When to Take BCAAs: A Guide to the Best Time to Take Your Amino Acids

BCAA

If you’re a dedicated gym goer, you probably know that protein is crucial for muscle tissue buildup and recovery, but the BCAA still seems to be an unexplored territory. The truth is — you need amino acids as the building blocks of the protein, and BCAAs include a few of the most important ones that your body can’t generate.

There’s just one big question that many enthusiasts are asking themselves — should I take BCAA before or after workout? Well, the answer is a bit complex since either approach could work, so let’s tackle this from a scientific standpoint. In this guide, we’ll break down the importance of BCAAs, what they do to your body, and how you can properly include them into your routine to maximize their effects.

Importance and Role of BCAAs 

BCAAs, or branched-chain amino acids,are some of the essential amino acids that fall under the category of 20 building blocks of the protein. The BCAA group includes the following three acids:

  • Leucine
  • Valine
  • Isoleucine

So far, you’re probably wondering why they matter so much. Well, these three acids happen to be the main catalyst for protein synthesis in your body. You need all three daily — they not only build protein but also help with metabolism and neural function. The good news is that they are easily found in some everyday foods, but you can also use them as a supplement.

Whatever you decide, the question is whether you should take BCAA before or after workout sessions. Before we can answer it, though, we need to provide you with a proper background on BCAAs. 

Your Body Needs BCAAs for Protein Synthesis

Now that you understand the basics, it’s time to move on to the relevance of leucine for protein synthesis because it’s the most important one out of the three acids in the BCAA. 

It’s like the instigator for the protein synthesis process, so the question is not whether you need it in your daily workout routine but when you should take it. We’ve done some digging, and as it turns out, it can be either before or after your training session. 

Since there are not that many official reports, we had to work with what we had. We got a few nutritionists on the line as well, and here’s what we found out:

  • Leucine starts the muscle protein synthesis process;
  • You still need all 9 essential amino acids for the process to continue;
  • Proper intake time could be from 30 minutes before a workout to 5 hours after a workout;
  • The BCAA quality makes a huge difference in protein generation.

So, let’s go back to our original question — do you drink BCAA before or after workout? We will compare the arguments for both since it’s a pretty close race.

Taking BCAAs Before Workout

BCAA Can Be Found in Natural Protein Sources

If your question is, “How long does it take for BCAA to work,” the answer is usually around 30 minutes from intake. However, the usage of BCAAs and the time of ingesting the supplement only matter if your protein diet is of high quality.

For instance, if you’re on a vegan diet, your only sources of protein are probably soy, rice, pea protein, or quinoa. In that case, using BCAAs before a workout would, in theory, help improve your muscle protein synthesis process and your muscle recovery.

Taking BCAAs After Workout

If your diet is filled with a generous intake of essential amino acids, BCAAs pre- or post-workout are no longer an issue. In this case, it doesn’t matter that much whether you take it before or after your workout. 

For instance, if you’re getting the minimum required amount out of your diet, you can take the supplement optionally up to five hours after your training session.

Taking BCAAs During Workout

There’s another option for your BCAA intake: taking them during workouts. This is also effective if you remember our answer to: “How long do BCAAs take to work,” since a 30-minute period is just enough for your body to get the kick in the middle of your workout.

You can use a BCAA supplement in the form of a shake and consume it during your training session. However, this makes the most sense if you’re on endurance training. 

This method has been proven to reduce muscle damage and improve recovery rates; however, keep in mind that the amino acids won’t affect your training performance that much.

Natural vs. Supplement BCAA

It’s up to you to decide whether you’ll use a supplement or take BCAAs the natural way. If you opt for a diet-based BCAA intake, here’s a list of foods that contain it in high percentages:

  • Eggs
  • Cheese
  • Tinned Tuna
  • Wild Salmon
  • Chicken

On top of that, you also need to make sure that you’re honoring your diet by taking extra care of your health and measuring your training results. Luckily, the Eros Smart Body Fat Scale with 13 different measurement parameters keeps your protein level in check, along with your body fat and metabolic age.

 

    EROS Smart Scale

    EROS Smart Scale

    Conclusion

    Now that you know a bit more about BCAAs and their benefits for your health and muscle recovery, you’ll have an easier time keeping your muscle protein synthesis in check. 

    We hope this guide will set you on the right track and that you’ll use it to figure out what suits you best when it comes to intake timing.

    Make sure to monitor your protein level and determine the necessary amount of BCAAs in your diet.

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