Branched-chain amino acids or popularly known as BCAA, are primarily found in the pre-work supplements; but is it the only time to consume them?
Despite the many benefits that BCAA bring along, most people are confused about the right time to consume them. Read along to find the best time for consuming BCAA to ensure the maximum benefits.
To help you get a deeper insight, we have also covered the most promising benefits, possible side effects and the correct daily dosage of BCAA at the end of the article.
When to Consume BCAA?
Although many people believe and consider BCAA just as a pre-workout supplement, but there are 2 different main times for its consumption. BCAA yield the desired benefits when consumed during either of the time. Thus, you can choose a suitable time according to your preference.
Before workout –
BCAA make one of the best pre-workout supplements when you need to boost your energy for high strength workout sessions. You can either take them on their own or can mix them with your pre-workout supplements.
According to health experts, BCAA levels in your blood are at their peak 30-minutes after consumption. Therefore, you should take BCAA slightly before starting your workout session.
The consumption of BCAA before workout sessions prevents the chances of muscle breakdown during exercise. BCAA are generally juicy and refreshing and, thus, can be consumed without any problems.
The next possible time to consume BCAA is after you are done with your workout. You should drink it 10-15 minutes after your workout.
Consuming BCAA after your workout helps in muscle building and reducing muscle catabolism. It is also effective in case of muscle breakdown and to reduce muscle soreness. The BCAA supplements deliver protein components that are easily absorbed by the body to overcome muscle exhaustion.
How much BCAA is sufficient for daily consumption?
On average, 5 to 12g of BCAA is sufficient for normal people. Moreover, this concentration of BCAA can be fulfilled from your diet alone.
However, for athletes or bodybuilders, a total of 10 to 20g of BCAA is needed. The same can be fulfilled with a richer diet or BCAA supplement after detailed consultation with a health expert.
What are the possible benefits of BCAA?
BCAA is way more than just being a pre-workout or post-workout supplement. Below are some of the most promising benefits that BCAA can offer:
Promote muscle building:
This is one of the most popular reasons why athletes and bodybuilders love BCAA. The BCAA containing dietary protein stimulates the protein synthesis in your muscles and thus helps in promoting muscle building.
It acts as a source of energy:
Glucose is the primary source of energy for the human body. However, when the concentration of glucose becomes less, BCAA can take its place and act as an effective energy source for the body to remain active and energetic throughout the day.
It reduces muscle soreness and pain:
According to our tests and suggestions from health experts, the regular consumption of BCAA can bring effective relief against muscle soreness and pain. It also protects the body muscles from the inflammation caused due to heavy and intense workout sessions.
It controls fatigue during exercise:
A sufficient amount of BCAA ensures to limit the entry of tryptophan in the brain. The human brain uses tryptophan to generate serotonin which happens to be the main reason to cause fatigue during exercise sessions.
It improves body immunity:
Glutamine is one of the primary sources of fuel for the immune system. The insufficient concentration of glutamine can have an adverse effect on immunity strength.
In any such case of low glutamine levels, BCAA can be converted to glutamine to ensure the proper functioning of the immune system.
It benefits people with chronic liver disease:
BCAA is also beneficial to treat cirrhosis – a chronic liver disease that prevents the liver’s normal functioning. Moreover, it also brings protection against the possibility of liver cancer in people struggling from cirrhosis.
Are there any side effects of consuming BCAA?
However, BCAA is famous for its health benefits; you may also face some side effects when BCAA is consumed in excess quantity. The excess consumption of BCAA can result in the following side effects:
- Increased insulin resistance
- Reduced coordination
BCAA also affects blood sugar. Thus, if you are about to have surgery, you should avoid consuming BCAA for some time before and after the surgery.
If you are a bodybuilder, an athlete, endurance enthusiast, or going to the gym, there are high chances you need BCAA supplements. These supplements bring the best benefits when taken at the right time according to the body’s needs.
We hope this article would have provided you with all the information you needed about BCAA. If you are looking for something more specific, you can write to us in the comment section.
Whether you want to gain muscle sustainably, lose weight, or do both—Mirganshi is the person you reach out to! She has a B.Sc in Nutrition and Dietetics from Lovely Professional University (LPU) and certification from Gold’s Gym Fitness Institute (GGFI). She grew up and completed her schooling in Jaipur, Rajasthan back in the early 2000s. Currently, she helps hundreds of individuals in correcting their diets, lifestyle habits, and physical health.
She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.
Due to her impeccable grip on body nutrition and well-being, Mirganshi understands precisely what is right for your body and recommends/reviews products she only truly has faith in. Mirganshi is also a champion for mental health advocacy and understands how keeping your brain fit and mind sane is an essential part of well-being.