Why Should You Take BCAAs After Your Workout?

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n the fitness and bodybuilding realm, there’s one supplement that has taken the fitness world by storm. Almost everyone, from professional athletes to casual gym-goers and fitness enthusiasts has benefitted from it to achieve their fitness goals more effectively. Probably no supplement could act as fast as this supplement, no supplement has been named after its chemical structure. There’s been solid scientific research evidence on this supplement, fitness enthusiasts frequently endorse this supplement boosting its appeal on social media.

Do you need more introduction? The reality is that this supplement speaks for itself!

Despite the well-known benefits of BCAA, if someone is still wondering why has this supplement gained so much popularity, then we’ll explain to you in this blog about its benefits and more… 

Also Read: Can BCAA Help With Weight Loss?

WHAT IS THE IMPORTANCE OF BRANCHED CHAIN AMINO ACIDS (BCAA)?

The wide recognition of BCAA comes from its ability to enhance muscle recovery. They must be obtained either through diet or through supplements. The combination of three amino acids leucine, isoleucine, and valine together make Branched Chain Amino Acids.

Essential amino acids - Our body cannot produce BCAA and we should obtain them either through diet or through supplementation. Hence, BCAA are called essential amino acids.

Branched structure – BCAAs are made up of three amino acids, but it is called Branched Chain Amino Acids? Yes, it gets its name from its distinguishing structure of a branched chain of carbon atoms.

The faster rate of absorption – BCAAs directly get metabolized by the muscles (it bypasses the liver) and provide immediate fuel for muscles. This helps in their faster onset of action.

Also Read: EAA Vs BCAA

BENEFITS OF BRANCHED CHAIN AMINO ACIDS (BCAA)

BCAAs Promote Muscle Building – Leucine is the key to stimulating the muscle-building process which is essential for muscle growth.

BCAAs Support Energy Production – BCAAs can help reduce the onset of fatigue during workouts by being a source of energy.

BCAAs Accelerate Muscle Recovery – BCAAs help prevent muscle soreness and muscle damage and help get back to the gym faster.

BCAAs Prevent Muscle Loss – BCAAs help maintain the hard-earned muscles during periods of calorie restriction or periods of intense exercise.

BCAAs Help Reduce Muscle Fatigue – BCAA helps prevent exercise-induced muscle fatigue by lowering the levels of tryptophan in the brain and preventing conversion into serotonin, which makes you feel fatigued.

BCAAs Are Convenient – BCAA supplements are a highly convenient mode of getting your muscle the essential fast-acting fuel. 

BCAAs Can Support Immune Function – Strenuous exercise can lead to immune suppression. BCAA can help prevent this by reducing muscle damage, delaying mental fatigue, and by being a source of energy during workouts.

Also Read: Combined Effect Of BCAA & Citrulline For Athletic Performance

Come, let’s delve deeper into the science behind the benefits of BCAA for muscle recovery…

THE SCIENCE BEHIND BCAA & MUSCLE RECOVERY

During your intense workouts, when you push your muscles to the limit, your muscles undergo stress and become damaged, leading to muscle damage, and muscle breakdown. You can achieve the most out of your workout by consuming BCAA post-workout.

Here’s a simple explanation for you:

• Consuming BCAA supplements will provide your muscles with the essential amino acids depleted during your workouts. Leucine, in particular, activates the mTOR pathways and stimulates muscle protein synthesis. This facilitates the repair and recovery of damaged muscles during a workout.

• While muscle soreness can often discourage you from hitting your next gym session, consuming BCAAs after your workouts can keep you feeling stronger to hit your next workout. BCAA helps prevent the production of serotonin (which contributes to fatigue) in the brain and helps reduce the perception of fatigue. BCAA reduce muscle damage, lesser muscle damage means a faster muscle recovery and faster return to the gym to crush your goals.

• When you do intense resistance training, your muscles undergo significant damage and breakdown. Supplementing BCAA post-workout helps reduce the rate of muscle breakdown by shifting the body from a catabolic (muscle breakdown) to an anabolic state (muscle building).

Also Read: Effect Of BCAA & Caffeine For Athletic Performance

HOW TO INCORPORATE BCAA INTO YOUR ROUTINE? – DOSAGE, TIMING, FORM

• During the anabolic window (30 minutes to one hour after your workouts), your muscles are most receptive to the nutrient intake. By consuming BCAA during this period, you can maximize its benefits.

• BCAA supplements come in both powder and capsule form, it is available in both unflavoured and flavoured versions. The BCAA powder can be easily mixed with water or protein shakes and consumed as the recovery drink post-workout.

• BCAA in capsule format is more suitable for those who do not want to measure the dosage and prefer a much more convenient option. The capsule form will also mask the bitter original flavour of BCAA.

• The flavoured version of BCAA is ideal for those who prefer appealing and palatable supplementation. Beginners will find the flavoured BCAA easier to incorporate into their routines.

• A dosage of 5-10g of BCAA is suggested to be consumed post-workout to maximize your gains and optimize your recovery. BCAA supplements should be used consistently with regular training routines to find the best results.

• Hydrate well when on BCAA supplementation. 

Also Read: BCAA Vs Glutamine – Which Amino Supplement To Choose?

BCAA Vs WHOLE FOOD SOURCES

• Meat, eggs, dairy, seafood and legumes contain BCAA but the amount of BCAA you get from whole food sources varies also, the amount of BCAA in whole foods is comparatively low and you’ll need to consume large amounts to get the required doses. BCAAs in Whey will be bound to the other amino acids, so digestion and absorption take longer. BCAA are in free form in the BCAA supplements, so they get to the muscles immediately after consumption.

• The rate of intake of BCAA from Whey may not be sufficient if you are an athlete, fitness enthusiast, or a person participating in daily high-intensity exercise.

• From BCAA supplements, you get a concentrated dose of leucine, isoleucine, and valine. This ensures you get the exact ratio needed to optimize recovery.

• Whole foods preparation is more time-consuming and is less convenient for immediate consumption.

• It can be difficult for you to measure how much BCAA you are getting from whole food sources.

• If you are a vegetarian, the options for BCCA-rich foods are limited.

• With BCAA supplements, you can achieve control over how much BCAA you are consuming daily.

Also Read: BCAA + Whey Protein = Extra Muscle Gains

CHOOSING THE RIGHT BCAA SUPPLEMENT – QUALITY & FORM

When choosing a BCAA supplement, look carefully through the product label. Make sure the ingredient list is clean and the supplement does not contain unwanted additives. The supplement you choose should contain leucine, isoleucine, and valine in the ratio 2:1:1

• BCAA is available in powder and capsule form – choose the one that suits your preference.

• BCAA comes in flavoured and unflavoured form – choose the one that suits your preference. Since BCAA is bitter, some may find it tough to stick to the routine. If that’s the case, you can go for the flavoured one which is more palatable and easier to stick to.

• BCAA may contain additional ingredients – Some BCAA supplements may contain added ingredients like arginine, carnitine, citrulline, vitamins, and minerals to enhance the overall benefits of the supplement.

• BCAA supplement should be quality assured – The BCAA supplement you choose should be GMP-certified and 3^rd party lab-tested. Always choose your supplement from a reputable brand that has a track record of offering high-quality products. Do some research about the product and look for reviews from customers.

Also Read: BCAA Vs Creatine – Which One To Choose?

COMMON MYTHS & MISCONCEPTION ON BCAA

Popularity always comes surrounded by myths. As with any other popular supplement, BCAA is also surrounded by myths.

MYTH 1: BCAA IS SUITABLE ONLY FOR BODYBUILDERS: This is one biggest misconceptions about BCAA. Some people think BCAA supplements are only for those who intend to bulk up and improve their athletic performance. But the fact is that BCAA is a typical muscle fuel which helps repair and maintain your muscle mass regardless of your fitness goals.

Also Read: BCAA Capsules – To Boost Your Strength & Endurance

MYTHS 2: BCAA CAN CAUSE WEIGHT GAIN: Some people make negative perceptions about BCAA thinking that BCAA causes weight gain. This is so wrong. The job that BCAA does is to support muscle gain and prevent muscle loss. When weight gain is a matter of calorie intake, how can BCAA, a zero-calorie supplement promote weight gain? When combined with a balanced diet and strength training routine, BCAA is most beneficial in promoting muscle growth and fat loss.

Consider taking BCAA post-workout and see for yourself how it can act as a game-changer in achieving your fitness goals…

The popularity of BCAA is well-deserved due to its immediate impact on muscle recovery…  

Also Read: The Best Spots Performance Supplements To Try

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