The Best Time To Take BCAA Supplements

Want the benefits of taking BCAAs but not sure about when to take BCAA supplement? Get all the BCAA facts here!

Key Takeaways

• BCAAs Offer Pre- and Post-Workout Benefits
  BCAAs (Branched-Chain Amino Acids) are effective both before and after exercise. Pre-workout, they help reduce fatigue and provide supplemental energy. Post-workout, they aid in muscle repair, reduce soreness, and support recovery.
• Science-Backed Ratio and Timing
  Most BCAA supplements use a 2:1:1 ratio of leucine to isoleucine and valine due to leucine’s superior role in stimulating protein synthesis. Blood BCAA levels peak ~30 minutes post-ingestion, making timing critical for effectiveness.
• Dual Approach is Optimal
  Consuming BCAAs both before and after a workout yields the best results. Product recommendations include Garden of Life's protein powders for both timeframes.

What Are BCAAs?

BCAA is an acronym for Branched-Chained Amino Acid. Branched-Chain Amino Acids are a rich protein source and consist of three of the nine essential amino acids. These three amino acids play an important role in protein synthesis, immune system maintenance, and brain function. For athletes, BCAAs are important because they are the building blocks of performance proteins, allowing the body to rebuild and grow new muscle.

The three essential amino acids contained in BCAA blends are valine, leucine, and isoleucine. Most BCAA blends are formulated with a 2:1:1 ratio of leucine to isoleucine and valine because leucine appears to be more effective at catalyzing protein synthesis and reducing the breakdown of muscle protein.

What are the BCAA Benefits?

• It is well understood that protein plays an important role in muscle growth, but more recent research shows that the specific components of BCAAs are especially good at maintaining muscle mass in athletes. Some of their other benefits include: Delaying Fatigue During Fitness
• Encouraging Muscle Growth and Repair
• Providing Muscles with Energy
• Limiting Next Day Soreness

With so many benefits of BCAAs, it’s easy to understand why so many athletes take them to supplement their training. But despite wide adoption, there is some debate among the athletic community about the best time to take BCAA supplements.

Is it Better to Take BCAA Before or After Workouts?

Benefits of Taking BCAAs Before Your Workout

Taking BCAAs before you exercise can help enhance your performance and reduce fatigue. Key benefits include:

• Peak Effectiveness Timing: BCAA levels in the blood peak about 30 minutes after consumption—perfect for timing around your workout.
• Reduce Workout Fatigue: BCAAs may help delay the onset of fatigue, allowing you to train longer and harder.
• Provide Backup Energy: When glucose stores run low during extended exercise, BCAAs offer an alternative energy source for your muscles.

Benefits of Taking BCAA Supplements After a Workout

Consuming BCAAs post-workout can support muscle repair and reduce soreness. Here’s how they help:

• Minimize Muscle Breakdown: BCAAs help reduce muscle catabolism, protecting the gains from your workout.
• Speed Up Recovery: They provide easily absorbed protein components that jumpstart the muscle repair process.
• Reduce Soreness: BCAAs can help decrease delayed-onset muscle soreness (DOMS), so you feel less stiff and more ready for your next workout.
• Support Post-Workout Nutrition: Taking BCAAs right after exercise bridges the gap before your next meal, ensuring your muscles get the nutrients they need quickly.

The Best of Both Worlds: Take BCAA Before and After Workouts

So, the answer is that the best time to take BCAA supplements is both before and after a workout. To reap these benefits, try SPORT Certified Grass Fed Whey Powder in Chocolate or Vanilla from Garden of Life. Both flavors contain 6g of BCAAs to refuel and repair muscles. Take SPORT Certified Grass Fed Whey within an hour after working out to reduce recovery time. Before a workout, get the protein and energy you need from Garden of Life’s Raw Organic Fit Protein Powder, which contains, which contains 5g of naturally occurring BCAAs.

By consuming BCAA protein supplements before a workout, you aim to delay fatigue and provide extra energy reserves for your muscles. By taking BCAAs after a workout, your body receives support to repair, rebuild, and refresh muscles so you can feel less sore the next day. Support your fitness goals by staying hydrated with Nuun and getting your BCAAs from Garden of Life.