BCAAs are nutritional supplements widely used in the bodybuilding and fitness and fitness spheres. Used to facilitate muscle growth and improve recoveryathletes praise the effects of these branched-chain amino acids. But when to take them for maximum effectiveness?

BCAAs can be taken during or weight gain periods. As for the best time of daythey can be taken before, during or after training depending on the effects you're looking for.

 

What are BCAAs? 

Visit BCAAor Branched-chain amino acid, are a group of three essential amino acids found in humans: leucine leucineleucine valineand isoleucine.

These amino acids are essential because the body cannot produce them naturally: they must be supplied via the diet or dietary supplements. This is also the case for lysine, methionine, phenylalanine, threonine, tryptophan and, in some cases, histidine. There are 9 essential amino acids out of the 20 present in humans.

BCAAs can be purchased in the form of dilutable powderpowder tablets or capsules Choose the galenic formulation that suits you best and is most convenient for you!

In fact, you will find leucine/valine/isoleucine ratios no, this is not to confuse you. Each amino acid has a different role, and depending on your objectives, choosing one ratio or another will have an impact on the desired effectiveness. But what are the roles of these amino acids?

• Leucine contributes to blood sugar regulationgrowth and repair of muscle and bone tissue and bone tissue, and in the production of growth hormones. Leucine also prevents the breakdown of muscle proteins after each muscle workout.
• Isoleucine Isoleucine: helps stimulate immune function and secretes several hormones. It is also required for formation of hemoglobin and to regulate blood sugar and energy levels.
• Valine plays a role in maintaining cognitive functions cognitive functions and muscular coordination.

 

When should I take BCAAs? 

As BCAAs are amino acids used in the manufacture of proteins, they indirectly contribute to the maintenance andand increase muscle mass muscle mass. That's their main function!

They are also useful for combat muscle soreness and facilitate muscle recovery after training by contributing to protein synthesisand thus anabolism.

BCAAs also provide the body withenergy to the body to endure the workout! By becoming a source of mobilized energy during training, you'll be able to give your best.

So when to eat them ? For weight gain or for weight loss? ?

Both are possible! As they are components of proteins, BCAAs are useful both for building mass and for lean muscle. 

They don't contain superfluous carbohydrates and fats, making them ideal for lean training. What's more, by facilitating protein synthesis, which in turn maintains muscle mass, you limit muscle wasting due to reduced daily calorie intake.

BCAAs help to increase muscle massThey can therefore be used during this period.

You new to bodybuilding ? Don't panic, these food supplements are not just for experts.

 

What is the best time of day to take BCAA supplements? 

This is THE question surrounding BCAA intake: should you take your supplements before, during or after training ? Sorry to disappoint you: there's no perfect timing! The effects are pretty much the same no matter when you take them, and there are no scientific studies to suggest that one time is better than another. In any case, it's around training time to consume these supplements. But if you want to optimize the effects of BCAAs as much as possible, here are the points to consider when choosing the ideal consumption time for you:

• before training This is the preferred moment for people who have not consumed protein in the hours preceding a sports session. In this case, the action of amino acids provides energy and reduce muscular fatigue. In this case, remember to consume your BCAAs half an hour before your workout.
  
  
• taken during training The best way to consume it is as a powder diluted in a drink. It is claimed to have positive effects, especially in reducing fatigue during training.

• post-training intake BCAAs: bodybuilders tend to think that BCAAs are more effective in promoting muscle recovery and limiting muscle soreness.

Alternatively, you can spread out consumption For example, take half your BCAAs before training and the rest afterwards, drink your BCAA shaker during the workout and finish it after leaving the gym, etc.

 

How do I take my BCAAs?

Knowing when to take your BCAAs is great, but knowing HOW to take them is even better! 

Remember that these are dietary supplements and must be taken as part of an appropriate, balanced and varied diet. Sometimes, a simple diet is enough to meet all BCAA requirements through protein consumption. However, in the case of regular and intensive sport, a supplementation can be a good solution. You can also take whey protein to supplement your daily intake.

For greater effectivenessIt is advisable to follow a few rules when taking BCAAs:

• take the right dose ! There's no need to take more BCAAs than you need, just follow the manufacturer's recommendations.
• Be regular BCAAs are not taken as a cure, but throughout your sporting career. Also remember to take them on rest days.