Branched-chain amino acids, popularly called BCAA, are giving whey protein a run for its money. There are good reasons for this. First, BCAAs have selective effects on muscle building.
Lots of research have demonstrated that BCAAs are better at relieving the symptoms of Delayed-onset muscle soreness (DOMS) than other protein supplements, including whey protein. DOS is usually one to two days after a workout.
It is also better at helping you cut fat and gain lean muscle mass. So, is it better to drink BCAA before or after a workout? We shall answer this question in the proceeding discussion.
What is BCAA?
As their names sound, branched-chain amino acids form part of the nine essential amino acids. But, unfortunately, your body cannot synthesize leucine, isoleucine, and valine (the three BCAAs) along with the other six essential amino acids.
They are so-called branched because peptide chains branch off from the amino acid backbone. Such structure confers special features to these amino acids, which give them an edge over other amino acids.
It isn’t easy to consume enough BCAA from the usual diet. Even if your diet is rich in protein, the minimum daily allowance is hard to achieve. Therefore, taking the best BCAA supplements is the best way out.
Evidence supports the assertion that these supplements can also help reduce muscle fatigue, decrease immediate muscle pain, support weight loss, and boost appetite, among other effects.
What Are The Food Sources Of BCAA? Â
Several foods contain a decent amount of essential amino acids, including BCAA. Maintaining adequate intake of such foods can give your body enough of those amino acids.
If you must, here are the most reliable sources of each of the three branched-chain amino acids.
- Leucine:Â The common sources of leucine include whey protein, soy, milk, eggs, casein, and cheese
- Isoleucine:Â This amino acid has the most numerous sources. Rich sources include meat, fish, poultry, whey protein, eggs, casein, cottage cheese, soy, egg whites, cashews, and cheese.
- Valine:Â The major sources of valine include casein, whey protein, egg whites, cheese, milk, and cottage cheese.
What Is The Best Time To Drink BCAA Supplement? Â
Only a little research comparing the use of branched-chain amino acids before and after a workout has been published. Nevertheless, available evidence can give us an idea of whether we should use the supplement pre or post-workout.
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Supplementing Pre-Workout
In a study conducted among young and healthy athletes, those who received 10 grams of BCAA before endurance exercises experienced lesser muscle pain after exercise. They also registered lower concentrations of the markers of muscle damage than those who took the supplement after.
Another sturdy and the only one available for comparison gave healthy athletic men 25 grams of whey protein extract that contain 5.5 grams of branched-chain amino acids right before or right after endurance exercise.
Results inducted a noticeable difference in the level of soreness between immediate or delayed between the two cohorts. The difference can be explained scientifically. BCAAs, especially leucine, stimulates protein synthesis, which is crucial in repairing damaged muscles, ligaments, and tendons.
The same study showed similar improvements in body composition, structure, and strength. Furthermore, there was reduced muscle fatigue among the two groups.
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Supplementing After WorkoutÂ
Scientific studies on this topic are only in their infancy. However, the evidence available is greatly encouraging because they are positive. Taking BCAA right after working out will stimulate your muscle’s metabolic machinery to begin the synthesis of the 20 non-essential amino acids.
This is incredibly important, especially in limiting the effects of delayed-onset muscle soreness. Such action is important, especially for those who work out daily.
If you take the supplement immediately after exercising, the process of protein synthesis will begin right away. Thus the repair process therefore begins. By the time DOMS begins, most of the damages to the muscles, tendons, and ligaments would have been repaired.
Doing so will help delay fatigue and improve mental and physical performance. Athletes who have had the chance to use BCAA supplements after working out testify of the same benefits. You, too, could improve your performance by trying the supplements.
Another important effect of post-workout BCAA supplementation is fat burning. In the glycogen-depleted state, your body will turn the metabolic machinery to fat breakdown to supply the required energy.
BCAA has been shown to improve fat use (a process called fatty acid oxidation). This should be good news for those who survive on a low-carb diet, in a calorie deficit or observing a fast. It means you will burn fat more healthily and efficiently.
We also know that branched-chain amino acids can boost appetite and thus help you to maintain a high-protein diet. But, on the other hand, too much protein suppresses appetite, which is a challenge for people who try to obtain the essential amino acids from diet alone.
ConclusionÂ
If you drink BCAA pre-workout, inter-workout, and post-workout, you stand to enjoy a myriad of benefits. Such benefits are based on the results of various studies conducted over time. It will improve your endurance, support your recovery and help you achieve the often elusive workout goals.
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