invisible training
However, within the training is also important the so-called "invisible training", what we do after the session. This will be of vital importance for our performance. It will not take us the same time to recover from a demanding session or competition if we go out for a drink all night or, on the contrary, hydrate ourselves and eat certain foods immediately after leaving the athletics track. Sorry for the beer lovers, but obviously the second option is the right one.
That is why if we want to maximize our performance on the asphalt, mountain or track is highly recommended to put ourselves in the hands of a nutritionist to help us with the day to day of our preparation.
On the other hand, and returning to invisible training, although ergogenic aids, supplements and miracle supplements do not exist, it is true that we can use certain products (with scientific evidence) to accelerate the recovery process. But be careful! Do not expect that by drinking some water or juice a product like this will accelerate your recovery by 200, and if this happens start to think that maybe what you are taking is not what you think.
BCAAs, essential amino acids to reduce fatigue
In order to accelerate recovery between training and training or after competition in endurance runners, BCAA (branched-chain amino acid) composed of three essential amino acids (leucine, isoleucine and valine) have been the subject of several scientific studies.
One of the reasons for the use of this ergogenic aid in endurance sports is related to an attempt to limit central fatigue (Williams, 2005). This type of fatigue, will lead to a decrease in performance due to a very demanding training regimen or low energy availability during competition (Meeusen and Decroix, 2018; Bequet et al., 2002).
What do scientific studies say about potential effects of BCAAs?
In addition to the possible aid in the recovery of muscle fibers after training by BCAAs, there is also a line of work on this ergogenic aid and its possible role in decreasing the perception of fatigue during endurance competition. Note that I always speak of possible effects, as there are a large number of scientific studies on the potential effects of BCAAs but with mixed results.
However, according to the latest position stand (it is the publication of a consensus reached by numerous experts in the field) of the International Society of Sports Nutrition (2017), BCAAs can play a determining role in the recovery of the athlete due to their rapid availability in the blood after their intake.
Put another way, and so that it is understood, sometimes the degradation and absorption in the intestine of certain foods will cause their availability in the bloodstream to occur later and therefore we will take longer for our fibers to receive them (lengthening recovery). This will not happen with BCAAs, so they can be of great help in recovery.
The intake of the recommended amount of these BCAAs along with carbohydrates after the training session can mark the beginning of a faster recovery.
Buy BCAAs at MyProtein with exclusive Runnea code
When choosing the most suitable product, it should be noted that in the market you can find multiple brands of sports supplementation, and with different nutritional ergogenic aids that will help you to a faster and more effective recovery after physical activity.
From Runnea we recommend BCAAs from MyProtein, since its long history in the world of sports supplementation generates confidence to try their products, and start noticing their positive effects for a better and more recovery.
The solution presented by MyProtein 's 2:1:1 BCAAs comes in 1 kilo, 500 grams or 250 grams powder packets, containing these three essential amino acids (leucine, isoleucine and valine), present in proteins to facilitate muscle regeneration. In addition, there are more than 15 different flavors.
This product accredited by Cologne List® can be taken in a very simple and convenient way by preparing a recovery shake, for example. You can take them 2 to 4 times a day in 5 scoops.
Exclusive 38% discount code: RUNNEAMP
Bibliographic references
- Williams M. Dietary supplements and sports performance: amino acids. J Int Soc Sports Nutr. 20052:63-7.
- Meeusen R, Decroix L. Nutritional supplements and the brain. Int J Sport Nutr Exerc Metab. 2018;282)200.
- Bequet F, Gomez-Merino D, Berthelot M, Guezennec CY. Evidence that brain glucose availability influences exercise-enhanced extracellular 5 level in hippocampus: a microdialysis study in exercising rats. Acta Physiol Scand. 2002;176(1):65-9.
- Jäger et al. Journal of the International Society of Sports Nutrition (2017) 14:20 DOI 10.1186/s12970-017-0177-8.
Read more news about: Nutrition
