Many people asked: what is BCAAs(Branched-Chain Amino Acids)? and how does it work and benefit? Well, as a popular supplement in the bodybuilding and fitness communities, BCAAs exists for a good reason! After reading this article, you will be surprised why haven’t you taken BCAAs before!

许多人会问:什么是BCAAs(支链氨基酸)? 它有什么样的作用以及对健身有什么好处? 支链氨基酸作为一种在健身行业很受欢迎的运动补剂,它的存在是有一定的道理的! 看完这篇文章,你会惊讶为什么以前没用过支链氨基酸 !

Whats BCAAs? 什么是支链氨基酸

BCAAs, or branched-chain amino acids, are essential nutrients that the body obtains naturally from eating protein-rich foods, such as meat and dairy products. BCAA is primarily made up of the three amino acids leucine, isoleucine, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids. So you need to get essential amino acids from somewhere else.

BCAAs,或支链氨基酸,是人体从食用富含蛋白质的食物(如肉类和奶制品)中自然获得的必需营养素。BCAA主要由三种氨基酸——亮氨酸、异亮氨酸和缬氨酸组成。你的身体可以通过自身的维生素和其他氨基酸合成非必需的氨基酸。所以你需要从其他地方获得必要的氨基酸。

Whats the benefits?有什么好处?

BCAA supplementation may be useful for gaining skeletal muscle (the kind that makes you swole), BCAAs are especially helpful for maintaining mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme. But how?

补充BCAA可能对增加骨骼肌(让你昏厥的那种)非常有用,对于那些在减脂总并且在热量赤字的情况下,也能维持身体肌肉量。对于那些想要将自己的体型打造的更完美的健美运动员来说,效果更佳明显。但支链氨基酸具体有什么用呢?

Increase Protein Synthesis促进肌肉合成

Branched-chain amino acids (which are the essential amino acids valine, isoleucine, and leucine) stimulate muscle protein synthesis, potentially more than a normal protein on its own. Protein synthesis is the metabolic process when your body makes new muscle protein, also known as gains.

支链氨基酸(是必需的氨基酸缬氨酸,异亮氨酸和亮氨酸)在刺激肌肉蛋白质的合成方面,可能比普通的蛋白质本身更有潜力。当你的身体需要产生新的肌肉蛋白质时,蛋白质合成是新陈代谢过程,也被称为增肌。

Reduce Protein Breakdown减少肌肉分解

Increased BCAA levels also work in your favor by reducing the rate of protein breakdown. They do this by decreasing the activity of the protein breakdown pathway, and also by decreasing the expression of several complexes involved in protein breakdown. (They decrease the amount of mRNA produced from the gene that codes for these components.)

增肌支链氨基酸的摄入会减少肌肉分解。支链氨基酸可以降低蛋白分解途径的活性,以及减少参与蛋白分解的多种复合物来达到这一目的。(它们减少了由这些成分编码的基因产生的mRNA的数量。)

BCAAs And Whey支链氨基酸和乳清蛋白粉

Despite all these benefits of BCAA supplementation, there are many skeptics who say branched-chain amino acids are overpriced and you can just get them from whey protein. While proteins like whey are naturally rich in BCAAs, this isn’t the most effective strategy for muscle growth or fat loss.

尽管支链氨基酸有这么多好处,但仍有许多人怀疑,支链氨基酸价格过高,你完全可以从乳清蛋白中获取。但是要知道的是,虽然像乳清这样的蛋白质天生富含BCAAs,但这并不是增长肌肉或减肥最有效的方式。

The BCAAs in whey are peptide-bound to other amino acids. In order to raise BCAA levels in your body, they must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be broken down and absorbed into the plasma.

乳清蛋白中的支链氨基酸与其他氨基酸结合成肽。为了提高体内的支链氨基酸水平,它们必须通过消化被释放,然后被血液吸收。尽管乳清蛋白消化速度相对较快,但其中所含的氨基酸仍需数小时才能分解并吸收到血浆中。

How BCAAs works支链氨基酸如何起作用

Branched-chain amino acids in supplement form, however, are free-form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels more quickly and to a much greater extent than peptide-bound aminos in proteins. Even a few grams of free-form BCAAs will spike BCAA plasma levels way more than 30 grams of whey protein. They can start working right away.

然而,单纯的支链氨基酸是自由形式的,不需要消化,并可以迅速被吸收到血液中。它们能比蛋白质中的肽结合氨基酸更快、更大程度地提高血液中的氨基酸水平。即使是几克自由形式的支链也会使支链氨基酸在血浆中的水平超过30克乳清蛋白。简单说,他们进入体内能够立马快速工作。

Whether your goal is muscle building or weight loss, supplementing with branched-chain amino acids (leucine, isoleucine, and valine) can support the metabolic processes that make it happen. They can also make your gym workouts more effective.

无论你的目标是增加肌肉还是减肥,补充支链氨基酸(亮氨酸、异亮氨酸和缬氨酸)都可以支持代谢过程。它们还可以让你的健身效果更有效。

You can get these amino acids from foods, but dietary BCAAs won’t hit your blood plasma as fast as BCAA supplements. Add a BCAA supplement to your routine! You can take it before, after, and/or during your workout. You can also sip on these amino acids between meals to stay in an anabolic state as much as possible.

你可以从食物中获得这些氨基酸,但是饮食中的BCAAs不会像补充BCAA那样迅速地进入血浆。所以你应该在日常生活中添加支链氨基酸补剂!你可以在锻炼之前、之后和/或训练期间服用。你也可以在两餐之间服用这些氨基酸,让你的身体的合成代谢水平在一个水平。

So that’s why we always say that Whey protein and BCAAs are perfect pair for people who what to achieve certain goals, especially for beginners. BCAAs would be effective either you want to lose weight or gain muscles. If you haven’t tried any BCAAs, what are you waiting for?

这就是为什么我们总是说乳清蛋白和支链氨基酸对于那些想要达到某些训练目标的人来说是完美的搭配,特别是对于初学者来说。如果你想减肥或者想增加肌肉的话,支链氨基酸是非常有效的。如果你没有尝试过支链氨基酸,那还在等什么?

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