BCAA for workouts, or branched-chain amino acids, are one of the most popular ways to supplement for strength, size, and weight loss. If you walk into your local sports performance store, there will be many different BCAA supplements for various goals. Whether you’re looking to put on strength, increase your endurance, recover from an injury, or improve sleep, amino acids can help.
What are BCAA’s?
BCAA’s are actually metabolized proteins. This means that various amino acids can go to work for particular aspects of cell growth and regeneration (protein’s main job).
Although it’s exciting to learn that you can target different goals with specific amino acids, this may lead to confusion on how to best supplement with amino acids. Let’s break down the best times and what amino acids you can take to strengthen a particular aspect of health.
Dosing BCAA for Workouts
There are several ways to take BCAAs: as part of a protein shake or meal replacement, mixed into water or juice, mixed into food (such as yogurt), or even taken by themselves. The dosage will vary based on how much protein your body needs and what kind of workout you’re doing—but it’s typically between 1-3 grams per day for most people.
One way is to take them before working out—this will give your body an extra boost of energy so you can perform better during your workout. Another way is after working out—this helps reduce soreness by speeding up recovery time.
Before a Workout
The first and perhaps most popular way to supplement amino acids is prior to a workout. Many amino acids, including one called L-Isoleucine, can directly work as an energy creator.
For this reason, drinking an amino acid shake that is rich in L-Isoleucine may help to provide you with more energy for a workout.
Additionally, amino acid shakes that contain L-leucine may help to delay the onset of fatigue, helping you to feel like you have more energy simply because you’re not feeling fatigued as quickly.
During a Workout
Many people drink their amino acid shakes during a workout in an effort to speed up the rate of muscle protein synthesis, the main mechanism for muscle recovery and growth.
This can work, but most science shows that amino acids taken during a workout are not as effective as those taken after a workout – especially when they are combined with a carbohydrate and creatine drink.
Post-Workout
Hands down, the best time to supplement with your amino acid shake is after a tough session of strength training. Amino acids like L-Leucine, L-Glutamine, and L-Valine are very effective in boosting strength and enabling for fast recovery.
Taking Amino Acids Before Bed
One of the most underrated times to supplement with an amino acid shake is prior to sleep. The rationale for doing this is to provide the body with a large source of digestible amino acids that can be metabolized during the night—while testosterone is at its peak.
Supplementing with nighttime amino acid shakes, especially those that contain L-Theanine, can actually help to stimulate better sleep and lighten your mood.
Amino Acids In the Morning
Morning amino acid shakes can help to replenish blood amino acid levels when they would be at their lowest point. This will help athletes who are sore to decrease fatigue and recover faster.
The Do’s and Don’ts of BCAA
Amino acid and BCAA shakes are very unique and specific ways to target your performance in the gym and elsewhere. They can be used nearly anytime to improve your strength, size, recovery, and even assist in better sleep.
Talk to Your Doctor
If you wish to include BCAA supplements in your diet, it’s important to use the correct ingredients and dosages at opportune times. Talk with your doctor, read the labels on the supplements, and follow the instructions to stay safe and receive the best results.