BCAAs

Branched-chain amino acid supplements, or BCAAs, are great for anyone who works out in the gym and wants to preserve muscle mass while preventing catabolism.* BCAAs are special kinds of amino acids that have been isolated from protein. They are important for muscle protein synthesis and energy.

Amino acid supplementation helps provide the materials for skeletal muscle growth. It also prevents catabolism, or the breakdown of muscle mass to use as energy. Finally, these mixable powders fuel your workouts without adding a lot of calories to your diet.

You can get branched-chain amino acids in your diet from protein foods or from whey protein. However, they must be digested first, which takes time. When you take BCAA supplements, the aminos enter your bloodstream right away, so you get the benefits of muscle protein synthesis and energy when you need them.

BCAA supplements usually come either as a powder that you mix with water or a pill that you swallow. BCAA powder drinks are great because they taste good, so it's easy to take your supplements and stay hydrated. Sometimes branched-chain amino acids are also combined with other ingredients in supplements like pre-workouts or whey proteins.

For BCAA supplementation to work, you have to use a quality product. Make sure your BCAA powder has a good amount of all three branched-chain amino acids: leucine, valine, and isoleucine. Also pay attention to what other ingredients are in the powder, and check serving sizes. You want to make sure you get the right amount of each ingredient, especially if your supplementation program includes whey protein or pre-workouts that have some of the same ingredients.

Amino acids from protein are what your body uses to repair and build skeletal muscle tissue after your workout is complete. Because branched-chain amino acids are metabolized right in the muscle, they can be used for building new proteins, but also for instant energy. BCAA supplementation can help provide your body with vital elements for protein synthesis from a high-quality source.*

Amino acids are the building blocks that make up protein. There are 22 different kinds. When you eat protein, it's broken down into its component amino acids. Your body then uses these for protein synthesis. This is the process of making new protein, and is required for muscle growth. Essential amino acids are a type of amino acid. These are aminos the body can't make itself, that have to be consumed through your diet or supplementation. There are nine essential amino acids: leucine, isoleucine, valine, phenylalanine, threonine, tryptophan, methionine, histidine, and lysine. Branched-chain amino acids are a type of essential amino acids. These include leucine, isoleucine, and valine. They're different because they're metabolized in the muscle instead of the liver like other amino acids. Because of this, they play an important role in skeletal muscle development.* Leucine is especially important, but valine and isoleucine are needed, too. It's ideal to have all three of these amino acids combined.

BCAAs are absorbed directly into the muscle tissues and are metabolized quickly. Because of this, they help with:

• Strength and power
• Quick recovery from muscle soreness
• Anabolic (muscle building) potential
• Energy levels*

Branched-chain amino acids can go a long way toward helping prevent catabolism, or muscle loss. When your body runs low on fuel from food (like when you're working out in a fasted state), it can dip into your fat stores, leading to weight loss. But, it can also break down your muscle and scavenge the protein. The body can also use BCAAs as fuel. This makes them a great anti-catabolic supplement. When you take them between meals, your body burns them for energy instead of your muscle mass. Adding some branched-chain goodness to your supplementation plan is a no-brainer.

Another benefit of BCAA supplements is that they taste delicious. This helps you stay hydrated because it's easier to drink more water when it's mixed with BCAA powder that tastes like your favorite cocktail. Plus, drinking your aminos feels like a treat, so it's easier to stick to your diet.

Amino acids are super versatile. You can fit them into your supplementation routine before, during, and after training, as well as throughout the day.

Pre-Workout
Since branched-chain amino acids can be converted into energy, taking a serving before your workout can ensure you hit your lifts with a full tank. And unlike whey, they barely have any extra calories. Pre-workout BCAA supplementation is especially helpful if you exercise in a fasted state.

During Workout
Intra-workout BCAA supplementation (during your workout) gives you a source of energy so you can stay strong through your whole workout. It's great for longer sessions, and will keep you hydrated.

Post-Workout
Take branched-chain amino acids post-workout to start repairing muscle damage from training right away. It could help you avoid too much delayed-onset muscle soreness, or DOMS. You'll also enter an anabolic (muscle-building) state sooner. This is when the muscle tissues require amino acids the most. Feed those hungry muscles when they want it!

Throughout the Day
By sipping a couple servings during the day, you'll help guard against muscle loss and set the stage for optimum muscle protein synthesis. They're also great products for helping stay hydrated on non-training days. You'll find you chug way more water all day long when it's spiked with something sweet. This side effect of BCAA supplementation is a powerful weapon when you have an aggressive weight loss goal.

The most common form of BCAA supplementation these days is as a powdered drink mix that shakes up with water. Usually they're sweetened with calorie-free sweeteners like sucralose or stevia. You can also add a serving of unflavored BCAA powder to water or take it as a capsule if you don't want the sweet taste.

Try a few different formulas and flavors to find the one that works best for you. Play with the serving sizes, too: Some people need more, some need less. It's also good to alternate the powders you use so you don't get burned out on having too many servings of the same flavor.

For effective BCAA supplementation, there needs to be enough leucine, isoleucine, and valine. A good powder will typically have between 5 grams and 7 grams of BCAAs per serving. For max protein synthesis, it should have leucine, isoleucine, and valine in either a 2:1:1 or 3:1:1 ratio, with more leucine than the other two.

Also stack with BCAA-enriched whey and pre-workout powders that have isoleucine, leucine, and valine as well as other ingredients like beta-alanine and antioxidants. They'll help you max out your BCAA intake, although for the most immediate protein synthesis benefit, take a serving of free-form branched-chain amino acids pre-, intra-, and post-workout.

Supplement: BCAAs
Use: Replenish amino acids to build and maintain muscles, avoid fatigue
Timing: Pre-workout, intra-workout, post-workout, throughout the day
How Much to Take: 5-7 grams

Supplement: Whey Protein
Use: Increase protein synthesis for muscle building and repair
Timing: Pre-workout, post-workout, throughout the day
How Much to Take: 20-30 grams

Supplement: Creatine
Use: Assist muscle growth and pump, delay fatigue
Timing: Once daily
How Much to Take: 3-5 grams

Supplement: Pre-workout
Use: Get extra energy and focus for hard efforts
Timing: Pre-workout
How Much to Take: Depends on formula

Supplement: Weight Gainer
Use: Provide protein, fat, and carbs to build and retain mass
Timing: Post-workout, throughout the day
How Much to Take: Depends on formula

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