Entre os suplementos proteicos, o BCAA é um dos mais conhecidos. Isso por que ele faz parte da rotina da grande maioria dos praticantes de musculação.

Sua sigla é originada do termo “Branch Chain Amino Acids”, o qual significa “aminoácidos de cadeia ramificada” em português.

O que é e para que serve BCAA

O BCAA é um suplemento que é composto por 3 essenciais aminoácidos: L-Valina, L-Leucina e L-Isoleucina. Eles são chamados de aminoácidos essenciais. Existem cerca de 20 aminoácidos que são essenciais para a formação dos músculos. No entanto, o organismo de um ser humano só é capaz de produzir uma parte deste total.

Por isso, os aminoácidos que não são produzidos pelo corpo devem ser adquiridos por meio de dieta ou através de suplementação, como é o caso do BCAA. Sendo nutrientes formados basicamente por 4 elementos (hidrogênio, oxigênio, nitrogênio e carbono), os aminoácidos se ligam por meio de ligações peptídicas, as quais resultam na formação de cadeias de proteínas.

Estas proteínas são fundamentais na construção dos músculos. Os aminoácidos são encarregados de produzir uma grande quantidade de proteínas e de enzimas, as quais são essenciais para diversas funções do organismo.

Após o processo de ingestão das proteínas no corpo, este utiliza as enzimas digestivas para dividi-las de maneira que apresentam um tamanho menor e voltem em forma de aminoácidos para que sejam absorvidos pelo organismo.

BCAA 2400 Max da Max Titanium
Suplemento BCAA 2400 Max da Max Titanium

Principais benefícios para quem malha:

Como os aminoácidos presentes no BCAA tem funções diferentes, há benefícios isolados, que compõe um cenário global em sua fórmula:

Isoleucina – Atua na reparação do tecido muscular e ainda auxilia na produção de energia. Já a Leucina tem como sua principal função realizar o processo de cicatrização da pele e dos ossos.

Valina – Atua na redução do apetite e ainda ajuda na recuperação de seus músculos. Além disso, a Valina ainda possui um forte componente de controle dos níveis de açúcar no sangue.

Leucina – Componente fundamental do BCAA, possui a capacidade de estimular a construção de músculos por meio da ativação de enzimas que disparam a síntese proteica.  A expressão genética dos transportadores de aminoácidos não é afetada por esta troca anabólica, o que indica a importância do suplemento no desenvolvimento de seus músculos.

Efeitos para quem malha:

O BCAA atua como um transportador de nitrogênio no organismo, nutriente este que realiza a síntese de outros aminoácidos que são fundamentais para a produção das fibras musculares.

Através deste efeito e do estimulo a produção de insulina que o BCAA dá ao seu corpo, este auxilia muito na diminuição dos danos sofridos por seus músculos durante a prática de exercícios físicos. Além disso, a recuperação dos músculos é feita de maneira mais rápida e a fadiga é reduzida, além do estimulo a síntese de proteínas que o suplemento proporciona. Ao utilizar, antes ou durante o seu treino, os seus músculos terão mais energia para a realização do mesmo, o que resulta na possibilidade da realização de séries com maior intensidade e um treino mais proveitoso e longo.

Esses efeitos do BCAA ajudam a diminuir os danos musculares resultantes da prática esportiva, aceleram a recuperação muscular, estimulam a síntese de proteínas e reduzem a fadiga. Também é possível garante mais energia aos músculos durante o treino, o que pode se traduzir em séries mais intensas e um treino mais longo e produtivo.

A principal função do BCAA é auxiliar na recuperação dos seus músculos, uma vez que estes sofrem lesões durante um treinamento de alta intensidade. Isso ocorre devido ao fato de o seu organismo entrar em estado catabólico durante a execução de exercícios com pesos. Isso, faz com que o seu corpo remova os aminoácidos do músculo no caso de o seu organismo não possuir os nutrientes necessários para gerar energia durante a execução do treino.

Com isso, o seu corpo irá perder massa muscular, neste ponto que entra a suplementação.

O BCAA supre a falta de aminoácidos e ameniza a perda de massa muscular. Outro ponto de atuação do suplemento é na estimulação de produção de insulina, que nada mais é do que um hormônio altamente anabólico. O aumento na produção de insulina resulta em uma maior absorção dos aminoácidos e de outros nutrientes em seu organismo, fazendo com que a quantidade de glicose que entra nas células seja maior, gerando assim muito mais energia para que você possa realizar os seus exercícios.

Deste modo, de maneira resumida, podemos afirmar que ele serve para aumentar a sua energia para a realização de exercícios físicos, impedir o seu corpo de catabolizar, reduzir o cansaço físico, fornecer os aminoácidos necessários para o crescimento dos músculos e ainda estimular a síntese de proteínas.

Alimentos ricos em BCAA

Para obter todo o BCAA que o seu corpo necessita, você não precisa tomar suplementos: você obter elas através da alimentação. Esta é uma lista com os 10 alimentos mais ricos em BCAA:

  • Ovos
  • Queijo parmesão
  • Gergelim
  • Tofu
  • Leite
  • Carne de porco
  • Carne bovina
  • Carne de ovelha
  • Carne de frango
  • Carne de peixes

Praticamente qualquer tipo de alimento que conter proteínas, também irá conter BCAA.

Porém, se você quer escolher um alimento campeão para consumir todo dia, vá de ovos. Um ovo pode conter até 5023 mg de isoleucina, 6169 mg de valina e 7172 mg de leucina. Os ovos são, de longe, os mais ricos em BCAA e somente suplementos são páreo para esse alimento.

Dosagens e como tomar BCAA

A quantidade de BCAA que você pode tomar vai depender de suas necessidades e objetivos. Um relatório (PDF) lançado pela Organização Mundial da Saúde em 1985 recomenda que adultos devem tomar pelo menos 34 mg de BCAA por dia para cada quilo de peso corporal.

Porém, um novo estudo elevou essa quantidade para até 144 mg por dia. Segundo esses novos, adultos deveriam tentar consumir essas quantidades de BCAA:

  • Mulheres: pelo menos 9 gramas por dia
  • Homens: pelo menos 12 gramas por dia

Para a maioria das pessoas, suplementar a dieta tomando um BCAA é desnecessário, já que é provável que elas já estejam obtendo as quantidades mínimas necessárias através do consumo de carnes, leites, peixes e outros alimentos ricos em proteínas. Porém, para atletas e pessoas que buscam hipertrofia, tomar BCAA pode ajudar muito.

A recomendação para quem quer ganhar mais massa ou é um atleta é suplementar a dieta tomando de 10 a 20 gramas de BCAA por dia. O melhor horário de usar esse suplemento é antes ou depois do treino e pessoas que tentar ganhar mais massa geralmente tomam BCAA antes de ir dormir ou logo pela manhã, ao acordar.

Não há estudos que mostrem qual o melhor momento para tomar BCAA, por isso, você testar horários até descobrir o que funciona melhor que você.

Efeitos colaterais

Muitos suplementos alimentícios apresentam efeitos colaterais no corpo humano, o que não é o caso do BCAA. Até o momento não existem relatos ou pesquisas que apontem efeitos colaterais relacionado a sua utilização. Tomar até 35 gramas de BCAA por dia é considerado seguro pela maioria dos estudos já realizados.

Porém, quem sofre de uma doença chamada esclerose lateral amiotrófica deve evitar tomar este tipo de suplemento.

O mesmo vale para pessoas que sofrer com a doença da urina em xarope de ácer (leucinose). O corpo das pessoas que sofrem de leucinose não conseguem “quebrar” o BCAA adequadamente, por isso o consumo desse suplemento deve ser evitado.

Quanto tempo tomar

Por ser um suplemento proteico e não conter contraindicações, você pode tomar o BCAA de forma ininterrupta. Porém, ele só terá efeito real se você treinar de forma adequada e sua dieta for balanceada.

Quanto custa

Os preços de BCAA disponíveis atualmente no mercado variam muito. Você pode encontrar opções por valores que vão desde R$ 25,00 até mesmo suplementos que ultrapassam os R$ 150,00.

Por ser um suplemento de alta importância na formação das fibras musculares e no aumento de energia em seu corpo, o produto pode ser utilizado sempre que você for treinar, desde que seja consumida na dosagem certa.

O BCAA é um excelente suplemento alimentar para quem busca hipertrofia ou então, para reduzir o catabolismo muscular. Porém, ele sozinho não traz os benefícios que você espera. Dieta, treino e descanso são fundamentais também, independentemente do caso!

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