When Is The Best Time To Take BCAAS?

Branched chain amino acids (BCAAS) are three specific amino acids, leucine, isoleucine and valine, that are considered essential amino acids since your body can not produce them on your own. Leucine being a key regulator of muscle protein synthesis (building new muscle), BCAAs have gotten very popular in the sports performance world. Many pundits ignore the practical use of BCAA, as an adjunct to an already goal oriented plan. For example, detractors point to how, in one study, BCAAS increased muscle protein synthesis by 22% whereas a whey plus BCAA shake increased muscle protein synthesis by 50%. That’s not a negative on BCAAS, that’s showing how whey with extra BCAAs increased muscle protein synthesis, a gain that could not be achieved without BCAAS. (1,2)

But you have to take BCAAS at the right time. There’s no one best time, however.

Pre Workout supplementation may increase training intensity when taken pre-workout. As BCAAS are used for fuel during training, muscle ATP levels are sustained. This allows you to train for longer and maintain a higher pace of training. BCAAs also prevent central nervous system fatigue during training when taken pre workout.(7,8)

Intra Workout BCAAS can improve the testosterone to cortisol ratio as well as improve important inflammatory markers. Study participants who used BCAAS had quicker recovery and reported less fatigue than those who did not. BCAAS are also the preferential fuel for working muscle tissue and can deliver nutrients to “primed” muscles. (9,10)

Post Workout supplementation has been shown to enhance muscle protein synthesis, reduce muscle soreness and limit the amount of muscle fiber breakdown from intense training. It’s important to note that these results were seen additional with proper post-workout nutrition. (11)

In Between Meal supplementation might be a missing link with BCAA supplementation, Research shows that as muscle proteins synthesis levels fall…

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