Whether you’re training at home, lifting weights in the gym or running in your free time. If you exercise regularly and your body exposes itself again and again to strenuous loads, you know the feeling of sore muscles after training.
While many women now practice daily and also know how important their muscles are to their own body and their health, they often lack the specific nutrients and essential amino acids that take their training to the next level.
So how can you provide your body with the nutrients or amino acids it needs after a long and hard workout? The answer is in branched-chain amino acids (abbreviated BCAA: English: Branched-Chain Amino Acids).
BCAA powder from ESN – different varieties
ESN has been on the market for supplement manufacturers for about 10 years and has become firmly established. Elite Sports Nutrients (ESN) attaches great importance to quality products. Thus, the individual raw materials for the supplements are carefully selected and processed according to the highest standards in Germany to dietary supplements. In BCAA Nitro Powder, ESN uses L-leucine, L-isoleucine, and L-valine. The ratio is 2:1:1.
A recommended serving equals 13 grams of BCAA powder. Overall, the 10 grams of amino acids are a tasty yummy tea flavor. A finished drink contains only 46 kilocalories. The powder is particularly soluble, so you do not have to shake your shaker for a long time to enjoy a lump-free drink. The manufacturer recommends taking the drink before, during or after training. But you can also enjoy it on training-free days.
The Benefits of ESN Nitro-BCAA Powder:
- Suitable for vegans
- Many different flavors
- Dosing spoon included
- Made in Germany
- Listed on the Cologne list
BCAA and Vitamin B6 combined – Olimp BCAA Mega Caps
The manufacturer Olimp has been producing dietary supplements for over 20 years. The company is committed to always delivering the highest quality. This is achieved by Olimp with selected raw materials and new processing technologies to supplements.
Olimp combines in the BCAA Mega Caps amino acids with the vitamin B6. This should bring the necessary proteins for muscle protection and also reduce feelings of tiredness and exhaustion. Olimp recommends taking three capsules three times a day; preferably before or after training or even before bedtime. You should eat the capsules between meals, not a meal. A single capsule already contains 1.1 grams of BCAA. So, according to the recommendations of Olimp, you take a total of 9.9 grams of BCAA per day. The ratio is 2: 1: 1.
If you take 9 Mega Caps daily, one can last for more than a month.
GloryFeel – BCAA capsules with an additional e-book
GloryFeel manufactures dietary supplements to strict quality standards. These are always checked by independent inspection bodies. This ensures that you are buying a safe product with the GloryFeel BCAA capsules. The ingredients are free of genetic engineering, artificial fertilizers, pesticides, and fungicides.
In addition to the BCAAs, vitamin B6 is included. A daily dose of three times three capsules contains 4.95 grams of L-leucine and 2.48 grams each of L-valine and L-isoleucine. Accordingly, the ratio of BCAAs is 2: 1: 1. The manufacturer recommends taking it outside of meals before or after exercise. A protective box contains 330 capsules. For example, if the recommended dose is maintained, a can will last for over a month.
The special feature of GloryFeel’s BCAA capsules is that you can download a free BCAA e-book. So you get a lot of information about the substances contained in the capsules.
EXVital BCAA caps for long-term use
EXVital makes all its supplements in Germany. This means that they are processed according to high German quality and safety standards. The EXVital BCAA caps are also enriched with vitamin B6. This should provide for normal energy, protein, and glycogen metabolism. Also, Vitamin B6 can reduce fatigue and provide a normal immune ability of your body. Thus, the manufacturer wants to provide an all-round supply, when it comes to the topics of muscle building and regeneration.
The recommended daily dose is three BCAA capsules three times a day. These are daily:
- 2.1 milligrams of vitamin B6
- 4.95 grams of L-leucine
- 2.48 grams of L-valine
- 2.48 grams of L-isoleucine
The BCAA ratio is therefore 2: 1: 1, which is the most effective ratio.
There are 300 capsules in one can, which will give you about one month of daily intake.
Vegan BCAA powder from ProFuel
ProFuel launched its first BCAA powder in 2014. The special feature: It was completely vegan and free of animal ingredients, which was not widespread at the time. ProFuel is therefore considered one of the pioneers when it comes to vegan supplements. The manufacturer pays attention to high-quality ingredients and processing to the highest quality standards. For this reason, ProFuel produces them exclusively in Germany.
ProFuel’s BCAA powder comes in a variety of flavors: blood orange, grapefruit, watermelon, cherry, lime and many more. But not only in terms of taste convince the vegan BCAAs. The solubility of the powder is excellent. So you do not have to shake your shaker long before the powder has completely dissolved.
ProFuel recommends daily a shake of 13 grams of BCAA powder with 500 milliliters of water. It contains 10 milligrams of BCAA in the ratio 2: 1: 1. Because of its light composition, you can easily drink the drink while exercising without reducing your workout success.
The advantages of ProFuel BCAA powder:
- Without animal ingredients
- Years of experience
- No unnecessary dyes and fillers
- Made in Germany
- Good solubility
BCAA powder according to the latest scientific findings: GYM-NUTRITION® Ice Tea Peach
At GYM-Nutrition the name is program. The company manufactures dietary supplements around the topic of fitness and sets great store by quality. GYM-Nutrition has all products and raw materials supplied and processed exclusively by certified manufacturers. Regular checks ensure that the quality requirements are met. Also, all supplements are free of animal ingredients.
One can of GYM-Nutrition contains 300 grams of fast-dissolving BCAA powder. The recommended daily ration is 13 grams dissolved in 500 milliliters of water. It contains 10 milligrams of BCAA. The ratio of the individual amino acids is 2: 1: 1. Per serving also contain 1.4 milligrams of vitamin B6.
For a particularly refreshing amino acid drink, mix the BCAA powder with cold water.
BCAA powder with Fruit Punch flavor – Olimp BCAA Xplode
In addition to the three essential amino acids L-isoleucine, L-leucine and L-valine, the supplement manufacturer Olimp provides you with vitamin B6 and the nonessential amino acid L-glutamine with the BCAA Xplode powder. With the shake, you can improve the regeneration of your muscles and the buildup of muscle. Vitamin B6 can also help boost your immune system.
The Olimp BCAA powder is rapidly soluble. Lumpy shakes are a thing of the past. A fruity taste sensation is provided by the Fruit Punch flavor. Olimp recommends a daily dose of one to two drinks, each containing 10 grams of powder. It contains 6 grams or 12 grams of amino acids. With the supplied dosing spoon you can measure the powder easily and quickly and mix it to a drink.
Due to the ingredient carmine, Olimp’s BCAA-Xplode powder is not suitable for vegans.
Vegan BCAA Capsules – ESN BCAA Giga Caps
Many BCAA capsules are made of gelatin. For the ESN BCAA Giga Caps, the shell is made of hydroxypropylmethylcellulose. This substance is of plant origin, which is why vegans like to use these capsules. All raw materials are supplied by selected manufacturers and further processed in Germany under strict quality standards.
ESN recommends taking six capsules before and after each workout. Take 6 milligrams of L-leucine per day and 3 milligrams each of L-isoleucine and L-valine in a 2: 1: 1 ratio.
One can of ESN BCAA Giga Caps contains 300 capsules. It lasts for about 25 days.
BCAA in tablet form – Scitec Nutrition
You do not want to take capsules or drink BCAA shakes? You do not have to do without BCAA supplements with BCAA tablets from Scitec Nutrition. Scitec Nutrition is committed to making its products better and more effective. All dietary supplements were tested in the laboratory and awarded various certificates. This ensures that you get a safe and tested product with these BCAA tablets.
Scitec Nutrition recommends a daily dose of five tablets, either before or after exercise. The intake is also possible at any other time of day or bedtime. Five tablets contain BCAAs in the ratio 2: 1: 1. If the tablets are too big for you, you can divide them in the middle.
The nutritional values of Scitec Nutrition’s BCAA tablets per serving:
- 6 kilocalories
- 2240 milligrams L-leucine
- 1120 milligrams of L-isoleucine
- 1120 milligrams of L-valine
Xellerate Nutrition: BCAA tablets in the stock pack
The manufacturer Xellerate Nutrition produces all its products in the UK. This ensures that your dietary supplements are manufactured to the highest quality and hygiene standards. Besides, the production is more local than with manufacturers who produce in Asia or the US.
One BCAA tablet contains 1 gram of BCAA in the ratio 2: 1: 1. In addition, 1 gram of vitamin B6 is included. The recommended daily dose is three pills, so you will be taking 1,500 milligrams of L-leucine daily, 750 milligrams of L-isoleucine, 750 milligrams of L-valine, and 3 milligrams of vitamin B6.
This preparation by Xellerate Nutrition is suitable for vegans and vegetarians because it contains no animal ingredients.
You do not want to buy a new amino acid supplement every month? One can of BCAA tablets from Xellerate Nutrition contains 425 tablets, enough for more than 140 days.
Pure herbal BCAA capsules from foodspring
The manufacturer foodspring stands for natural and innovative dietary supplements. He emphasizes sustainable production and the highest quality. When preparing the supplements, he also pays attention to nutrient-sparing processing. With the BCAA capsules from foodspring you get pure herbal BCAAs in the ratio 2: 1: 1 according to the high German standards.
Foodspring recommends a daily dose of four capsules a day. On training days, best before training, but also at any other time of the day. With one serving you get the following amount of branched-chain amino acids:
- 1.2 grams of L-leucine
- 600 milligrams of L-isoleucine
- 600 milligrams of L-valine
Also, per serving 0.86 milligrams of vitamin B6 and 3.6 milligrams of pantothenic acid, also known as vitamin B5, are included. These two additions can help you get more endurance in training.
BCAA powder with extra L-leucine from FSA Nutrition®
FSA Nutrition is a family business. They make dietary supplements for athletes. They pay meticulous attention to the fact that every single product offers the maximum in quality, content, dosage, and taste. That’s why they use the amino acid ratio 8: 1: 1 for their BCAA powder and do not use unnecessary fillers such as maltodextrin. All supplements are made in Germany.
The BCAA powder from the professional sports brand FSA Nutrition tastes of blackcurrant and is very fast soluble. It is suitable because of the lack of animal ingredients for the vegan diet. For a recommended serving, you only need 7 grams of powder and 300 milliliters of water. You can vary the amount of water according to your taste. With the supplied dosing spoon, the portioning of the BCAA powder is quick and easy.
A portion contains:
- 27 kilocalories
- 4 grams of L-leucine
- 500 milligrams of L-isoleucine
- 500 milligrams of L-valine
- 0.6 grams of carbs
BCAA Corn Tablets – Nutri-Plus Sports
Nutri-Plus was founded in 2013 by a nutritionist. The special thing about this brand is that not only is it vegan on the label but that every scientist who co-develops these supplements nourishes himself vegan. Nutri-Plus also pays great attention to the highest quality. As far as possible they do without unnecessary additives and only use natural raw materials. For example, BCAA tablets are made from genetically modified maize.
The amino acids in the Nutri-Plus BCAA tablets are contained in the ratio 2: 1: 1 and thus have a high bioavailability. They can, therefore, be absorbed and processed particularly well by the body. The manufacturer recommends a daily dose of six tablets. These can be split before and after training or at once in the morning, for example. They consume 3 grams of L-leucine, 1.5 grams of L-isoleucine and 1.5 grams of L-valine per serving.
The BCAA tablets from Nutri-Plus are free of:
- animal ingredients
- genetic Engineering
- magnesium stearate
The effective range of BCAA
Branched-Chain Amino Acids, which in the fitness community are usually just titled as BCAA, are the three amino acids that play one of the biggest roles in your body for everyday functions. They also have a strong influence on your training performance and results. Behind the so-called BCAA hide the three amino acids, leucine, isoleucine, and valine.
First of all, you need to understand what types of amino acids there are and how that function is from the BCAA. These three amino acids are leucine, isoleucine, and valine. are essential, that is, your body can not produce these themselves. Unlike, for example, the amino acids L-alanine, L-arginine or L-tyrosine, which the body can produce itself.
You should try eating these branched-chain amino acids (BCAA: leucine, isoleucine, and valine) through your daily intake of protein sources such as meat, milk, yogurt, legumes, and nuts. Of course, the different foods also differ in their amino acid density, some products have less protein, some have more, e.g. Milk or meat products.
BCAA play a huge role in muscle building and energy delivery. This means for you in plain language, that they can be enormously important in your training in terms of your performance and your regeneration.
Having enough BCAA can help you achieve your goals and improve your recovery. BCAA also ensures that your body has everything it needs to rebuild muscle and, for example, protect you from muscle loss on a diet.
Taking the pattern for the best effect
For most women, the goal is to build defined muscles and burn excess body fat. Of course, this is not done by taking BCAA, as it would by magic all by itself! But the combination of hard training, adequate exercise, and the supplemental supplementation of BCAA can help you reach your goal faster, as they have a positive impact on muscle growth and recovery.
Since your muscles are “hurt” during exercise, the body needs to repair you after training and begin a healing process that can be improved by adding BCAA.
Especially in professional bodybuilding and competitive sports, BCAA has been used for several years in the context of competition diets and stage competitions. The athletes try to use the benefits of muscle protection to lose as little or no muscle as possible during a long diet with an ever-increasing calorie deficit. Of course, these benefits can also be used by amateur athletes who want to keep their muscles and burn body fat during a short or fast diet as much as possible.
BCAA in natural foods:
- chicken breast
- tuna i.D.
- wild salmon
Side effects of BCAA
Most side effects of BCAA are found in very few people. However, some people suffer from bloating, abdominal pain, diarrhea from taking BCAA. In the worst case, it can cause blood potassium levels to change in patients with liver or kidney disease. BCAA can also lower blood pressure, which in turn could be dangerous for some people
If you already have low blood pressure, please contact your doctor before supplementation.
Likewise, if you have recently had a heart attack or are suffering from diseases such as diabetes or asthma.
Why BCAA supplementation makes sense?
Taking into account all of the above benefits of BCAA, you can see how you do, of course, when you exercise regularly and make physical demands.
BCAA gives you a distinct advantage in terms of training and your improved recovery, and can thus provide you with a clear acceleration on the way to your target body.
What that means for you now in everyday life. You should try to consume sufficient amounts of BCAA during the day. Since this can be very difficult and expensive with natural foods, there is BCAA as a powder as well as a tablet form, which can significantly facilitate this work for you. Especially in a diet you can save so significant calories and still take advantage of the Branched-Chain Amino Acids.
BCAAs are available in different amino acid ratios, the most common being the ratio 2: 1: 1. (50% L-Leucine, 25% L-Isoleucine, 25% L-Valine) This special BCAA blend helps to improve your recovery and recovery to protect your muscles.
There are also BCAA products in a ratio of 4: 1: 1, or even 12: 1: 1, which should stimulate muscle growth even more and better.
Also, there are plenty of BCAA supplements that include the addition of B vitamins to help you stay healthy and support your natural energy production.
You should always be aware that dietary supplements can not replace a balanced and healthy diet. In particular phases of muscle building or diet, however, there is an increased need for BCAA that can no longer be fully met by a low-calorie diet.
In such a time BCAAs in powder and capsule form can then be a useful supplement to your normal diet. You can take BCAA throughout the day, or while exercising as an intra-workout drink.