If you are into fitness, you may have probably heard a thing or two about branched-chain amino acids (BCAAs) from your supplement-savvy training partner or on the internet.
Let us find out what are BCAAs, how to use BCAAs, and when should you take BCAAs.
Branched-chain amino acids (BCAAs) refer to three essential amino acids: Leucine, isoleucine, and valine that the human body cannot produce on its own.
Therefore, it's important that you should take them either from your daily diet or supplements.
Some of the best dietary sources of BCAAs include eggs, fish, poultry, meat, and dairy products.
Let us now explore some of the biggest advantages of BCAA supplements for fitness enthusiasts like you.
BCAAs are known to inhibit the onset of both peripheral (when your muscles get tired) and central (when your brain gets tired) fatigue. This helps you train harder and longer to make your gym sessions more rewarding and productive than ever.
One of the biggest benefits of BCAA supplements is that they act as additional sources of energy during prolonged exercise.
Moreover, BCAA supplementation can improve average power relative to body mass and all-out sprint peak power to enhance both anaerobic performance and aerobic exercise capacity.
BCAAs are known to improve muscle mass, growth, healing, repair, and recovery while preventing protein breakdown.
The recommended dose of BCAA supplement is 4-20 grams every day, preferably divided into split doses and taken throughout the day.
For instance, you can take 5 grams each of BCAA supplements as soon as you wake up in the morning, before your workout session, after your workout session, and before you sleep in the night on your workout as well as rest days.
Long-term and regular use of BCAA supplements is important to achieve the full results of BCAA supplements. You can mix BCAA powder with a cordial, water, milk, or sports drink for use before, during, and after a workout.
By taking BCAA supplements before, during, and after workouts, you can improve the ability of your body to promote protein synthesis, prevent muscle protein breakdown, build solid muscle, and improve amino acid levels in the bloodstream.
Ideally, you should take BCAA approximately 30-40 minutes before a workout, within 30 minutes after a workout, and 2 hours after meals.
We hope that this informative guide on how to use BCAAs and when should you take BCAAs will help you conquer your reps and sets with ease and bring out the hidden Hulk in you.
Note: It is important to remember that BCAA supplements are generally not recommended for pregnant, breastfeeding, or lactating women unless otherwise recommended by a medical practitioner. Under no circumstance, you should abuse or overdose on BCAA supplements in hopes of quick results.