What are BCAAs?
BCAA’s are the essential amino acids that your body gets from food and supplements, Valine, Isoleucine and Leucine.
BCAAs have been found to help you to reduce muscle damage during workouts and increase protein synthesis. They also help to reduce tiredness, meaning you can lift harder and for longer and then post workout they reduce muscle soreness.
If you are in a calorie deficit you might need that extra boost of energy to help you at the gym. BCAAs mixed with a pre workout are a great way to give you the energy you need for your workout.
BCAAs come in either a pre mix drink such as NOCCO, or you can mix it yourself with water. Some protein powders and pre workouts contain BCAAs so check the ingredients.
BCCAs before or after a workout?
You can take BCAA's before, after or even during a workout. BCAAs will help you to reduce fatigue during the workout as they maintain your cellular energy levels. BCAA's can also improve your recovery and boost muscle gain as they provide the essential amino acids which are the building blocks of muscle.
Use a pre workout which contains BCAAs about 30 minutes before you do your workout to ensure you get the best benefits of your pre workout and BCAAs.
Are BCAAs necessary?
We are often asked are BCAAs necessary. There has been research to find that they help with protein synthesis and to reduce DOMS.
In one study, participants took either 10g of a BCAA supplement or a placebo morning and evening for 12 days. After an overnight fast, they took another 20 grams of BCAAs one hour before exercise and again immediately afterwards.The level of muscle soreness and muscle damage was significantly lower when subjects took BCAAs.
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