BCAA supplements are very popular with bodybuilders and athletes. BCAA supplements are well-known for their ability to build muscles, reduce fatigue, and decrease muscle soreness.
It is still a debate as to when BCAA supplements should be taken for maximum effectiveness. Some people believe that it is best to take them after a workout, while others feel that they are best taken before a workout. There are also those who continue to drink their BCAAs in shakes while working out.
This article will provide a more detailed look at BCAA supplements. What are the benefits of BCAA supplements? When is the best time to use them?
What are BCAAs?
Branched Chain Amino acids are a group that includes three essential amino acids – leucine and isoleucine. Your body’s proper functioning depends on amino acids, which are the building blocks for protein. Your body cannot synthesize 9 essential amino acids, so you must get them from your diet. BCAAs account for % of all amino acids in the body. BCAAs have a unique molecular arrangement, with a chain that branches off. This allows them to be absorbed and metabolized directly in the muscles, without causing any stomach problems. They absorb more quickly than any other amino acids.
A well-balanced diet can provide enough BCAAs. BCAAs taken from foods have a higher absorption rate than supplements. This is due to the presence of important nutrients in the food.
BCAA Supplements: Why?
It is difficult to get enough quality protein in our busy lives. You can easily meet your protein requirements by taking BCAAs and protein powders in capsules or powders. If they are not readily available at your local supermarket’s health products aisle, you can easily order them online.
BCAA supplements can be carried around easily. You can mix them with water or juice, and you can take them anytime during or after your workout.
BCAA supplements typically contain the amino acids leucine and isoleucine in a 2:1 ratio. Because leucine is well-known for its ability stimulate protein synthesis and suppress muscle protein breakdown, the amount of leucine in BCAA supplements tends to be higher than other amino acids.
BCAAs can be used to increase muscle growth and improve exercise performance. There are many supplements on the market that have shown great promise and are worth a look. These supplements can be beneficial for anyone who is a regular exerciser and wants to improve their progress.
These are the 5 Benefits of BCAA Supplements for Your Workout
BCAAs can be very effective in increasing muscle mass and recovery from a workout (1). They can help you build stronger and bigger muscles. They also help reduce muscle soreness, and improve your workout performance. BCAAs also help with weight loss (2).
Many studies have been done to determine how BCAA supplements can help you exercise.
BCAAs increase weight loss and maintain muscle mass
Everyone wants the perfect body for summer. It is possible to get it by doing intense cardio and eating a balanced diet.
However, your current weight may dictate that you need to eat a low-calorie diet and exercise regularly to achieve your desired weight.
Glycogen depletion can occur when you exercise on a calorie-deficient diet. To meet the energy requirements of exercise, your body begins to convert muscle protein into amino acid.
BCAA supplements are a great way to increase your muscle energy and create anabolic conditions. This ensures that muscle proteins aren’t broken down and that muscle mass is maintained (3).
The BCAA supplement will therefore increase muscle growth.
Reduces Fatigue During Exercise
You must maintain your energy levels and avoid fatigue when training to achieve your peak performance. You can become fatigued and have a reduced ability to complete a task.
BCAA supplements can reduce fatigue and improve performance. High levels of serotonin can cause exercise fatigue. BCAAs can help prevent this by limiting tryptophan, which helps to produce serotonin.
This reduces the DOMS and helps you recover faster after a workout
You may feel sore for a few days after your workout. This can be more if you’re new to the exercise routine. Difficult onset muscle soreness (DOMS) is the name for this soreness. DOMS can develop hours after an exercise session and last up to 3 days.
DOMS can be caused by a tiny tear in muscles following exercise. BCAA supplements can help reduce muscle damage, which in turn will result in a reduction of DOMS lengthening and severity (5, 6).
Reduces the breakdown of muscle protein
Muscle protein is constantly being synthesized and broken down in the body. The amount of protein found in the muscle depends on the balance between these two processes. Muscle wasting occurs when the muscle protein loss is greater than the muscle protein synthesis. BCAA supplements prevent muscle protein breakdown (7).
It serves as an energy source while working out
Your muscles’ main source of energy is glucose. When this energy reserve is low during a workout, BCAA can be used to provide an alternative source of energy ((8)).
BCAA Supplements: Timing Your Aminos is Important
We have now confirmed that BCAA supplements can improve workout performance. The next big question is when to take them for maximum effectiveness.
To find out the answer, there have been many studies. Let’s look at what these researchers discovered.
BCAAs Pre-Workout Supplements
BCAAs can be used as a pre-workout supplement to increase performance and muscle growth (9). Dominant DOMS is common in athletes who perform high-intensity exercise. BCAA supplements can reduce muscle soreness, speed up recovery and help with muscle soreness.
BCAAs can be used to fuel performance by being taken before a workout (10). Because it is directly in the muscle, BCAAs can improve muscle protein synthesis.
In 2006, a study in the Journal of Nutrition found that BCAA supplement users felt less tired during and after exercise (11).
A second study, published in The International Journal of Sports Nutrition and exercise Metabolism (2010) by Japanese scientists, involved 12 participants. The participants were divided into two groups. The BCAA supplement was used by half of the participants, while the dextrin placebo was used for the other half (12).
The BCAA group was found to have less fatigue, greater muscle endurance, and lower muscle soreness.
> Summary: BCAAs can improve performance by increasing endurance, decreasing muscle fatigue and DOMS during exercise.
BCAA Supplements during Workouts
You might find it awkward to take a break during a workout and eat a supplement shake or a capsule. However, scientific studies have shown its effectiveness in scientific ways.
A 1991 study published in the European Journal of Applied Physiology & Occupational Physiology found that participants received BCAA supplements while running a 30-km race or a marathon. The participants were also measured for their mental and physical performance.
These runners were tested mentally using the Stroop Colour and Word Test (CWT) before and during the run. The supplement was found to improve the performance, and speed and endurance were higher in those who ran slower for the last few kilometers. A large improvement was also seen in the mental score of the BCAA group (13).
However, some studies had mixed results. This time, two groups of cyclists were analyzed. They were each given BCAA during an hour-long exercise session. The BCAA group had less fatigue and better mental acuity than the other. However, this was still a very low number. Only 7% of the difference was for fatigue (14), and 15% for mental strain (15).
For concrete conclusions, more studies are needed.
> Summary: The use of BCAA supplements during the activity has shown great benefits both before and after. Long-distance runners especially benefit from this because it improves their speed and endurance.
BCAA Supplement during Post-Workout Window
BCAA supplements can be taken after a workout to provide essential amino acids for muscle building.
The Department of Kinesiology and Health at Rutgers University in the United States conducted a 2018 study that divided the subjects into two groups. One group received a BCAA supplement, while the other had a placebo. The protein synthesis was measured within one hour and then again in the second hour (15).
Both groups showed similar results in measurements immediately. The BCAA group showed a significant increase of muscle protein synthesis in comparison to the control. However, there was no noticeable difference immediately. Numerous other studies confirm the same.
> Summary: BCAAs are very effective in encouraging muscle recovery after exercise. It provides the essential amino acids necessary for muscle building.
There are many benefits to taking BCAAs prior, during, and after exercise. Which of these times is best to take BCAA supplements, though?
BCAA was the most effective after-workout, according to all studies. The BCAA supplement can be taken after a workout to increase muscle recovery and speed up recovery. It provides the amino acids necessary to help build new muscles.
The best time to take BCAAs depends on your goals, your timing and how long you are working out. If you exercise for long periods, supplementing during your workout can be beneficial.
If you are a bodybuilder or into cardio training whilst fasting (fasted-cardio-training), you may prefer taking BCAAs before your workout to prevent muscle breakdown. The BCAA supplements can provide an energy boost, even if you’re fasting.
> Summary: Although BCAA supplements are best taken after a workout, they can be beneficial for muscle recovery and building. However, it is better to take them pre-workout if your training is fasting.
What is the right dosage of BCAA Supplements
It is just as important to take the right amount of BCAA supplements as it is how long you take them. Multiple studies have shown that 4 grams of BCAA should be taken before you start a workout to increase performance. However, if you want to focus on muscle recovery and performance, 7 grams is recommended.
A study showed that 10 grams of BCAA was used to strengthen the non-dominant arms in 15 young men. When compared with the ones who took it post-workout, the pre-workout group experienced lesser DOMS and exercise -induced-muscle-damage (EIMD) (16).
Take 5-10gms of BCAA post-workout. It is important to remember that you must take BCAA supplements daily if you want to see results. Non-performance days are also covered.
You can supplement your diet with up to 5 gms per day, depending on your needs. This amount may be beneficial to athletes (17).
What is the recommended dose of BCAA for people who do cardio?
BCAA supplements have been proven to be beneficial for people who do cardio several times per week, twice daily. This is especially true for those who do HIIT cardio with a low-calorie diet.
You can avoid muscle loss and intense fat by adding 5g BCAA to your workout and continuing to take them throughout the exercise process.
What is the upper limit for BCAA Supplements per day?
Most people don’t experience side effects from BCAA supplements. However, there have been several studies that show that BCAA supplements can cause side effects in most people. The safe upper limit is approximately 0.5 grams per day (18-19).
The Last Note
BCAAs are the powerful trio of amino acids leucine and isoleucine that allow the body to function efficiently. It aids in muscle recovery and reduces muscle damage from exercise. It can also help you lose weight.
If you are willing to work hard, BCAAs can be easily obtained by eating a balanced diet. Supplements have been proven to be more effective in providing the optimal level of intake for busy people.
It is safe to use and doesn’t cause any side effects. Your fitness goals will dictate the dosage and timing of BCAAs.
BCAA supplements should not be taken if you are exercising in a fasted state, or if you are performing endurance exercise.
