BCAA

The abbreviation BCAA stands for the three branched-chain amino acids leucine, isoleucine and valine. They are used in strength training, endurance sports and in the definition phase. In the Gigas range, you can choose between powders, capsules and tablets from the brands Olimp, Peak, BioTech USA, SCITEC and 5% Nutrition with different mixing ratios and flavors.

BCAA amino acids in sport

You will find BCAAs in the range in two main forms: as a powder for flexible use and as capsules or tablets for on the go. The areas of application range from strength training and endurance sports to the definition phase, and athletes choose differently depending on the training phase and duration of the workout.

The name "Branched-Chain Amino Acids" refers to the three proteinogenic amino acids with a branched side chain: L-leucine, L-isoleucine and L-valine. This complex differs structurally from other essential building blocks. The body cannot produce them itself; they are absorbed through food or food supplements. They are naturally contained in protein-rich foods such as meat, whey products, eggs and dairy products. Leucine, isoleucine and valine make up around a third of the essential amino acids in muscle proteins.

In strength training and muscle building

Strength athletes typically take BCAAs around training: 30-45 minutes before the session as a pre-workout portion, during training as a sipping drink or directly after the session. 5-10 grams per serving is the usual amount for strength training, 10-15 grams are used on higher training days.

Leucine, isoleucine and valine are metabolized in the muscles and do not go through liver metabolism first. This is a biochemical property of these three branched-chain building blocks. In strength training they are often combined with Whey protein or other Protein supplements combined.

Powder has an advantage in strength training: you can mix it quickly with your Pre-workout drink and thus combine several supplements in one application.

In endurance sports

For longer training sessions of 90 minutes or more, many endurance athletes integrate these supplements into their drinking system. The continuous intake of small amounts during exercise, known as sipping, is common among marathon runners, cyclists and triathletes.

As a training drink, BCAAs are suitable for endurance sports because they are well accepted when drunk in large quantities over several hours. Different flavors help to ensure that the amount drunk does not become too monotonous. For sessions lasting over 90 minutes, endurance athletes often opt for BCAA-glutamine combination powders such as the SCITEC BCAA + Glutamine Xpress.

Branched chain amino acids in the definition phase

In the definition phase, many strength athletes take the supplements as a supplementary intake in addition to the reduced amount of food. One portion provides significantly fewer calories than a protein shake and contains neither fat nor carbohydrates.

Capsules have an advantage in the diet phase: you don't need to drink any extra and can also take them between meals. Products like Olimp 1100 Mega Caps or Peak Caps are well suited for this.

The right form: BCAA capsules, tablets or powder?

Powders, capsules and tablets each have their own strengths. The right choice depends on how and when you take it.

In powder form

BCAA powder is usually the cheapest form per gram of active ingredient in the range and generally provides more active ingredient per serving than capsules. The dosage can be adjusted to body weight and training intensity. You mix the powder with water or another drink, many athletes use it as a Intra-workout drink.

The flavors range from fruity to neutral. Instantized powders dissolve better in water than non-instantized variants. Here you will find powder products such as Olimp BCAA Xplode, SCITEC BCAA + Glutamine Xpress or 5% Nutrition AllDayYouMay.

In capsule and tablet form

Capsules and tablets have a simple and exact dosage, but are usually more expensive per gram and contain less active ingredient per intake than powder. The capsule form has a neutral taste, does not require mixing and fits in any sports bag. The longer shelf life and space-saving storage make it suitable for travel or office use.

Gigas offers various capsule and tablet options: Olimp 1100 Mega Caps with 300 or 120 capsules, Peak Caps 240 and BioTech USA 6000 Tablets.

Quality characteristics and composition

What should you look out for when choosing? The main differences lie in the mixing ratio, the dosage and the additives.

Ratio of leucine, isoleucine and valine

The ratio of the three branched-chain amino acids (leucine, isoleucine, valine) varies. The classic and most commonly used ratio is 2:1:1, i.e. twice as much leucine as isoleucine and valine. Alternative ratios such as 4:1:1 or 8:1:1 with a higher proportion of leucine are available, but they have not clearly established themselves over the classic 2:1:1.

Typical serving sizes are between 5 and 15 grams. The World Health Organization states that the daily BCAA requirement for adults is 39 mg leucine, 20 mg isoleucine and 26 mg valine per kilogram of body weight. The maximum daily dose for isolated intake is 8.2 grams, divided into 4 grams of leucine, 2.2 grams of isoleucine and 2 grams of valine. You can find different dosages here: Olimp BCAA 1100 provides 1100 mg per capsule, BioTech USA BCAA 6000 offers 6000 mg per daily dose from 4 tablets with 3000 mg leucine, 1500 mg isoleucine and 1500 mg valine.

Purity and additives

A distinction is made between instantized and non-instantized variants of powders. Instantized powders dissolve better in water. Sweeteners, flavorings and colorings are included in many products to round off the taste. Some products also contain vitamins such as vitamin B6.

Pay attention to allergens and intolerances. Some capsules use gelatine shells, which are not vegan. Vegan athletes use either powders or products with plant-based capsule shells.

Origin and production standards

Our brands come from different production countries: Olimp produces in Poland, Peak is made in Germany, BioTech USA has its headquarters and production in Hungary (EU), SCITEC manufactures in Europe, and 5% Nutrition comes from the USA.

During production, a distinction is made between fermentative and synthetic processes. Fermentative processes provide the active ingredient in food quality and are often the choice for vegan products.

Taking and dosing BCAA correctly

When and how much you take depends on the type of training, time of day and combination with other supplements.

Optimal timing

30-45 minutes before training is a typical pre-workout timing. During longer sessions, many resort to sipping, i.e. the continuous intake of small amounts throughout the workout. Immediately after training, athletes often combine the supplements with carbohydrates.

When training on an empty stomach or during intensive endurance or strength units, many athletes turn to these supplements as an additional source. On non-training days, taking them between meals is an option.

Dosage according to body weight and training intensity

5-10 grams per serving are suitable for athletically active people with 60-80 kg body weight. 10-15 grams per portion are used in intensive training phases. Dividing it into several smaller portions throughout the day also works.

Gastrointestinal complaints may occur if very high doses are taken. Look at the label of the individual product for the exact recommended intake and the manufacturer's instructions.

Buy BCAA supplements online

In the Gigas range you will find BCAA products from Olimp, Peak, BioTech USA, SCITEC and 5% Nutrition. You can choose between different flavors and dosage forms, depending on whether you prefer powder for flexible dosing or capsules for on the go.

Compare dosages, ratios and price per gram of active ingredient to find the right product for your sports nutrition.

Fast shipping within Germany: If you order before 2 p.m. on weekdays, your parcel will be sent out the same day, free of shipping costs for orders over 75 €.