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The term BCAA (branched-chain amino acid) refers to a group of branched biogenic amino acids that include three main compounds: leucine, isoleucine, and valine. These compounds cannot be produced by our body and are therefore classified as exogenous amino acids that must be supplied to our organism from outside sources. When it comes to food products containing these substances, we should primarily mention high-protein products of animal origin (dairy or meat products) and those of plant origin (almonds, sesame, or flaxseed). In the case of synthetic dietary supplements, the ratio of these amino acids typically stands at 2:1:1, although products with different proportions exist. Opinions are divided regarding the effects of BCAA in sports nutrition, with some individuals claiming it has no impact, while others consider it a cornerstone of sports supplementation. Nevertheless, the advantages linked to using the preparation speak for themselves. Branched-chain amino acids primarily serve as a fundamental regenerative supplement – they inhibit catabolic processes and enhance anabolism, alleviate fatigue, and boost energy intake, limiting the consumption of other amino acids for energy processes. The dosage of BCAA is primarily dependent on an individual's body weight and lifestyle. Non-athletes should consume 1 to 2 grams of the preparation per 10 kg of body weight, while athletes are advised to use 20 to 30 grams at a weight of 70 to 110 kg.

The matter of how to use the product remains unresolved. Some believe that the best time is before or during training to immediately provide protection to the body against catabolism. Others, however, believe that the best time is immediately after the end of physical exertion to immediately initiate anabolic processes. Protein formulations are often used in sports supplements. Proteins are large biological polymers that contain amino acid residues combined with peptide bonds. They are the main building block of muscle mass and one of the three main components of food. In the current market for supplements, there are various types of protein formulations that differ in solubility and absorption rate. The following types can be distinguished: – whey protein; – protein isolates; – protein hydrolysates; – casein; – plant proteins (mainly soy and rice). What role does this supplement play? Primarily, it is responsible for the growth of muscle tissue. After intense physical exertion, the body needs the right nutrients. This is the best time to use a protein supplement, which is an ideal substitute for food during training. After providing the right amount to the body, there is activation of anabolic processes and reduction of post-training fatigue. It is also worth mentioning that protein supplements should not replace full-value meals, but only be a supplement to the diet if we are not able to provide the required amount from our menu. The amount of protein consumed depends on the body mass of the user and the type of physical activity performed. Generally, it is accepted that the daily protein dose is: – 1.4-1.6 g/kg body weight (endurance sports) – 1.6-1.8 g/kg body weight (strength sports).

Nevertheless, it is typically recommended to administer somewhat larger doses, depending on the effect of calories in the diet, training schedule, and intended goal. Creatine is one of the most frequently employed supplements among athletes. This compound occurs naturally in the body (in the muscles) and contains protein components. In the muscular system, creatine is stored in two forms - phosphocreatine and free creatine.

Although this compound is present in many other forms than the two previously mentioned ones, it is distinguished by the following types: - nitrate creatine, - buffered creatine monohydrate, - citrate creatine, - magnesium creatine chelate, - ethyl creatine ester, - phosphorus creatine, - gluconate creatine, - apple creatine, - creatine monohydrate, - pyroglutamate creatine. Regardless of the form of the preparation, the supplement is responsible in our body for the release and production of ATP – adenosine triphosphate – which is the main energy compound in our body. Stimulation and increase of energy content lead to intensification of performance parameters such as strength and endurance. This in turn results in an increase in the results achieved during training. Furthermore, creatine promotes protein synthesis, which facilitates the growth of lean muscle mass. It is also worth noting that, like amino acids, it contributes to the improvement of the body's regeneration after physical activity through pH normalization. The dosage of creatine is largely dependent on the form used and the recommendations of the manufacturer of the respective supplement. Very often the supplementation of creatine is associated with phases of saturation and loading, the observance of which is essential for achieving the desired effects. It is also worth mentioning that magnesium chelates should be included in the supplementation when taking this preparation. These compounds enhance its action, allowing for an even more intense effect of creatine. Vitamins are exogenous and organically occurring chemical compounds that are characterized by a diverse structure. They are usually delivered to our body with food. Vitamins are essential components of our diet and the basis for proper functioning of our body. It is difficult to determine the function of vitamins unambiguously due to the multitude of their types. Currently, there are 13 types of these compounds, which are divided into two smaller groups depending on the medium in which they dissolve. The first group includes those that are soluble in fats, such as vitamins A, D, E, and K. In the case of the second group, i.e., water-soluble compounds, the vitamins of the B group and the substance designated by the symbol C are mentioned. The symptoms of deficiency of the individual types, as well as the most common sources in our diet, are presented in the table below. Source: planszedydaktyczne.pl As can be seen, practically the entire physiology is dependent on these small compounds. Therefore, it can be said that it is the basic dietary supplement not only in the case of sports, but also for our entire life.