Branched-chain amino acids (or BCAAs) are needed for muscle building, and an increasing number of athletes rely on them for their reported performance benefits. Here, we will cover all you need to know about BCAAs and how they can benefit soccer players.
In this article, we will cover:
- What are BCAA
- Are soccer players using it
- Benefits of BCAA for soccer
- When should soccer players use BCAA
- Best BCAA for soccer players
Without further ado, let’s get straight into it.
What is BCAA?
The building blocks of protein are branched-chain amino acids. These amino acids are required for your body to rebuild and develop new muscles. There are a total of 20, with 11 of them being created by the body. On the other hand, the other nine are not produced by the body and must be obtained from our diet or supplementation.
Amino acids are the building blocks of proteins responsible for the body’s structure. Amino acids are either created naturally in the body (non-essential) or must be obtained from food (essential). BCAAs, which are necessary amino acids (meaning they can’t be synthesized by the body), make up more than a third of the protein in human muscle tissue!
Dairy, egg, meat, poultry, and fish are all good sources of BCAAs. BCAA supplements are also widely available and widely used in sports nutrition. BCAAs differ from other amino acids in that they are digested primarily within the muscle rather than by the liver.
This has two key performance implications:
- BCAAs are quickly absorbed by active tissues because they enter the bloodstream quickly, bypassing liver degradation (mainly muscle).
- BCAAs provide an extra fuel source for active muscle, as the breakdown of BCAAs for energy increases during extended activity. BCAAs are also vital in total protein turnover, which means they help govern whether the body is in a catabolic (tissue destruction) or anabolic (tissue building) condition.
Is BCAA Good for Soccer Players?
BCAAs are essential for muscle growth. You’ll be better able to create new muscle and retain what you already have if you consume more calories through your diet or supplements. Whether you’re aiming to shed weight or gain muscle, they can be a valuable addition to your arsenal.
BCAAs are particularly important during intense exercise because they prevent your body from pulling energy from your muscle mass, preventing muscular breakdown. They help ensure that your body burns fat and builds muscle long after you’ve stopped exercising.
Fatigue Delay During Prolonged Exercise
BCAAs have been shown to delay the onset of both central and peripheral exhaustion during exercise, allowing you to exercise longer and stronger. Because BCAAs are employed as a supplementary energy source after extended activity, peripheral fatigue (when your muscles feel weary) is postponed.
Even after your body’s glycogen stores have been depleted, BCAAs in your muscles can still provide you with energy. BCAAs, which stop the amino acid tryptophan from entering the brain, may also help to delay central fatigue (when your brain becomes tired). Tryptophan (the same tryptophan that causes your post-Thanksgiving tiredness) is a precursor to serotonin, a central exhaustion chemical that causes feelings of relaxation and sleepiness.
The Immune System is Boosted
Fatigue, immunological suppression, and overtraining can happen if an athlete does not recover properly following strenuous activity repeated over days or weeks. BCAA supplementation has been shown to improve the immune response to intense endurance training for a long period. But, you might be wondering, how?
Immune cells in the stomach use BCAAs as a fuel source, allowing the immune system to rebuild more quickly and protect itself against harmful germs. A strong immune system allows you to recover more quickly and minimizes your illness risks.
What does this mean for soccer players?
It means that soccer players will have a stronger immune system and thus be able to play more games throughout the season.
Protects Lean Muscle Mass
BCAAs have been demonstrated to aid in preserving muscle mass in settings where protein breakdown and muscular atrophy are prevalent. During exercise, muscle protein breakdown, notably BCAA breakdown, is increased for energy. When supplemental BCAAs are given, the body is less likely to deplete its amino acid (protein) stores. Consider them a type of muscular insurance policy.
Boosted Muscle Protein Synthesis
Professional and amateur athletes equally benefit from BCAAs’ muscle-building action, often known as the anabolic impact. BCAA supplements boost the release of insulin, a hormone that regulates blood sugar levels when ingested alongside carbs. According to studies, they can produce a 66 percent rise in insulin response. Because insulin is a potent anabolic hormone, it promotes muscular growth.
Reducing Exercise-Induced Muscle Soreness and Damage
BCAA supplementation before and after exercise may help to minimize the degree and length of delayed onset muscle soreness (DOMS), a painful sensation that can continue for days after a strenuous or unfamiliar workout. Furthermore, studies have shown that BCAA supplementation reduces muscle damage during resistance and endurance training.
This study showed that soccer players supplemented with BCAA reduced inflammation after hard training sessions.
As a result, soccer players can recover faster and experience less muscular discomfort between hard sessions.
Why BCAAs Drinks Are Suitable For Soccer
BCAAs can be a beneficial supplement, especially if you’re trying to lose weight. Because you’re restricting your food intake to a set calorie level, there’s a higher risk of muscle breakdown. In contrast, someone who is in a calorie surplus will eat more food throughout the day, supplying their bodies with more nutrients, vitamins, and minerals, as well as giving themselves more opportunities for muscle building and recovery!
Nonetheless, supplementing with BCAAs can help prevent muscle breakdown no matter what your current goal is or how many calories you consume daily.
They’ll keep your muscles from breaking down while you’re running around a field for 90 minutes! For various reasons, pre-kickoff and halftime would be ideal times to consume BCAAs.
To begin with, they will not sit on your stomach. Yes, you can eat something at halftime or right before the game to get additional BCAAs into your system, but this may cause bloating and an unpleasant sensation. Especially since you only have 15 minutes to digest the food at halftime.
Furthermore, BCAA supplements are available in powder and tablet form. It’s both simple and quick to ingest! You can put this in your pre-game water bottle and drink it throughout the game, especially if it’s in powder form.
Finally, make sure your nutrition is up to standard both before and after the game. Supplements will perform much better in conjunction with a well-controlled diet. Carbohydrates and proteins should be consumed before the game to boost energy levels and prevent muscle breakdown. 90-120 minutes before kick-off, a substantial lunch should be taken.
This should give your body enough time to thoroughly digest and use the food later. The same concepts apply after the game; get some good quality protein and some good carbohydrates as soon as possible after the game to feed your system and begin the healing process.
When Should Soccer Players Take BCAAs?
BCAAs can be consumed anytime, including before, during, and after soccer practice or game. BCAAs are used to quickly raise amino acid levels in the bloodstream, enhance protein synthesis, and prevent muscle protein degradation before, during, and after workouts.
If you don’t obtain enough BCAAs from your diet, you can take them in between meals. This supplement is available in pill form or as a water-dilutable powder. Plain (unflavored) BCAA powders, on the other hand, aren’t for everyone because bitterness can be tasted.
How Much and How Often Should Soccer Players Take BCAAs?
Soccer players should consume 4-20 g of BCAA each day (equivalent to three BCAA capsules). Although the exact quantity and ratio of leucine, isoleucine, and valine are still debated in the literature, most research supplemented between 4 and 20 g BCAAs per day, frequently split into multiple doses.
It should become a habit – studies show that supplementing for a week or more has benefits. Long-term use has yielded positive results, as it appears that the enzyme activity required to break down BCAAs rises in response to regular consumption. After a week or more of daily dosage, many studies have found advantages.
Best BCAAs for Soccer Players
For soccer players, one of the best BCAA would be XTEND Original BCAA Powder. This is by far the number one BCAA brand, so no wonder many athletes use it. It has a perfect ratio of BCAA necessary for recovery necessary after intense soccer training and games.
However, if you prefer more BCAAs in tablets, then our recommendation is Optimum Nutrition Instantized BCAA Capsules. Whatever option you choose, you won’t regret it.
I played soccer for almost 10 years, and I can assure you that having a good recovery is key to improving your game to the next level. So, if BCAAs can give you even a slightly better recovery, taking them is a no-brainer.
NUTRITION DISCLAIMER
You should not rely on information in this article as a replacement for, nor does it replace, professional diagnosis, medical advice, or medical treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
