Los aminoácidos de cadena ramificada o BCAA’s son muy comunes hoy en día dentro del sector del fitness, a menudo se toman porque se escucha en el gimnasio o los toman los amigos pero sin saber realmente para qué sirven.
Su nombre procede de su nomenclatura inglesa “Branched Chain Amino Acid” y se trata de la mezcla de tres tipos de aminoácidos, leucina, isoleucina y valina. Estos tres animoácidos son los que forman casi la tercera parte del músculo y se encargan de la síntesis de proteínas entre otras cosas.
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¿Cómo funcionan?
Los BCAA’s aumentan la síntesis de proteínas, es decir, ayudan a mejorar la recuperación muscular y por tanto conseguir más crecimiento muscular si se trabaja en esa dirección o perder grasa con un mejor mantenimiento de la masa muscular.
Además pueden ayudar a reducir el cansancio y hacer que saques mejor adelante los entrenamientos. Dotan a los músculos de energía y evitan su desgaste y fatiga ya que ofrecen a la fibra lo que necesitan para hacer frente al esfuerzo.
Apoyan la acción de la insulina, mejoran el funcionamiento mental en periodos de estrés, actúan como una fuente de energía fácilmente disponible, ayudan con la pérdida de grasa, reparan tejidos, forman células, anticuerpos, ARN y ADN, transportan el oxígeno a través el cuerpo, etc.
¿Cuáles son los famosos BCAA’s?
Unos son producidos por el cuerpo de forma natural, otros no y se denominan esenciales ya que se deben obtener de la dieta. Se llaman ramificados debido a su estructura molecular, una vez ingeridos van al hígado y de ahí al tejido muscular. En la lista de los aminoácidos esenciales tenemos: fenilalanina, isoleucina, leucina, lisina, metionina, treonina, histidina, valina y triptófano.
La leucina tiene propiedades anti catabólicas y es probablemente el más importante de los tres por su capacidad para estimular la síntesis de proteína. La isoleucina ayuda a prevenir la pérdida de masa muscular, promueve la reparación de tejidos y ayuda a mantener la glucosa en sangre estable. Por último, la valina favorece el equilibrio nitrógeno, repara el tejido y puede estimular el sistema nervioso central.
¿Debo tomarlos yo?
Este suplemento es ideal tanto para quienes buscan ganar masa muscular, como perder grasa, ambas personas se beneficiarán de diferente manera. Son totalmente inofensivos y su consumo es completamente seguro.
Son ideales para tomar antes del entrenamiento cuando tu cuerpo viene de un ayuno importante por ejemplo, antes, durante o post entreno y en otras ocasiones en función de tu dieta y tus necesidades. Son totalmente necesarios si trabajas en gimnasio, corres, haces bici o entrenas natación, etc y qué decir si buscas una mejora muscular.
¿Cuánta cantidad puedo tomar y como elegir unos buenos BCAA’s?
La elección de los suplementos nutricionales es fundamental para conseguir los objetivos que te propones, puedes encontrarlos tanto en polvo como en cápsulas y en diferentes ratios.
El ratio de los aminoácidos es la relación en que se aporta cada aminoácido, la leucina es especialmente relevante, esto quiere decir que aparece en mayor proporción (2.1.1 – 4.1.1 – 8.1.1…)
Un ratio de leucina muy superior al resto puedes generar desequilibrio, así como un aporte de leucina sin los demás aminoácidos también es insuficiente, por ello lo que debes hacer es asemejarte lo más posible al que encontramos de forma natural en la naturaleza, además de por cómo incide sobre los niveles de triptófano y por tanto serotonina. Los más adecuados serían 2.1.1 o el siguiente 4.1.1. Para que entiendas la semejanza veamos el ratio de algunos alimentos:
Pollo: 1,5:1,06.1
Atún: 1,6:0,9.1
Huevo: 1,3:0,8.1
La relación 2:2.1 es la más trabajada, en ocasiones encontrarás ratios incluso de 12:1.1 ya que la leucina es más barata de fabricar y a algunas marcas no les importa aumentar su aporte indiscriminadamente, pero no es oro todo lo que reluce y muchas veces lo único que hacen es bajar la isoleucina y la valina llegando a aportar niveles ridículos.
Ahora que conoces qué y para que sirven ya puedes elegir unos buenos aminoácidos y mejorar tu rendimiento a partir de hoy.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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