When To Take BCAAs - Everything You Need To Know

THE BEST TIME TO TAKE BCAA'S

The short answer:

Studies show that 5-15 grams of BCAA powder prior to or during your workout helps to...

• Promote Muscle Protein Synthesis
• Reduce Muscle Fatigue
• Improve Muscle Recovery
• Increase Energy Levels

The long explanation:

The exact BCAA dosage is dependent on your specific health and athletic goals. While more research needs to be done to define the optimal dosage for athletes, recent research has found that consuming a daily dose of 10-15 grams of BCAA supplements provides optimal results.

Aim for the following daily dose of BCAA supplements:

• BCAAS FOR WOMEN: Minimum of 10 grams of BCAA per day
• BCAAS FOR MEN: Minimum of 15 grams of BCAA per day.

It is important to note that maintaining your BCAA supplementation over a long period of time -- over 10 days -- needs to continue in order to see any significant benefits.

This means taking BCAAs everyday. 

Experienced trainers and nutritionists, recommend that athletes who want fast results should be flexible in taking BCAA. Supplementation can occur ten to twenty minutes before working out, during workouts, and even between meals.

WHAT ARE BCAAS?

BCAAs, frequently supplemented by athletes for muscle growth, energy, and enhanced performance, stands for Branched-Chain Amino Acids, a group of three essential amino acids;

• Leucine 
• Isoleucine
• Valine

Branched-Chain amino acids are the building blocks of muscles that are used to make proteins and play a critical role in the proper functioning of the human body.

Because BCAAs are considered essential, the human body is unable to produce them and they must be consumed through food sources as well as proper supplementation.

Your body needs 20 different amino acids in order to grow and function appropriately. Of these 20 amino acids, nine are considered to be essential, with the most crucial three being;

Leucine:

• Critical for protein synthesis and metabolic functions.
• Prevents breakdown of muscle protein.
• Contributes to repair and growth of muscle and bone tissue.

Isoleucine:

• Stimulates immune functions.
• Aids muscle metabolism.
• Supplements immune function, hemoglobin production and energy regulation.

Valine:

• Stimulates muscle growth and tissue repair.
• Supplements energy production.

BCAAs account for nearly 35-40% of the protein in your body, and 14% of protein in your muscles. One of the most interesting qualities about BCAAs is that they are mainly broken down in the muscle. BCAAs bypass the liver and are directly absorbed into the bloodstream, rapidly sending energy to your muscles. 

While all three BCAAs are referred to as building blocks for protein and muscles, research has found that leucine may play a specific role promoting muscle-protein synthesis. 

As a group, BCAAs play a vital role in protein synthesis and energy production, leading to various benefits in muscle energy metabolism and enhanced athletic performance. 

WHAT ARE BCAA SUPPLEMENTS? 

Branched-chain amino acids, BCAAs, are the "building blocks" of protein; crucial for:

• Muscle Protein Synthesis
• Energy Production
• Muscle Energy Metabolism
• Muscle Recovery

BCAA supplements come in a variety of forms including powders, tablets, and ready to drink, typically sold on nutrition sites or brick and mortar nutrition stores. 

The best BCAA supplements are formulated with the widely researched 2:1:1 ratio of Leucine to Isoleucine and Valine. 

Leucine: Boosts muscle protein synthesis and increases muscle growth. 

Isoleucine: Increases energy levels and improves muscle recovery after strenuous training. 

Valine: Promotes muscle growth while repairing muscle tissue fibers and regulating blood sugar levels. 

HOW TO TAKE BCAAS

Add 1 serving or your ATH BCAA powder to 8-16 ounces of iced cold water. 

For a stronger taste use less water and for a lighter taste use more. 

ATH's BCAA powder is the perfect intra-workout drink with added electrolytes from Pink Himalayan Sea Salt. Rich in trace minerals, these natural electrolytes help improve cell communication and hydration.  

5 SCIENCE BASED BCAA BENEFITS 

• Increases Muscle 
• Improves Muscle Recovery 
• Increases Weight Loss 
• Increases Energy 
• Rapid Results 

1. INCREASES MUSCLE

One serving of ATH BCAAs (2-3 grams Leucine) has been shown to be the most effective in stimulating muscle protein synthesis. 

Leucine plays a vital role in building muscle fibers and reducing protein breakdown - which ultimately improves muscle growth. 

Considered the building blocks of protein, supplementing with BCAAs helps protect lean muscle mass by restoring amino acid stores that have been used by the body, specifically the muscles, during intense exercise. 

The key amino acid when it comes to muscle growth is Leucine...Leucine is king. Studies show that the 2:1:1 ratio of Leucine to Isoleucine and Valine is the most effective to improve muscle growth because of the higher amount of Leucine. 

2. IMPROVES RECOVERY TIME

Supplementing with 10-15 grams of BCAAs prior to or during your workout has been shown to improve recovery by reducing the duration of DOMS, delayed onset muscle soreness.

BCAAs have been widely studied to decrease muscle damage caused by both resistance training and endurance exercise while simultaneously increasing muscle-protein synthesis.

BCAA supplementation has been studied for years and the research has shown that BCAA supplementation helps to decrease your recovery time and help you build muscle.

3. INCREASES WEIGHT LOSS

The best way to use BCAAs for weight loss, is to supplement with 15 grams of BCCAs per day while following a high protein diet and incorporating high intensity training into your workouts.

Branched-chain amino acids in the ratio 2:1:1 have been shown to increase fat loss and prevent weight gain.

Studies show that individuals who consumed an average of 15grams of BCAAs each day coupled with a high protein diet, had a 30% lower risk of obesity and weight gain.

When it comes to weight loss, Isoleucine is the key player. Isoleucine has been shown to activate fat receptors in the body to boost fat burn and prevent fat storage.

In one experiment conducted in 1997 which involved competitive wrestlers, the participants who followed a low-calorie diet in combination with BCAA experienced a decrease in body fat when compared to the wrestlers placed on a placebo. So, while dieting, BCAA can help athlete and individuals to shed some weight and grow their muscle.

4. INCREASES ENERGY

Valine (one of the essential amino acids) has been identified to be vital in increasing energy for workouts and other strenuous activities.

BCAA’s are broken down during exercise to boost the overall energy of the body.

When athletes use BCAA’s, they can train longer and reduce fatigue to build their muscle and achieve dependable results.

5. RAPID RESULTS

Once consumed, BCCAs are rapidly absorbed and immediately entered into the bloodstream by bypassing breakdown in the liver and being sent directly to muscle tissues.

Bypassing the liver and digestion process, allows BCAAs to quickly stimulate the build-up of muscle tissues, quickly promoting protein synthesis which leads to muscle growth. 

When compared with whey protein and other rich protein shakes, which may take several hours to be digested or broken down; bodybuilders and athletes prefer BCAAs for its quicker absorption. 

FREQUENTLY ASKED QUESTIONS 

WHAT ARE BCAAS?

BCAAs are short for Branched-Chain Amino Acids. Leucine, Isoleucine, and Valine are the three essential amino acids that make up BCAAs. 

WHAT DO BCAAS DO? 

BCAAS are the building blocks of protein and muscle. They promote muscle protein synthesis, increase energy and metabolism, and support muscle recovery. 

WHEN TO TAKE BCAAS? 

BCAAs should be taken 10-20 minutes prior to or during your workout. Added electrolytes from pink Himalayan salt make ATH BCAAs the perfect intra-workout drink.

HOW MUCH BCAAS SHOULD I TAKE?

Research shows that consuming a daily dose of 10-15 grams of BCAA supplements provides optimal results. 

BCAAs for Men: Minimum of 15 grams per day. 

BCAAs for Women: Minimum of 10 grams per day. 

HOW MANY TIMES A DAY SHOULD I DRINK BCAAS?

We recommend using BCAA's 1-2 times a day. It's best consumed prior to or during your training. 

CAN I ADD BCAAS TO MY PRE?

YES! BCAAs can be added to your PRE 2.0. BCCAs provided the amino acids needed to support your muscles and training, while PRE 2.0 will give you 100mg of clean energy. 

IS IT OKAY TO TAKE BCAA BEFORE BED?

Since BCAA's have been shown to decrease cortisol levels and increase growth hormone levels, it can be beneficial to take BCAA's before bed. Both Cortisol and Growth Hormone play important rules during sleep.

BOTTOM LINE

BCAA supplements are simply the best option for individuals and fitness professionals considering to improve strength, to build-up damaged muscle, achieve weight loss and for athletes training for a crucial competition. Research about this supplement is still ongoing, but then, we recommend that individuals should consult experienced and certified healthcare professionals to ascertain if it will be good for them and to know when to take BCAA's.