What are BCAAs and why take them?
BCAAs, or branched-chain amino acids, are essential for muscle building and recovery. They comprise three amino acids: leucine, isoleucine and valine. The body cannot produce them on its own, which means they must be supplied through the diet or supplements.
Why take BCAAs?
Improve muscle recovery: accelerates muscle fiber repair and reduces muscle soreness.
Stimulate protein synthesis: Promotes growth and maintenance of muscle mass.
Reduces fatigue: Delays the feeling of fatigue and prolongs performance.
Preserving muscle mass during the dry period: Protects muscle mass and promotes fat burning.
When should I take BCAAs?
- Before training: 5 g approximately 15 to 30 minutes before exercise.
- During training: 5 to 10 g mixed with water.
- After training: 5 to 10 g to optimize recovery.
- In dry periods: 5 g spread over the day.
Read our full article 👉 When should you take BCAAs?
How to use BCAAs
- Powder: Easy to mix, quickly assimilated.
- Capsules or tablets: Convenient, but need to be taken several times.
How many BCAAs should I take a day?
- Muscle recovery and maintenance: 5 g before or after training.
- Weight gain: 10 to 15 g spread over the day.
- Dry: 5 g in several doses.
Beyond 15 g per day, the excess is eliminated by the body without any additional benefit.
Should I take BCAAs every day?
If your diet is rich in complete proteins, you already cover part of your BCAA requirements. Supplementation is especially useful on training days.
What type of BCAA to choose?
- BCAA 2:1:1: Standard, balanced and suitable for everyone.
- BCAA 4:1:1 or 8:1:1: Richer in leucine, ideal for maximizing muscle growth.
Opt for BCAAs with no unnecessary additives and enriched with vitamin B6 for better assimilation.
Conclusion
BCAAs are an asset for recovery, muscle growth and performance. To get the best out of them, it's essential to consume them at the right times and in the right quantities. A balanced diet and consistent training remain the key to effective progress.