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Keep reading to find out what branched-chain amino acids are, 5 reasons you should take them, and the best times to take BCAAs according to science.
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The three branched chain amino acids (BCAAs) are leucine, isoleucine, and valine. They get their name from the fact that they have a non-linear or “branching” configuration.
Amino acids are the building blocks of protein, including protein from the foods you eat and the muscles in your body.
BCAAs are a group of amino acids called essential amino acids, meaning your body cannot make them. Therefore, you should get BCAAs and other essential amino acids from food or supplements.
Meat, fish, eggs and dairy products are the main dietary sources of BCAAs[*]. Whey protein powder is also high in BCAAs, containing about 20% branched-chain amino acids by weight [*].
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People mix powdered BCAAs with water, like protein supplements. Typical dosages range from 10 to 20 grams of BCAA powder per day.
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By increasing muscle growth and decreasing muscle loss, BCAAs can increase the amount of muscle mass you gain through resistance training.
And a 2018 study from the Journal of Nutrition found that BCAA supplementation is an effective strategy for endurance athletes to cope with high protein needs after exercise [*].
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The effects of BCAAs on fatigue may be due to a decrease in the transport of the amino acid tryptophan (which your body uses to make serotonin) into the brain, causing serotonin levels to temporarily decrease[*].
The ability of branched-chain amino acids to prevent muscle breakdown is also relevant for people who are not athletes or fitness enthusiasts.
Research shows that BCAAs can help prevent muscle loss associated with aging, as well as in conditions such as cancer [*][*]
Fortunately, however, there is enough scientific research to provide a clear picture of how your body responds to BCAAs in various settings. From studies, we can learn lessons about how to use them — around exercise, with other supplements, and on rest days, for example.
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For example, a study of young men found that 10 grams of BCAAs before exercise was more effective in reducing muscle soreness and muscle damage than taking amino acids after exercise.
When you take BCAAs by mouth, they reach peak levels in your bloodstream about 30 minutes after ingestion.
On the other hand, the idea of an “anabolic window” around exercise for protein or amino acids is not subject to agreement among studies [*]. However, future research may provide better answers.
Although there is no definitive scientific answer as to whether there is a “window of time” for taking BCAAs, at levels we recommend that people taking BCAA powder use it before training.
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Timing your pre-workout BCAA supplement is as convenient as any other time, and increasing blood flow to the muscles during training can help your results with supplementation.
No one knows for sure, but your BCAAs with carbs could potentially do a better job of raising insulin levels.
Additionally, one study found that a combination of BCAAs and carbohydrates reduced cortisol levels more than BCAAs alone during weight training [*].
At the very least, if you’re already taking carbs and BCAAs pre-workout, it makes sense to time them together.
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Whey protein also increases insulin levels, which means it can improve the cellular transport of BCAA [*] supplements. Therefore, if you are on a low-carb diet, you can use BCAAs combined with whey protein instead of carbohydrates.
However, keep in mind that a 30 gram serving of whey protein provides up to 6 grams of BCAAs [*]. This means that the more whey protein powder you consume, the less additional BCAAs you need.
Finally, keep in mind that whey protein is a complete protein that provides all the amino acids your body needs, unlike BCAAs. Therefore, you cannot use BCAAs in place of a complete protein such as whey.
If you lift weights or do other types of intense exercise on an empty stomach, timing branch-chain amino acids before your workout can help prevent muscle protein breakdown [*].
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BCAAs also absorb and reach their highest levels in your body faster than whey protein or other dietary sources, making them an ideal supplement to reduce muscle loss if you train on an empty stomach [*].
Although there is currently no definitive scientific answer, at levels we like to consume BCAAs on rest days about 10-15 minutes before a high protein meal.
Leucine in BCAA supplements can increase the anabolic effect of food, and it can potentially absorb faster and have an additional effect in the absence of additional competing amino acids from whole proteins [*].
Research shows that taking BCAAs regularly and long-term works better than taking them for short periods or only on training days [*].
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So, if you want to gauge how well BCAAs are working for you, take them regularly.
Not only is it wise from a risk-reward perspective, periodic vacations can also help your bottom line.
Although there are no significant risks associated with taking BCAAs, taking a few weeks off a year is a good idea.
According to a 2017 systematic review in Nutrient Journal, 200 mg per kilogram of body weight per day is the optimal dose of BCAAs for muscle growth, performance, and recovery [*].
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In other words, a 50 kg adult would need 10 grams of BCAAs per day, a 75 kg adult would need 15 grams, and a 100 kg adult would need 20 grams.
Consider taking your entire daily dose of pre-workout BCAAs with carbohydrates on training days and splitting them into two equal doses before meals on rest days.
Getting your branched-chain amino acids in sync probably won’t make a huge difference, but it can help and certainly won’t hurt anything.
As we covered in this article, some research suggests that pre-workout is
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