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Gli aminoacidi ramificati o BCAA sono costituiti dalla leucina, isoleucina e Valina e compongono il 35% degli aminoacidi presenti nel muscolo.
A differenza della gran parte degli altri aminoacidi, i BCAA baipassano il metabolismo epatico e intervengono direttamente nel lavoro muscolare, dove servono da donatori di azoto per la sintesi di altri importanti aminoacidi, come la glutammina e l’alanina. Così facendo esercitano un’azione anticatabolica sulla muscolatura. In pratica a differenza degli altri aminoacidi vanno direttamente nel fegato e non vanno incontro a trasformazioni chimiche.
L’integrazione di BCAA permette, quindi, i seguenti vantaggi:
1. Maggiore stimolazione della sintesi proteica.
2.  Aumento della resistenza muscolare.

8:1:1 oppure 2:1:1 indica semplicemente la proporzione della quantità di Leucina rispetto agli altri due aminoacidi. Se si vuole combattere il senso di fatica fisica e mentale è meglio la formula 2:1:1, se si vuole una crescita muscolare post workout, meglio la formula 8:1:1. La leucina in particolare stimola la sintesi proteica tramite lo stimolo dell’insulina.

Gli aminoacidi ramificati sono in grado di contrastare il passaggio del triptofano nel cervello, il quale può trasformarsi in serotonina, ormone che è responsabile della sensazione di fatica. Fungono da risparmio energetico e favoriscono l’ossidazione dei grassi, risparmiando il glicogeno.

La differenza tra proteine e aminoacidi è quindi molto semplice. Gli aminoacidi sono i mattoncini che compongono le proteine. Le proteine invece sono composte da aminoacidi. I bcaa appunto sono solo 3 dei 20 aminoacidi esistenti ma possiamo dire che sono i più importanti.

Studi più recenti riportano la totale inutilità dei bcaa nel caso in cui assumiamo già abbastanza proteine con l’alimentazione. In questo caso non serve un supplemento. Bisogna quindi verificare quante proteine già ingeriamo con la nostra dieta, nel caso in cui il quantitativo proteico sia insufficiente allora può essere utile una integrazione di bcaa. prozis.it/65Bp

Il dosaggio va da 1 a 2 grammi ogni 10kg di peso corporeo, tenendo presente che la dose necessaria alla sintesi proteica di leucina è di 3 grammi. Si consiglia di dividere la quota di bcaa in parti uguali tra prima, durante e dopo l’allenamento. Se l’obiettivo è anabolico posso anche preferire una parte maggiore nel post allenamento. Se l’obiettivo è anti catabolico ed energizzante posso preferire una parte maggiore nel pre allenamento.

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Alex

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Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.

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