BCAA

BCAA – Vilão ou Mocinho?

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BCAA – Vilão ou Mocinho?

Na última visita do monstro Renato Cariani aqui na K.Fit, em Ribeirão Preto, ele deu uma aula pra gente sobre BCAA.
Pra falar dele, precisamos primeiro entender alguns princípios básicos de fisiologia, química e corpo humano.

O que são Aminoácidos?

Certamente você já ouviu falar de aminoácidos.
Fazendo uma fórmula simples pra ficar guardado na memória:
  • Aminoácido em cadeia = peptídeos.
  • Peptídeos em cadeia = proteína.
Nosso corpo não é capaz de absorver proteínas inteiras. Por isso ele as quebra até que se encontrem em forma de aminoácido (aa).
Podem ser chamados de “tijolos” que juntos, formam a proteína e todos os músculos do corpo.
Mesmo o nosso organismo sendo composto por cerca de 250 mil proteínas diferentes, qualquer uma delas são compostas por apenas 20 aminoácidos.
Nosso tecido muscular é composto por 20 aminoácidos.

Pra que servem os Aminoácidos?

Os aminoácidos são divididos em dois grupos: Essenciais e Não-essenciais.

  • Aminoácidos Não-Essenciais:

O nosso corpo é capaz de sintetiza-los através da alimentação e produzir os aminoácidos não-essenciais. Dos 20 totais, 11 são não-essenciais.
São eles:
  1. Alanina
  2. Arginina
  3. Aspargina
  4. Ac. Aspártico
  5. Ac. Glutâmico
  6. Cisteína
  7. Glutamina
  8. Glicina
  9. Prolina
  10. Serina
  11. Tirosina

  • Aminoácidos Essenciais:

Nosso corpo não é capaz de sintetizar e produzi-los naturalmente. Precisa ser adquirido através da alimentação e suplementação.
São eles:
  1. histidina
  2. Isoleucina
  3. Leucina
  4. Lisina
  5. Metionina
  6. Fenilalanina
  7. Treonina
  8. Triptofano
  9. Valina
Importante entender: Nosso corpo só é capaz de construir músculo se tivermos uma alimentação e suplementação que forneça TODOS os 20 aminoácidos (aa).

O que é BCAA?

O BCAA é um aminoácido essencial de cadeia ramificada (leucina, valina e isoleucina).
Embora existam muitas maneiras de se classificar os aminoácidos, em uma conhecida classificação a partir dos grupos R’s, os aminoácidos do BCAA se encontram na Classe dos Alifáticos.
Dos 9 aminoácidos essenciais existentes, 3 deles correspondem a 49% dos aminoácidos essenciais de todo o corpo.
A Leucina, a Valina e a Isoleucina – o famoso BCAA.

BCAA no esporte e performance:

As funções do aminoácido no esporte podem ser divididas em 3:
  • Construção de músculos
  • Melhoramento do condicionamento
  • Recuperação de fadiga

BCAA na construção dos músculos:

O tecido muscular é formado por duas proteínas principais: actina e miosina. Os mais relevantes componentes destas duas proteínas são a leucina, isoleucina e a valina, chamados aminoácidos de cadeia ramificada (BCAA) devido às suas estruturas moleculares.
O BCAA representa aproximadamente 35% dos aminoácidos essenciais contidos nas mioproteínas.
A suplementação dos BCAA’s aumenta a matéria-prima nos tecidos musculares, contribuindo para a construção do músculo.

BCAA na melhora do condicionamento e recuperação da fadiga:

Quando praticamos exercícios e colocamos nosso corpo em estado de exaustão, o organismo começa a decompor as proteínas e consumir os BCAA’s.
Geralmente, o nível dos BCAA’s na corrente sanguínea pós-competição diminui cerca de 20% devido ao seu consumo intramuscular em esportes desgastantes, como maratonas e esqui, comprovando que exercícios vigorosos consomem e danificam os tecidos musculares.
 Porém, com a suplementação de BCAA no momento adequado, é possível reduzir os danos musculares e ter melhor recuperação dos tecidos na construção de novo músculo, podendo ser antes ou durante a atividade esportiva. O fornecimento adequado de BCAA, permite que ele seja utilizados como energia para os exercícios, armazenar fontes de energia, e ajuda a manter o condicionamento por mais tempo.
Além disso, a ingestão de BCAA imediatamente após a atividade esportiva ou antes do repouso, pode recuperar imediatamente os músculos danificados e prevenir sintomas como dores causadas por lesões musculares, por terem ação de impedir a produção de ácido lático, responsável pela fadiga muscular.

Porque então ele tem dividido opiniões quanto ao seu uso?

O que tem dividido opiniões certamente não é a importância do BCAA na suplementação, e sim as suas dosagens e a diversidade de produtos oferecidos sem muito padrão.
Por isso é importante buscar marcas de confiança e que forneçam a dosagem suficiente para o seu objetivo.
Aqui na Kfit trabalhamos com as melhores marcas do mercado, como Integral Medica, Athletica nutrition, Vitafor, Darkness, Probiótica, Dux, Gaspari, Muscletech, Black Skull, Max Titanium e Optimum.

Porque comprar BCAA se no Whey Protein que eu uso já tem?

O Whey Protein, como suplemento esportivo, geralmente tem como objetivo primário o efeito anti-catabólico, a partir do fornecimento rápido (e alto) de proteínas para o pós treino.
Possui uma formulação mais completa, e também por isso, não deve ser consumido em excesso.
O BCAA por sua vez, por possuir 3 dos aminoácidos essenciais mais utilizados pelo corpo, pode e deve ser usado como um grande aliado ao longo do dia, em diversas situações.
Ter um BCAA separado do Whey Protein pode ter diversos benefícios:
Ele pode ser consumido na rotina matinal, no pré-treino e especialmente DURANTE o treino. E porque não no pós-treino também, auxiliando no efeito anti-catabólico.
Tanto o Whey Protein quanto o BCAA devem fazer parte da suplementação de qualquer praticante de atividade física. Um não precisa excluir o outro e devem ser inseridos dentro de uma estratégia alimentar diária, afim de fornecer e nutrir o seu corpo da melhor forma, conforme as necessidades dele ao longo do dia.

Em resumo, o BCAA é um aliado espetacular e indispensável para qualquer pessoa, principalmente aos praticantes de atividade física, sejam elas de pouca ou muita intensidade. Além dos benefícios reconhecidos na prática de atividades físicas, ele possui ação indispensável para o funcionamento básico e saudável do corpo humano.

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