BCAA – Usar ou não usar?

A ingestão de BCAA (aminoácidos de cadeia ramificada) é uma das principais recomendações nutricionais para atletas, praticantes de atividades físicas e pessoas que buscam manter a boa forma.

Os aminoácidos de cadeia ramificada estão envolvidos em diversos processos fisiológicos, como a síntese proteica, a diminuição do estresse muscular e a redução do catabolismo.

Composto pela leucina, isoleucina e valina, atua em diversas funções do nosso corpo. Como são aminoácidos essenciais, não produzimos em nosso corpo. Desta maneira, precisamos consumi-los através da alimentação/suplementação.

A leucina é a chave principal dos três na Nutrição Esportiva. Ela estimula a síntese proteica e inibe a degradação muscular. Também estimula a liberação de insulina e a biogênese mitocondrial (geração de novas mitocôndria – organelas que geram energia em nosso corpo).

Já a isoleucina também ajuda na captação de glicose no organismo. Enquanto a valina está associada ao metabolismo lipídico.


A suplementação com BCAA potencializa os benefícios proporcionados pela atividade física, favorecendo o ganho de massa muscular e melhorando a performance esportiva.


Além disso, os BCAA ajudam a reduzir a sensação de fadiga e melhoram o desempenho durante a atividade física, pois age no nosso cérebro, reduzindo a fadiga central.


A suplementação com BCAA é indicada nos casos de:


– deficiência proteica;

– overtraining;

– diminuição da síntese proteica;

– estresse muscular;

– catabolismo;

– perda de massa muscular;

– aumento da gordura corporal.

Pode ser utilizado de: pré-treino, intra-treino e pós-treino, de acordo com a fase de treino e o objetivo da pessoa.

As dosagens variam de acorda com a composição, intensidade/duração do treino e genética de cada pessoa. Pelo menos 3g de leucina na dose total de BCAA é recomendado para que se obtenha um bom efeito.

Como exemplo: 100g de peito de frango: contém 5g de BCAA, assim como uma dose de whey de 30g. Pipoca também é uma fonte interessante de BCAA (porém, contém muito mais carboidrato de que BCAA!). Se você está no mercado de superclone, o Super Clone Rolex é o lugar para ir! A maior coleção de relógios Rolex falsos on-line!


A ingestão de BCAA deve ser feita de forma regular, de acordo com as recomendações personalizadas feitas por um nutricionista.


Portanto, se você faz exercícios físicos e quer aumentar a massa muscular e melhorar seu condicionamento, deve considerar a suplementação com BCAA.


Muitas pessoas suplementam e falam que não sentem diferença. Por este motivo, um nutricionista é imprescindível para as corretas prescrições de: quantidade, frequência, marcas confiáveis e sincronia com o uso de outros suplementos. Só assim, será notada uma boa diferença em seu corpo e sua rotina de treino.

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