The main functions of supplementing branched-chain amino acids (BCAA) are:
1. Improve endurance and improve the fatigue resistance of the central nervous system;
2. Promote muscle strength growth.
The safe supplementation amount of BCAA is 5-20g/day, which can be added to sugar-containing sports drinks at a dose of 1-7g/L. Generally, it is taken in small doses so that it tastes good and is less likely to irritate the stomach. Athletes should avoid high-dose BCAA intake, as it may cause competitive inhibition of the absorption of other amino acids and increase gastrointestinal risks.
The side effects of excessive supplementation of branched-chain amino acids include:
1. Cause an increase in blood ammonia;
2. Causes pyruvate consumption and affects aerobic metabolism to synthesize ATP;
3. Stimulate the gastrointestinal tract and reduce water absorption capacity;
4. Promote protein synthesis, but inhibit gluconeogenesis.