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Qué son los BCAAs y cuántos tomar

Los aminoácidos de cadena ramificada o BCAAminoacidos-ramificadosAs (branched chain amino acids) son:

  • Leucina
  • Isoleucina
  • Valina

Son aminoácidos esenciales que hay que adquirir por medio de la dieta o suplementos porque no pueden ser sintetizados -producidos por los humanos-. Son fundamentales para ganar músculo porque: Controlan el metabolismo de las proteínas, es decir: estimulación, síntesis formación; e inhiben su catabolismo (destrucción).

Es decir, son esenciales para la formación y reparación del tejido muscular.BCAA-SupplementsSe recomienda tomarlos antes de entrenar.

De acuerdo con un reporte del IOM (Institute of Medicine, USA), se han realizado diversos estudios y no hay efectos secundarios adversos asociados a su consumo en alimentos y/o con una suplementación por arriba de 9.75g para tener el efecto ergogénico deseado.

No existe una dosis máxima sugerida, pero no es recomendable excederte. Existe un estudio (Fernstrom, 2005) que evaluó las reacciones en el cuerpo con dosis de hasta 60g y no hubo efectos adversos. ¡Pero no exageremos! 9-12g de BCAAs está muy correcto.

De hecho, en suplementos, la proporción ideal debe ser:

  • Leucina, valina, isoleucina 2:1:1 y enriquecidos con vitamina B6 para reducir el cansancio.

Otra característica de los BCAAs es que pueden ayudarte a entrenar más intenso porque reducen la cantidad de triptófano que entra al cerebro, que a su vez disminuye la cantidad de serotonina producida, reduciendo la sensación de fatiga y cansancio. Es por ello que se recomienda tomarlos antes de entrenar y/o en la noche (para reparación y construcción muscular).

Screenshot_1

Para lograr crecimiento de los músculos, la ración ideal es:

  • Leucina 4g
  • Valina 2g
  • Isoleucina 2g

Hasta 9g al día es una dosis adecuada, en conjunto con una buena dieta y rutina de ejercicio.

¿Dónde están?

  • Se encuentran principalmente en alimentos de origen animal como:
    • Huevos
    • Pollo
    • Ternera
    • Atún
    • Salmón
    • Sardinas
    • Cordero
  • También en la soya
  • En cuanto a verduras y hortalizas (aunque en menor proporción) están presentes en: apio, berenjenas, ajo, brócoli, calabaza, calabacín, cebolla, champiñones, col, coliflor, espinacas, espárragos verdes, lechuga, pepino, papas, pimiento rojo, pimiento verde, remolacha, tomate y zanahoria.

cuantos bcaas tomar al día

¡Ya tienes la info para cuando hagas tu shopping de suplementos!

 

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