Do Crossfit Need Amino Acids? Although this sport has been practiced for years, it’s no secret that CrossFit is in vogue lately. There are more and more WOD tutorials that we can see on the streets, and of course you have a friend or colleague who is suitable for this type of learning. What’s more, if you’re reading this article, you might even be a CrossFit fan.
If this is your case, you will be interested in learning how to recharge and nourish your muscles to get the most out of your workout. One of the main supplements you should think about when preparing your CrossFit supplement is the Branched Chain Amino Acids, also known as BCAAs.
What are BCAAs and what are they for?
BCAAs (from English – Branched-chain amino acids) are branched-chain amino acids consisting of leucine, isoleucine and valine. Amino acids are the building blocks of important muscle tissue: proteins. A third of the amino acids that make up muscle proteins are BCAAs. Adequate BCAAs are essential for proper protein synthesis to protect muscles during exercise and support subsequent muscle recovery.
Peptides – in them substances that have molecules that are built from residues of alpha-amino acids, and they, in turn, are connected by peptide (amide) bonds. Today you can buy peptides in Kiev. Follow the link for more information on the site.
Bridge studies show benefits with a daily dose of 3000-5000 mg of the amino acid. In a 2: 1: 1 ratio (leucine: isoleucine: valine). Although there are those who prefer the 8: 1: 1 dosage because leucine has been shown to be the amino acid that most stimulates protein synthesis, increasing mTOR signaling involved in protein synthesis. This ensures a higher intake of this amino acid.
What is the best time to take amino acids?
There are different times when branched-chain amino acids can be used in a crossover approach:
Pre-workout: Taking 5 g of BCAAs 30 minutes before workout helps prevent muscle damage that can occur during workout, it is an exceptional aid to protect tissue in specific intensity workouts such as CrossFit.
After the train: Another option is to take them in moments after exercise, ideally within the next 30 minutes after the end of the workout, since at this moment the so-called “anabolic window” appears, in which the stimulus for protein synthesis is higher. During this time, the amino acids not only help to stimulate the synthesis of muscle mass, but also promote muscle recovery, which allows better performance of the following workouts, because muscle damage is weakened.
Internal Training: During intense training, BCAAs can help you prevent muscle damage and, on the other hand, give you the energy your muscles need.
Now that you know everything you need to know about BCAAs, the answer to the title of this article is definitely yes, BCAAs are a good choice if you practice Crossfit. It is especially interesting that you take them in the following situations:
During a high level of fitness or with a high level of physical stress and / or the like.
If you are feeling particularly tired, you have a hard time recovering between one workout and the next.
During determination or if you are in a special period of your diet.
If your diet does not include or includes several animal products.