Aminoácidos de cadena ramificada, leucina, valina, isoleucina, Aminoácidos de Cadena Ramificada
Los aminoácidos de cadena ramificada (BCAA por sus siglas en inglés) son un grupo de tres aminoácidos esenciales: leucina, isoleucina y valina. La suplementación promueve la ganancia muscular, la síntesis de proteínas y disminuye la fatiga. Es comúnmente utilizado por personas que tienen una ingesta baja de proteínas durante el día y por atletas.
- Origen: A base de plantas, producto animal, sintético
- Fuente: Leche, huevos, carne, pescado, gérmenes de trigo, soja, frijoles, garbanzos, verduras, cacahuetes, nueces, nueces de Brasil, nueces de pacana, almendras, avellanas, avena, alga espirulina
- Tipo: Aminoácido
- Rango de edad: Adults (18-60), Seniors (>60)
- Toxicidad: Hasta ahora no hay evidencia de su toxicidad.
- Outcomes: Salud Muscular, Prevención de La Fatiga (Salud Muscular)
What are Aminoácidos de Cadena Ramificada benefits?
Conocido como BCAA, aminoácido de cadena ramificada, es un aminoácido que consta de isoleucina, leucina y valina. Como microestructuras orgánicas, actúan en el proceso de construcción de masa magra además de aumentar la energía durante el ejercicio. Debido a estos beneficios, los BCAA reducen la fatiga física y mental, reduciendo la producción de serotonina en el cerebro. Contribuye a fortalecer el sistema inmunológico y regula los niveles de azúcar en sangre. Como se ve, el consumo de BCAA es importante para una rutina de actividad física y está presente en alimentos como: salmón, atún, pollo, ternera, garbanzos, lentejas, frijoles blancos, nueces de Brasil, maní, leche y productos lácteos, huevos y soja. ¡Asegúrate de revisar nuestra prueba de 3 pasos para identificar los suplementos que tu cuerpo necesita, verifica tus necesidades de BCAA y cuida tu salud!
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Published articles about BCAA and Prevención de La Fatiga (Salud Muscular)
Supplementation with 8g citrulline (as malate, with 10g sugar that was also used in placebo condition) during a weight lifting protocol (perform as many reps as possible until fatigue for multiple sets) noted that citrulline was able to delay fatigue and promote more reps performed per set for all sets except the first two and reduced post-workout muscle soreness.
In men complaining of fatigue and given citrulline at 6g daily for 22 days, there was an increase in creatine phosphate resynthesis rates and reduced reports of fatigue. A large increase in aerobic ATP production was noted on day 3 (34%), but since it was attenuated back to baseline at day 15 the results were not statistically significant.
L-citruline reduce el tiempo de agotamiento y la respuesta de insulina a una prueba de ejercicio graduada
In an incline walking test until failure in otherwise healthy persons, 3 or 9g citrulline (acutely or over 24 hours, respectively) appeared to actually reduce time to exhaustion (0.8%, a clinically irrelevant degree) and suppressed the exercise-induced increase in insulin. Other biomarkers tested were unaltered, although heart rate trended to decrease with 3g citrulline
Influencia de ingerir una solución de aminoácidos de cadena ramificada en el esfuerzo percibido durante el ejercicio.
Supplementation of 90mg/kg BCAAs (40% valine and 35% leucine) in trained cyclists during submaximal (70-85% VO2 max) cycling exercise was able to reduce perceived physical and mental fatigue without affecting performance parameters significantly (3 subjects had improvement, 4 did not). Fatigue reduction was confirmed by a Stroops word test, and no influence was found on oxygenation uptake or RER (fat oxidation).
El efecto de los aminoácidos de cadena ramificada sobre el rendimiento psicomotor durante la cinta de correr el ejercicio de la intensidad cambiante que simula un juego de fútbol
7g of BCAA ingested 1 hour prior to a treadmill test (soccer practise simulation) noted that while there were no changes on any measured parameter, that BCAA supplementation was able to preserve cognition in the later stretches of the exercise. The authors hypothesized this was secondary to the fatigue reducing effect, and that this may be useful in sports requiring reaction time and decision making.
Gastos de energía durante el sendero de 2 días que caminan en las montañas (2,857 m) y los efectos de la suplementación con aminoácidos en hombres y mujeres mayores.
A test protocol of small mountain climbing in older individuals noted that a 51g amino acid mixture trended towards but was not significantly better than placebo at reducing muscle soreness and fatigue.
Suplemento de aminoácidos de cadena ramificada durante los ejercicios de esquí prolongados repetidos en altitud
Fatigue, as assessed by a power output test on an erg following prolonged exercise (6-8 hours of skiiing) failed to demonstrate any anti-fatigue effect of BCAA supplementation relative to carbohydrate placebo and appeared to reduce the body weight loss (2.1% loss in placebo, 1.2% nonsignificantly loss in BCAA).
In a double-blind crossover manner, females given either a placebo drink (6% carbohydrate solution) or the same drink with 7.5g BCAA per liter (40% valine and 35% leucine) noted an improvement in performance on the Stroop word test after a soccer game, thought to be indicative of less mental fatigue from exercise. Overall liquid consumption, and thus final BCAA dose, were not quantified.
Administración de aminoácidos de cadena ramificada durante el ejercicio sostenido - efectos en el rendimiento y sobre la concentración plasmática de algunos aminoácidos
Two independent trials (30km cross country run with n=25 and 42.2km marathon with n=193) where BCAA supplementation (50% valine and 30-35% leucine) with some carbohydrates (placebo group also given carbohydrates) at 7.5g (cross country) or 16g (marathon) was able to attenuate post-race fatigue as assessed by the Stroop test. Performance was increased in the slow runners in the marathon, but not in the fast runners.
Efectos de la suplementación de aminoácidos de cadena ramificada sobre el desempeño fisiológico y psicológico durante una carrera de vela offshore
High dose BCAA supplementation (36.25g valine, 25.4g leucine, 10.9g isoleucine taken every 6 hours for the trial, lasting 33 hours) during an offshore sailing test was able to reduce fatigue on day 2, but not day 1, relative to the control given food protein and reduced memory errors in subsequent testing. Hand grip strength test and vertical jump test unaltered with BCAA supplementation.
El efecto de la suplementación con beta-alanina sobre la fatiga neuromuscular en ancianos (55-92 años): un estudio aleatorizado doble ciego
Beta-alanine improved muscular performance secondary to buffering lactic acid in elderly persons, suggesting that it may serve in preventing falls and improving muscle function.
Efectos de veintiocho días de suplementación con monohidrato beta-alanina y creatina sobre la capacidad de trabajo física en el umbral de fatiga neuromuscular
Beta-alanine reduced neuromuscular fatigue. The addition of creatine failed to induce more benefit.
Rhodiola Rosea en la fatiga inducida por el estrés: un estudio cruzado de doble ciego de un extracto estandarizado SH-5 con un régimen de dosis baja repetido sobre el desempeño mental de los médicos sanos durante el deber nocturno
In otherwise healthy physicians, supplementation of rhodiola at 170mg (4.5mg salidroside) for 2 weeks (double blind crossover) was significantly antifatigue as assessed by a total fatigue index and was able to improve performance on work-related tasks by approximately 20%
La efectividad y eficacia de Rhodiola Rosea L.: Una revisión sistemática de los ensayos clínicos aleatorios
Analyzed 11 studies on performance; 4 on mental and 6 on physical. Most consistent benefits seen were with time to exhaustion (theorized to be from reducing the perception of tiredness) in physical activity, and increased mental perfomance under periods of stress.
In healthy and otherwise active (but not trained) individuals given an acute dose of 100mg rhodiola (3% rosavins and 1% salidroside) or 4 weeks of supplementation noted an improvement in time to exhaustion and VO2 max with no significant influence on power output. Attention and reaction time were unaffected in this study,
In a randomized, double-blind, crossover trial, 18 recreationally active participants took 3 mg/kg of Rhodiola Rosea or placebo one hour prior to endurance testing on a bicycle ergometer. When taking Rhodiola, participants took less time to complete the trial, which was statistically significant compared with placebo. Power output was nonsignificantly higher, while heart rate wasn't different. Lactate and salivary cortisol weren't different, while salivary alpha-amylase was higher when taking Rhodiola. When taking Rhodiola, participants noted less fatigue and confusion, but anger, vigor, depression, tension, and performance on the Stroop test weren't notably different than placebo. The rate of perceived exertion was lower when taking Rhodiola
Efectos de la suplementación beta-alanina en el inicio de la fatiga neuromuscular y el umbral ventilatorio en mujeres.
Beta-alanine for 28 days was associated with less fatigue and a greater workload at peak exhaustion but failed to significantly influence VO~2~ max.
6.4 g/day was associated with reduced fatigue and improved performance on a 110% cycling test.
La suplementación beta-alanina de corta duración aumenta el volumen de entrenamiento y reduce los sentimientos subjetivos de fatiga en los jugadores de fútbol universitario
4.5 g/day for 30 days had no significant influence on the line drill. On the other hand, workout volume increased significantly on the bench press and trended overall, and all effects grew with prolonged time. Fatigue was reduced significantly when subjectively recorded but only trended to a reduction in the Wingate test.
Efectos de los 28 días de la suplementación con monohidrato de beta-alanina y creatina sobre el poder aeróbico, los umbrales de ventilación y lactato, y el tiempo de agotamiento.
Beta-alanine improved some parameters of muscular fatigue, but many returned insignificant. Significance was reached with the addition of creatine in another tested group, although VO~2~ max remained unaffected.
Efecto de la suplementación de creatina y la privación del sueño, con un ejercicio leve, sobre rendimiento cognitivo y psicomotor, estado de ánimo y concentraciones plasmáticas de catecolaminas y cortisol.
A week of creatine loading prior to sleep deprivation appears to not influence cortisol or serum catecholamines, but was associated with less reports of fatigue and more vigor relative to placebo. Despite the improved mood state, cognition during the 24 hours of testing was not significantly altered
5 g/day for 9 months (following 10 g/day for five days) failed to benefit well-being, functional capacity, lung function, or muscular capacity as assessed by Maximal Voluntary Isometric Contraction (MVIC). The treatment proved safe, however, and the risk of death was nonsignificantly reduced.
Efectos de la suplementación de creatina sobre el estrés oxidativo y los marcadores inflamatorios después del ejercicio repetido-sprint en humanos
In youth, 300 mg/kg/day for 1 week was able to improve performance on a repeated sprint test (35-m sprints, repeated six times with 10-s rests) relative to placebo, but this was not associated with any change in fatigue (assessed via fatigue index) or in biomarkers of oxidative stress, although inflammation was attenuated. There were unclear effects on muscle damage, since creatine kinase increased while LDH (lactate dehydrogenase, a liver enzyme) decreased.
8 g/day (2 g four times a day) for 5 five days reduced the mental fatigue of subjects who repeatedly performed simple mathematical calculations, as their brains saw an increase in oxygen utilization.
Prevención del dolor de cabeza traumático, mareos y fatiga con administración de creatina. Un estudio piloto
400 mg/kg/day was given for 6 months to children and adolescents who suffered from traumatic brain injury. The number of individuals who reported dizziness was reduced by half, while the frequency of symptoms of fatigue and headache was reduced from around 90% to near 10%.
La suplementación con la creatina de dosis baja mejora la fase de sprint de 400 metros de rendimiento de natación
Supplementation of 5g of creatine with orange juice (7g carbohydrate) twice daily for a week appears to enhance swimming performance in the 400m sprint by selectively increasing the final 50m stretch, and there was also increased performance on a Wingate test (anaerobic capacity and power output) and the fatigue associated with the Wingate test.
Monohidrato de creatina en DM2 / PROMM: un estudio clínico controlado por placebo doble ciego. Miopatía miotónica proximal
10 g/day for 3 months in individuals with myotonic dystrophy type II (DM2 or PROMM) failed to alter power output but significantly improved subjective well-being relative to placebo (mainly less exhaustion following physical exercise).
Rhodiola Rosea (SHR-5), Parte I: Se encuentra que un extracto de raíz patentado de Rhodiola Rosea es efectivo en el tratamiento de la fatiga relacionada con el estrés
In a randomized, double-blind, placebo-controlled trial, 60 participants with stress-induced fatigue were allocated to take 576 mg of SHR-5 Rhodiola Rosea extract or placebo daily for 28 days. The primary outcome was stress-related fatigue, and the supplement group saw a notably greater reduction in fatigue than the placebo group, though no data was supplied by the author. There were also improvements in depression rating, attention, stress, and several measures of cognitive performance. There was a greater reduction in cortisol in the intervention group.
Los efectos de Rhodiola Rosea L. Extracto de ansiedad, estrés, cognición y otros síntomas del estado de ánimo
In a randomized, unblinded trial, 80 participants with mild anxiety were allocated to take 200 mg of Rhodiola Rosea twice per day, or no treatment for 14 days. The primary outcomes were anxiety as measured by STAI and stress as measured by the perceived stress scale, and there was a small, statistically significant greater reduction in both compared with the placebo group. Additionally, there was a statistically significantly greater reduction for Rhodiola for anger, confusion, and total negative mood, and no statistically significant difference for sleep quality, sleepiness, vigor, tension, fatigue, and depression, though fatigue, tension, depression, sleepiness, and sleep quality saw small, nonsignificant improvements compared with placebo. Reaction time didn't see a statistically significant improvement.
Rhodiola Rosea en sujetos con síntomas prolongados o crónicos de fatiga: resultados de un ensayo clínico de etiqueta abierta
In an open-label, single-arm trial, 101 participants with chronic fatigue symptoms were given 400 mg of a 60% ethanolic Rhodiola extract (drug/extract ratio 1.5-5:1) 8 weeks. Fatigue on the Multidimensional Fatigue Inventory was notably reduced after one week and continued to decline at 4 and 8 weeks. The same goes for the numerical analog scale results for chronic fatigue symptoms. there were global improvements on the Sheehan Disability Scale, and the Recent Perceived Stress Questionnaire.
144mg rhodiola (SHR-5) with 2.3% salidroside was able to reduce fatigue, but not stressed, in a cohort of otherwise healthy persons after 1 week of supplementation.
Multicentro, Etiqueta Abierta, Ensayo Clínico Exploratorio con Extracto de Rosea de Rhodiola en pacientes que sufren síntomas de Burnout
In a single-arm, open-label trial, 118 participants experiencing burnout were given 400 mg of Rhodiola extract (1.5–5:1, 60% dry ethanolic extract)daily for 12 weeks. 58% complete the trial. On the Maslach Burnout Inventory, there was a statistically significant improvement in depersonalization, emotional exhaustion, but not involvement or personal accomplishment. On the perceived stress questionnaire, there was a statistically significant reduction in total score, fatigue, harassment, irritability, lack of joy, overload, tension, and worries. The total score on the Burnout Screening Scale was significantly reduced after one week and continued to improve at 8 and 12 weeks. Impairment of sex life and sexual function were generally significantly improved, as were alertness, calmness, and mood.
Efectos terapéuticos y seguridad de Rhodiola Rosea Extract WS® 1375 en sujetos con síntomas de estrés vital - Resultados de un estudio de etiqueta abierta
200mg of rhodiola extract (300-1000mg root equivalent) twice daily for 4 weeks in persons with life and work-related stress was greatly able to reduce dysfunction and fatigue associated with stress in a time-dependent manner. Significant improvements were noted in social and work function secondary to reduced fatigue and improved mood.
Un estudio piloto de doble ciego y controlado con placebo del efecto estimulante y adaptogénico del extracto de Rhodiola Rosea SH-5 en la fatiga de los estudiantes causada por el estrés durante un período de examen con un régimen repetido de dosis baja
20 days of rhodiola supplementation during examination periods for students (100mg SHR-5) was able to improve neuromotoric fitness (accuracy of maze drawing test), fatigue, and well being relative to placebo. Exam scores were 8.4% higher in the rhodiola group relative to placebo.
Un ensayo aleatorio de dos dosis diferentes de un extracto de Rhodiola Rhodiola Shr-5 versus placebo y control de la capacidad de trabajo mental
In military cadets performing regular military night duties, 5 days of supplementation of rhodiola (370 or 555mg of SHR-5) was able to significantly reduce total fatigue and improve well being when measured 2 hours after supplement ingestion and again at the end of the trial. Capacity for mental work significantly increased relative to placebo.
Rhodiola Rosea para la fatiga mental y física en estudiantes de enfermería: un ensayo controlado aleatorizado
In a randomized, double-blind, placebo-controlled trial, 48 nursing students were allocated to take placebo or 364 mg of Rodiola Rosea twice daily for 42 days. The primary outcome was a reduction in fatigue, and there was a statistically significantly greater reduction in the Rhodiola group than the placebo group in the vitality subscale of RAND-36, but less of a reduction on a visual analog scale. There were no statistically significant differences in the change between groups on the RAND-36 scale for physical functioning, role limitations due toi physical health, pain, and social functioning, while the Rhodiola group reported worse general health, emotional wellbeing, and role limitation due to emotional problems, the first being statistically significant and the latter being p=0.052 and 0.051. There were no notable differences in adverse events between groups.
La fatiga se caracteriza por una reducción de la energía física. También puede aparecer como fatiga aguda y/o crónica. La fatiga aguda se debe a actividades excesivas, como el ejercicio físico. La fatiga crónica es multifactorial, influenciada por trastornos metabólicos, deficiencia de nutrientes, inactividad física, provocando cansancio y falta de motivación constante. Las sustancias que ayudan a ello son neuroprotectoras, afectando al metabolismo, las hormonas y la función motora.