When Should You Take BCAAs?

When Should You Take BCAAs?

Both highly trained athletes and everyday fitness enthusiasts often supplement with branched-chain amino acids (BCAAs). Some evidence shows that they may help build muscle, reduce workout fatigue and decrease muscle soreness after exercise. People often wonder how best to time BCAA supplements around their exercise regimen to reap the desired health benefits. This article takes a closer look at BCAA supplements, as well as how and when to take them. BCAAs include three essential amino acids: valine, leucine and isoleucine — all of which have a branched chemical structure. The supplements typically supply twice as much leucine than isoleucine or valine, which is sometimes referred to as a 2:1:1 ratio. This is because leucine may be especially good at stimulating protein synthesis and suppressing the breakdown of muscle protein. All three BCAAs are directly taken up by your muscles rather than first being metabolized by your liver. As a result, BCAAs may have a faster effect.

When Should You Take BCAAs?

How BCAAs help your body?

BCAAs increase the rate of protein synthesis for greater muscle hypertrophy (growth) and maintenance of lean muscle mass during non-training periods such as recovery from injury.
BCAA supplements can help to reduce tiredness, which can significantly boost your workout. This is one of the key reasons which they are recommended to take before your workout. They do this by inhibiting the production of serotonin, which often rises during exercise. Serotonin increases the ‘perception of fatigue’ which means you will tire more during your workouts. If you haven’t already worked it out, BCAAs  will prevent this from occurring, giving you more energy. Therefore you can work out for longer, push harder and lift even more weight.

BCAAs may improve strength development with training when more than 4g per day of Leucine is consumed, because of effective increases neuromuscular coordination.

BCAAs enhance strength endurance and decrease fatigue because BCAAs can be burned as energy to replenish ATP (Adenosine Triphosphate) levels, the primary energy molecule in the human body. They also delay fatigue and tiredness by inhibiting Tryptophan receptors in the brain.

BCAAs reduce muscle catabolism (degradation) by protecting lean muscle tissue. This also prevents muscle mass reduction in endurance sports, where BCAA levels in blood plasma can drop significantly.

BCAAs preserves the integrity of muscle fibres. This decreases muscle soreness and allows you to train more frequently helping you to reach your full athletic potential more efficiently and effectively.

When should you take BCAAs?

BCAA supplements are known to have a beneficial effect on muscle endurance and performance as they help stimulate protein synthesis in muscles while you train and compete. BCAA drinks play a vital role in muscle and energy production during-workout, hence they are helpful intra-workouts. They are helpful post workout for muscle repair and recovery.

How to consume BCAA?

Mix 1 scoop of Fast & Up BCAA with 500 ml of water. Shake well to dissolve. Drink during exercise on training days or post workouts/ game. For best results, use 2 scoops per day.
When Should You Take BCAAs?

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Sayali Naik

-Expert and Writer