BCAA before or after training? When to take BCAA
BCAA (branched chain amino acid) dietary supplements have become extremely popular among training individuals. Used to improve performance, regeneration and build muscle mass, they provide the body with essential nutrients. Do you want to find out when is the best time to take BCAA to achieve the best training results? Check out our practical tips!
What are BCAAs?
BCAAs are a group of three amino acids: leucine, isoleucine and valine, which are particularly important for the body because they constitute about 35% of the total pool of amino acids in skeletal muscles. They play an important role in the process of protein synthesis, contributing to muscle regeneration after physical exercise. BCAAs are unique because they are the only amino acids that are metabolized directly in the muscles, not the liver. This means they can quickly provide energy during intense exercise.
BCAA: when to take?
Using BCAA before training can help increase performance and delay the onset of fatigue. Leucine, one of the main components of BCAA, has the ability to stimulate muscle protein synthesis. Taking BCAA before training can also reduce catabolism, or the process of muscle breakdown, which is extremely important especially during intense training.
It is recommended to consume BCAA about 30 minutes before starting physical activity. This will give your body enough time to absorb and use them during your workout.
Some athletes choose to use BCAAs during their workout to ensure a steady supply ofamino acids during exercise. This approach can be especially beneficial for multi-hour or more strenuous sessions. BCAAs help maintain energy levels during training; they can also help reduce fatigue. It is also worth emphasizing that drinking a BCAA drink during exercise can support body hydration.
What are the benefits of taking BCAA after training?
This type of approach significantly affects the entire process of your regeneration. Within 30 minutes after finishing physical exercise, the body is most sensitive to taking in nutrients. Providing BCAA at this time can help with faster regeneration, reduce muscle pain and accelerate anabolic processes in the body.
Studies show that taking BCAA after training promotes muscle protein synthesis. This is important information for anyone who wants to build muscle mass. Consider combining BCAA with whey protein to increase recovery efficiency.
How to dose BCAA?
BCAAs are available in various forms, from powders to capsules. If you haven't yet included these amino acids in your diet, be sure to read our advice on the different aspects of taking them.
1. Dosage
It is usually recommended to take 5 to 10 grams of BCAA before and/or after training. Sometimes, people who train also use amino acids during training in the form of intra workout.
2. Form
As we mentioned, BCAAs are available in various forms, such as powder and capsules. The choice depends on individual preferences. The powder can be easily dissolved in water or an isotonic drink, making it a convenient solution for drinking during exercise.
3. Supplementation Cycles
Some athletes choose to use supplementation cycles in which they increase BCAA doses during certain periods and reduce them during others. This can help the body better adapt to training loads.
What to combine BCAA with to improve exercise capacity?
BCAA with creatine – support for strength and muscle mass
One of the best ways to increase the effectiveness of your workout is to combine BCAA with creatine. Creatine is known for increases muscle strength and volume by improving ATP availability, which is essential for short, intense efforts. Creatine supplementation with BCAA can help improve training performance and speed up recovery.
The combination of these two supplements is particularly effective in strength and strength-endurance sports, such as bodybuilding, crossfit or strength training. Thanks to this, the body has greater energy reserves, and muscles are better protected against catabolism.
BCAA with beta-alanine – delaying muscle fatigue
Another effective combination is BCAA with beta-alanine. Beta-alanine supports the production of carnosine in the muscles, which helps neutralize lactic acid, which in turn delays the onset of muscle fatigue. This allows you to do a longer and more intense workout.
This combination is especially recommended for endurance athletes such as runners, cyclists or people training on long distances, where muscle efficiency and resistance to fatigue are important.
BCAA with caffeine – increased energy and concentration
Caffeine is one of the most commonly used stimulants, which improves concentration, alertness and provides energy during training. The combination of BCAA with caffeine can not only help maintain muscle endurance, but also improve < strong>focus and motivation to exercise.
Caffeine works quickly, and its effects are visible within a few minutes of consumption. That's why it's worth using this combination before training, especially in situations where extra energy is needed, such as during a cardio session or intensive interval training.
BCAA with glutamine - support for regeneration and immunity
Glutamine is one of the most important amino acids that supports the regenerative processes in the body and strengthens the immune system. The combination of BCAA with glutamine is an ideal solution for people who have an intensive training plan and need additional support in the regeneration process.
Glutamine also helps maintain proper bowel function, which is crucial for athletes who train intensively and are exposed to oxidative stress and a weakened immune system.
BCAA with citrulline – better blood supply and transport of nutrients
Citrulline is an amino acid that supports the production of nitric oxide in the body, which in turn contributes to better blood supply to the muscles during training. The combination of BCAA with citrulline allows for better transport of nutrients to the muscles and improves their regeneration.
This combination is especially recommended for strength athletes who strive for maximum muscle pumping and better nutrition during intense exercise. Thanks to this, the muscles have more energy to work, and regeneration is faster.
BCAA: What Else Is Worth Knowing?
BCAA Supplementation Is Usually Safe, But It's Important to Remember about a few things. Some people may experience stomach problems, especially with large doses. So it's worth starting with smaller amounts to see how they react
