Supplement Godfather
Don Gauvreau
MSc, CSCS
Don Gauvreau, A.K.A. The Supplement Godfather, is one of the leading researchers and product formulators in the sports supplement industry.
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Best time to use BCAAs
QUESTION: When’s the best time to use a BCAA supplement? And do I really need to supplement with BCAAs if I’m already eating lots of protein every day?
ANSWER
During exercise—or any strenuous physical activity, for that matter—branched-chain amino acid (BCAA) breakdown increases. Research shows that after aerobic exercise (e.g., cardio) and anaerobic exercise (e.g., weight training), BCAA levels in muscle tissue decrease significantly. The breakdown of BCAAs in muscle tissue and subsequent decline in plasma BCAA levels can result in a rapid decline in strength, endurance, and overall physical performance. On top of that, if you don’t restore your BCAA muscle stores to optimal levels, you run the risk of breaking down and losing your hard-earned muscle. The good news is that supplementation with BCAAs before, during, and after exercise prevents the exercise-induced decline in plasma BCAAs, and can actually increase BCAA concentrations in muscle tissue. So, to improve performance, muscle growth, strength, and recovery, the best time to take BCAAs is before, during, and after exercise.
In regard to the second part of your question, there’s no real straight yes or no answer here. If you’re eating a lot of complete protein each day, it’s safe to say you’re definitely getting a high amount of BCAAs in your diet. So, you don’t necessarily “need” to supplement with BCAAs per se. However, supplementation with additional BCAAs is necessary to gain their performance-enhancing and muscle-building benefits. BCAAs are the only amino acids that are metabolized in muscle tissue, and as a result, they can promote protein synthesis and prevent protein breakdown. On top of that, BCAAs also serve as an important fuel source for muscles during periods of intense physical activity. So, although you may be getting a lot of BCAAs from your regular food, it’s still a good idea to supplement with them before and during your workouts to maximize muscle growth and performance. Most of the research supports a dose of about 6 grams of BCAAs during periods of intense exercise.
For more informaton about branched chain amino acids, and which ones we reccoemend see our Supplement Buyers Guide!
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