BCAAs are the new creatine. They’re not a miracle supplement, but they’re also not snake oil. In this article, I’ll explain the facts behind BCAAs and how they help you in the gym—and what you should know before taking them.
Branched-chain amino acids are the three essential amino acids leucine, isoleucine and valine. They’re also known as BCAAs or “the big three”.
The three branched-chain amino acids are:
BCAAs are found in foods like meat, fish and dairy products. However, they’re also available as a supplement which you can add to your diet if you’re not getting enough in your current diet plan.
In addition to helping with muscle recovery and building, BCAAs also aid in fat loss, mental clarity and the all-important energy that allows you to focus on the task at hand.
Why? Because they’re branched chain amino acids (BCAAs). Their unique structure makes them different than other types of protein. And that difference can improve your workouts in a variety of ways.
BCAAs are a great tool for any athlete, but they can be especially beneficial to those who want to gain muscle or lose fat. Here’s how BCAAs help you with your weight-loss and weight-gain goals:
They help you recover faster.
They help you train harder.
They help you train longer.
These three things happen because BCAAs make it easier for your body to complete all of its processes efficiently, which means that your muscles recover faster from workouts, allowing them to regain their strength and power more quickly than if they didn’t have the extra support of BCAAs in their diet!
How much you need depends on your weight, gender, and activity level. The general recommendation for beginners is to take between 3-5 grams of BCAAs per day. If you’re more advanced, you may need up to 10 grams per day.
Although it varies from person to person, the recommended dosage of BCAAs is 5-10 grams per day. This amount should be split up into smaller doses throughout the day so that there is constant uptake of amino acids in your body throughout exercise sessions.
BCAAs are a source of energy. They’re the building blocks of protein, and they also help you recover from your workouts more quickly so that you can get back to training. BCAA supplements will be especially helpful if you’re working out frequently and looking for ways to speed up your recovery time between sessions.
They can also help you get more out of your workout during those intense moments in the gym when you feel like giving up or running away (I’ve been there). And if that wasn’t enough: BCAAs can improve muscle growth, which means they could take your gains from good to great!
Are BCAAs safe?
BCAAs are considered to be safe. However, it’s always best to consult your doctor before taking any supplements or medications. Some people may be allergic to BCAAs and experience side effects like dizziness, nausea, vomiting, and rapid heartbeat. You should also not take BCAAs if you have a medical condition such as diabetes or heart disease. If pregnant or breastfeeding, stick with what your doctor recommends for nutritional needs during those times instead of turning to supplements like BCAAs.
If you are a gym rat and exercise regularly, BCAAs can help with recovery between workouts. However, they are not a magic pill to help you build muscle faster or recover more quickly. They do not replace good nutrition and lifestyle choices; they simply support them.
So if you want to reap the most benefits from your workout sessions, consider adding BCAA supplements to your daily routine!
It seems like taking BCAAs is a good idea. They’re not just safe, they can also help you in the gym by getting the most out of your workout. You can take them before, during, or after your workout to get the benefits. And unlike many other supplements on the market, they are absorbed quickly and don’t cause bloating or stomach upset.