Supplements
BCAA, EAA and creatine for your training
Are you doing strength training and want to build muscle mass? Then it's worth knowing about the various processes in the body that contribute to building muscle. You should also be familiar with supplements such as BCAA, EAA and creatine. Here you can read why this is important and how you can use supplements in a targeted manner.
Proteins are particularly important for you as a strength athlete. Proteins contribute to the maintenance of muscle mass and bones as well as an increase in muscle mass. The construction of proteins – protein synthesis – takes place continuously in our body. This means: Our body is constantly replacing proteins that it has used up.
Proteins are made up of amino acids. There are more than 400 of these in total. A person needs at least 20 amino acids for protein synthesis. These are called proteinogenic amino acids. When it comes to the building blocks of proteinogenic amino acids, experts differentiate between essential (EAA) and non-essential amino acids (NEAA) . In order for your body to produce new muscle protein, it needs these EAAs and NEAAs in appropriate amounts.
What are EAAs?
The abbreviation EAA stands for essential amino acids (English for: “ e ssential a mino a cids”). The EAAs include the following eight amino acids: L-leucine, L-isoleucine, L-valine, L-lysine, L-threonine, L-tryptophan, L-methionine and L-phenylalanine.
These eight EAAs are particularly important when building muscle. Only if all eight are present,
- new proteins can form ,
- These are stored in the muscles and
- the breakdown of muscle mass is inhibited .
EAAs support you both during training and on days in your training phase when you are not training.
How many EAAs should you take?
According to the latest study results, how much more skeletal muscle you can build by taking essential amino acids also depends on the dose. A study examined people who already consumed a decent amount of protein with 1.6 grams of protein per kilogram of body weight, but were still able to further optimize muscle building with an additional intake of 10 grams of EAAs.
You can get EAA powder from Dextro Energy* in delicious flavors such as peach ortropical fruits . It contains the eight essential amino acids and the semi-essential amino acid histidine.
Simply add a level scoop of EAA powder to 400 milliliters of cold water. Then shake everything well. One serving corresponds to ten grams of EAA powder and the recommended daily consumption amount is one serving. You can drink the drink before, during or after training - and enjoy the delicious taste.
What are BCAAs?
BCAA stands for “Branched Chain Amino Acids” , or in German: “branched chain amino acids”. Branched-chain amino acids are so called because of their special molecular structure, which differs from other amino acids. The BCAAs include the following three essential amino acids (EAAs): L-leucine, L-isoleucine and L-valine. The ideal ratio of these amino acids to each other is 2:1:1 - two parts L-leucine and one part each of L-isoleucine and L-valine.
If you take BCAA supplements, this can happen according to studies ...
- stimulate protein synthesis and thus support muscle building and maintenance,
- Reduce damage to skeletal muscles during intensive resistance training and
- promote the recovery of muscle function after the workout.
BCAA is your ideal companion during intensive training phases.
The difference between EAAs and BCAAs?
Very easy: BCAAs are metabolized directly in the muscles – they are energy suppliers directly in the muscle cell. This is particularly important for you as a fitness athlete. Because when you do strength training you put yourself in a so-called “catabolic state”. “Catabolic” means: “breaking down body substances”.
In order for you to not only repair your muscles afterwards, but also build new body substance, biochemical “anabolic signaling pathways” must be activated. In other words, “anabolic” means “building body substance”. To do this, certain switches must be turned on in your cells . One of these switches is called mTOR. In order for this switch to be turned on, BCAAs, especially the amino acid leucine, support you directly during your workout.
How much BCAA should you take?
BCAA powder from Dextro Energy ** provides you with BCAA in the optimal ratio of 2:1:1. The powder does not contain any added sugar or other unnecessary additives. Simply add a full measuring spoon to 400 milliliters of cold water, shake everything well and enjoy the refreshing fruit taste .
One serving is equivalent to ten grams of BCAA powder. The recommended consumption amount is one serving per day. The ready-mixed drink in fruity flavors such as orange , peach or lemon-lime is the ideal thirst quencher before, during and after training - or simply in between.
What is creatine?
Creatine is a so-called tripeptide that consists of the three non-proteinogenic amino acids glycine, L-arginine and L-methionine. Creatine can replenish your energy stores during exercise. When you start your workout, your body uses energy that it draws from various energy stores.
At the start of your workout, your body accesses your ATP stores. ATP stands for adenosine triphosphate - an energy-rich compound that, when split, becomes ADP (adenosine diphosphate) and a phosphate particle. This split releases energy that you can use for the first few seconds of your workout.
When the ATPs are “used up,” your body uses energy in the form of creatine phosphate. This is a naturally occurring substance that your body needs so that it has enough energy during training. Creatine phosphate “regenerates” ADP and gives it another phosphate particle. The effect: ADP becomes ATP again - and can be used again.
For example, if you do a short-term, intense workout while doing the bench press, you can use creatine to increase your physical performance. Studies also confirm this. They show: If you use creatine as a supplement during your workout, the concentration of creatine in the muscles increases. This leads to, among other things , improvements in high-intensity training performance*** and can lead to larger training adaptations. These allow you to deliver more power over a series of sets or sprints, which in turn can lead to greater gains in strength, muscle mass and performance .
A creatine supplement can also be useful for you after your workout. Because it can ensure that your muscles recover faster after training. Among other things, you can also prevent muscle injuries.
When and how often should you take creatine?
According to studies, your body needs between one and three grams of creatine per day to maintain normal creatine stores, depending on your muscle mass. You can get around half of your daily requirement through food - and especially through meat and fish. Herring is particularly rich in creatine. It contains 6.5 to 10 grams of creatine per kilogram.
Your body produces the remaining amount from amino acids in your liver and kidneys. If you eat without animal products or if you want to increase your performance during intensive training phases , you can supplement creatine in powder form .
The recommended consumption of creatine from Dextro Energy * is 4 grams of powder daily after exercise or in the morning. Simply add the recommended amount of creatine powder to water and shake well. Alternatively, you can mix the powder with juice or make a shake with a mixture of protein powder, creatine powder and water. The reason: Adding carbohydrates or carbohydrates and proteins to a creatine supplement increases muscle absorption of creatine, according to studies .
EAA, BCAA and creatine: Strong support in building muscle
Used as supplements before, during or after a workout, amino acids or tripeptides such as EAA, BCAA and creatine can have positive effects on your training. Among other things, they can support muscle building and help your muscles adapt optimally to the workout. Try it!
* Smart Protein EAA: Mix of essential amino acids and L-histidine, with high protein content and no added sugar (NATURALLY CONTAINS SUGAR).
** Smart Protein BCAA: Mix of branched-chain amino acids (leucine, isoleucine and valine) with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).
*** Smart Supplement Creatine: Creatine increases physical performance during speed training as part of short-term intensive physical activity (with a daily intake of 3 g).
A varied, balanced diet and a healthy lifestyle are important.
SOURCES
Blomstrand, E., Eliasson, J., Karlsson, HK, & Köhnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. The Journal of nutrition, 136(1 Suppl), 269S–73S. https://doi.org/10.1093/jn/136.1.269S
Gwin, JA, Church, DD, Wolfe, RR, Ferrando, AA, & Pasiakos, SM (2020). Muscle Protein Synthesis and Whole-Body Protein Turnover Responses to Ingesting Essential Amino Acids, Intact Protein, and Protein-Containing Mixed Meals with Considerations for Energy Deficit. Nutrients, 12(8), 2457. https://doi.org/10.3390/nu12082457
Andres, S., Ziegenhagen, R., Trefflich, I., Pevny, S., Schultrich, K., Braun, H., Schänzer, W., Hirsch-Ernst, KI, Schäfer, B., & Lampen, A . (2017). Creatine and creatine forms intended for sports nutrition. Molecular nutrition & food research, 61(6), 10.1002/mnfr.201600772. https://doi.org/10.1002/mnfr.201600772
Kreider, R.B., & Stout, J.R. (2021). Creatine in Health and Disease. Nutrients, 13(2), 447. https://doi.org/10.3390/nu13020447
