For Gym junkies, fitness lovers, athletes, the use of supplements is crucial for performance.
Supplements provide the body with the best quality nutrients quickly.
But when it comes to maximizing recovery, BCAA supplements with glutamine prove to be the most effective.
People who take part in many physical activities have a higher need for BCAA because of its many advantages.
Some of the benefits of BCAA include reduced muscle pain and faster muscle growth.
You know what BCAA does, but how do you take BCAA supplements for the best possible result?
- What Are BCAA Supplements?
- Top Benefits of BCAA Supplements
- How to Take BCAA Supplements
What Are BCAA Supplements?
Branched-chain amino acids (BCAAs) are essential amino acids Leucine, isoleucine, and Lavine.
They have a branched chemical structure. These essential amino acids are the building blocks that promote growth and also the development of muscles.
Naturally, you can get them from fish, eggs, meat, and other dairy products.
Supplementing your natural intake with commercial BCAA supplements can be good. Like other protein supplements, you can choose between BCAA powders to mix into your drinks or BCAA capsules.
However, most commercial BCAA supplements usually occur in ratios of 2:1:1 or 4:1:1, with more Leucine than Lavine and isoleucine.
Research shows that it can be great at suppressing the breakdown of muscles and also promotes protein synthesis.
This feature is just one of the many advantages that come from the use of BCAA supplements.
Next, let’s take a deeper look at the benefits athletes from the branched structured amino acids.
Top Benefits of BCAA Supplements
There are generally about six top benefits that BCAA offers athletes and fitness enthusiasts. They are| as follows:
- Encouragement of muscle growth: this is one of the top benefits people participate in strenuous physical activities, and sports get from BCAA supplements. These supplements promote the synthesis of muscles fibers and the protein that your muscles need. In the other way, they also inhibit the breakage of muscle. BCAA will help you build more muscle mass faster by promoting muscle growth and deaccelerating muscle loss.
- Decrease in muscle loss, soreness, and damage: BCAA supplements have been known to reduce athletes’ soreness after physical activities. They also inhibit the occurrence of inflammation.
- Major Source of energy for exercises that last longer: it is not only glucose that can supply you with the ample energy you need for lengthy exercises; BCAA does too.
- Immunity boost: exercises that last longer and are strenuous can lead to a reduction in your immunity. This decrease in immunity results from depletion in an essential amino acid called glutamine, a source of energy for immune cells. Technically, glutamine is used up during these strenuous physical activities, but BCAA can resupply the glutamine that is needed by the body to up your immunity.
- Reduction of fatigue: Research shows that prolonged exercise will encourage the transfer of tryptophan into the brain. Tryptophan is used by the body to make serotonin, and this reduction will translate to a reduced serotonin level, leading to increased fatigue during exercise. BCAA can help inhibit this transfer of Tryptophan.
- Increased recovery time during exercise: since BCAA supplements help prevent excess muscle loss and damage during exercise and reduce fatigue, they increase and make for speedy recovery time between exercise and gym sessions.
How to Take BCAA Supplements
We have well-researched recommendations on how to take your BCAA supplements to make the most out of your athletic activities and from your workouts.
Just like other supplements, men and women have different requirements for BCAA.
How to take BCAA supplement For Men
The BCAA recommended dosage for men is 15-20 grams in a day.
However, if you’re indulging in prolonged exercises or physical activities, you can take two doses in a day.
If you take part in more gym activities, you can up your dosage for each day to 6-8 serves 5 gm each.
How to take BCAA supplement For Women
Since most females’ exercises are different from that of men, their BCAA requirements are different.
Female athletes with a regular physical activity routine can take up to 3-5 grams per day. You can take this dosage once or twice each day.
However, if you’re involved in strenuous physical activity, you can take up to 12 grams divided into 4-5 servings in a day.
How to Take BCAA Supplements For Fat Loss
BCAA is also great for for weight loss. It reduces hunger, gives you more energy, and lets you exercise more. Ensures that you take your BCAA supplements for about 30-40 minutes pre-work session.
It will also help increase your muscle development as you shed fat. Try and get a BCAA brand with a higher level of Leucine.
How to Take BCAA Supplements For Bodybuilding
To aid your bodybuilding effort, you must ensure that you add natural sources of BCAA.
Leucine and IsoLeucine are most needed, and, ideally, you take a daily dose of Leucine of 16 mg per kilo of your body weight.
Natural proteinous foods like brown rice, nuts, beans, and wheat, are good sources of Leucine.
On the other hand, you must ensure you get 10 mg per kilo of Isoleucine of your body weight per day. Its natural sources include Chicken, almonds, fish, and eggs.
Lastly, ensure you get Valine of up to 16 mg per kilo of your body weight. Peanuts, Soy, and Dairy products are good sources of Valine.
However, according to a 2017 study, 200 milligrams for each kilogram of body weight once a day is the optimal BCAA supplement dosage for the best physical activities experience, ranging from performance, recovery, and muscle growth.
The best time to take BCAA supplement
Research has shown that it takes the BCAA about 30 minutes after consuming the supplement to take effect. However, studies are yet to understand the optimal time for intake fully.
But, the myth of a window time for such supplements has not been proven by any study.
How long to take BCAA Supplements to see results?
It is recommended that you take your BCAA supplements regularly for the best workout experience.
Research shows that taking them long-term and regularly.
You will mainly start to see the effects of BCAA supplements after taking them for about ten days.
For the best results, take BCAA supplements on your workout days. You can even take them on an empty stomach.
You should also take BCAA on rest days 15-20 minutes before protein-rich meals. Leucine in BCAA supplements may help promote the anabolic effects of some foods, and it could have more effects in the absence of other amino acids from whole proteins.
You’ll get many benefits from BCAA supplements. They are convenient and quickly give you a good source of muscle-building nutrients.
Taking BCAA supplements regularly is recommended but if it gets too expensive, take BCAAs on days you workout.
While there are many dosages from different brands, use your weight to determine the best dose for you.
Check out our shop for the highest quality BCAA supplements that are made in a GMP-certified and FDA-registered facility in the US.
We go above and beyond to ensure our supplements meet your expectations by putting them through independent third-party tests.
“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”— Christian Tanobey