Many athletes and bodybuilders along with active trainings use sports food quicker to achieve the objectives. However it is necessary to do it correctly not to do much harm to an organism. In article we will concern questions of the use of such elements as creatine and VSAA, and we learn whether it is possible to mix them.
What is and as works
For a start we suggest to understand what elements are and for what it is necessary to fill up with them an organism.
Whether you know? The first dietary additive in the world was produced in 1934 by the Nutrilite company. It was made on the basis of vegetable ingredients: lucernes, water cress, parsley and yeast. The American chemist Karl Renborg developed it.
Creatine
Creatine is the organic acid containing nitrogen thanks to which power exchange in a skeleton and nerves is carried out. At its additional use in the form of additive there is a significant extension of muscles, an acid congestion between fibers in spaces of skeletal muscles.
This element was open in 1832, then its functions were studied. However practically until the end of the 20th century the athletes did not pay it attention and did not use it. And only in 1992, after the Olympic Games in Barcelona, information that athletes from Great Britain by preparation for competitions used this additive was published.
Important! Choosing sports food, it is necessary to give preference to a quality product from the checked producer. It is worth selecting it according to that sport in which you are engaged and also in connection with objectives.
And the first kreatinovy additive for the mass consumer was presented on the market in 1993 by Americans. Since then it became popular among athletes, bodybuilders and also people who are fond of weightlifting and powerlifting.
Researches of influence of kreatinovy additives on an organism show that they help:
- to increase muscles;
- to increase peak force;
- to increase quantity of raisings of the maximum weights;
- to increase speed in run — single and consecutive;
- to lower pain after active physical activities.
About that, creatine how exactly affects growth of muscles, there is no consensus. Some experts consider that synthesis of a protein in an organism increases. Others adhere to a thought that muscles grow as creatine increases efficiency of the person.
Learn in more detail about advantage and side effects of creatine.
BCAA
By BCAA abbreviation (English branched-chain amino acids) designate irreplaceable amino acids with branched side chains: valine, leucine, isoleucine. They are replenished in an organism due to consumption of the products supporting them. Participate in creation of protein and are a power source. About a third of muscle tissue consists of VSAA amino acids. Reception of sports products with VSAA in structure allows:
- to increase endurance of the athlete;
- to accelerate recovery of muscles;
- to burn fat upon simultaneous transition to a low-calorie diet;
- to protect muscle tissue from destruction;
- to keep testosterone level after intensive physical activity.
Whether you know? 1 g of sports additive is equated to 150–200 g of usual food.
For what they are accepted together
Quite often to the people striking the body to heavy physical activities recommend to mix various products of sports food, depending on those purposes which are set. Most often resort to a combination of the elements considered by us when wish to build up dry muscle bulk. Creatine will promote its increase including due to liquid accumulation and also to accumulation in it of energy, and BCAA amino acid will promote its building and will prevent destruction. Mix of these elements also allows to make the person more hardy and to lose weight.
Read also about advantage and harm of sports food of BCA.
How to drink BCAA and creatine at the same time
Before resorting to consumption of such cocktail, it is necessary to deal, how exactly to disturb creatine with BCAA. The scheme of reception will depend on goals. If the purpose — extension of muscles, then kreatinovy and amino-acid additives needs to be drunk directly after the training. And 20 minutes later to fill up protein stocks. It is possible to drink in addition kreatinovy and amino-acid cocktails 1-2 more times a day. BCAA can be drunk to, in the course and after classes. Excess of the recommended 3-times reception is inexpedient — neither the advantage, nor additional effect of it will be.
The dose of single intake of creatine — from 3 to 5 g is optimum, BCAA — from 5 to 7 g. It is necessary to supplement additives with sweet juice.
We recommend to you to learn how it is correct to accept sports food.
The fast effect can be gained if to use the following option:
- BCAA — next the heart in 1.5 hours prior to a training;
- protein — 30 minutes later after intake of amino acids;
- creatine + BCAA — after classes in the hall;
- protein — 20–30 minutes later;
- casein or isolate of a protein — before going to bed.
If the athlete sets to himself the purpose — endurance during the training, then it will be necessary to drink additives in 40 minutes prior to physical activities. The effect of cocktails will remain for one and a half hours. To lose excess weight, three times a day use 5–7 g of amino acids. Creatine needs also to be entered into a diet, however the frequency and a portion need to be reduced.
Important! It is necessary to use products of sports food correctly, competently counting a dosage. Only following this rule, they will bring benefit and will result in necessary result.
Thus, sports food helps athletes and adherents of bodybuilding and powerlifting to solve quicker the planned purposes as that: increase in muscle bulk, increase in endurance, zhiroszhiganiye, etc. For lasting and fast effect offer reception of several products at the same time.
The combination of creatine and BCAA belongs to the most effective and popular. However it is important that the dosage and the scheme of reception were painted by the experienced specialist in sports food.