When To Take BCAA Supplements Benefits, Reasons Branched 2022

When To Take BCAA

When To Take BCAA Supplements Benefits, Reasons Branched 2022

BCAA and HMB are both awesome supplements that can make a world of difference in helping you achieve your fitness goals, both in and out of the gym. But it’s not a combination you often see together.

More often than not, you’ll find BCAAs either as a standalone supplement or in something like a pre or intra-workout drink, while HMB is usually found in fat burners or on its own. While both are great in their own right, you may wonder if you can combine them for maximum benefits.

That’s what you’re about to find out. We’re going to give you the rundown on why BCAAs and HMB are both great supplements to add to your stack and if it’s more beneficial to separate them or if you can combine them.

When to Take BCAAs

  1. Take between 4-20 g per day (that’s at least three BCAA capsules). …
  2. Make it a habit – studies observe benefits after a week or more of supplementation. …
  3. Use anytime – before, during, and after workouts.

What are BCAAs?

BCAAs are a group of three essential amino acids—leucine, isoleucine, and valine—that are designed to support muscle growth and recovery. Because they are essential amino acids, they can’t be produced from other non-essential amino acids. They must come from exogenous supplementation, hence why you’ll find many pills, powders, and other products containing BCAAs.

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And if you’re into any serious fitness routine, they’re likely a staple in your bag. The reason they’re so popular is that for the body to create new muscle proteins, all nine essential amino acids must be present. Of all the amino acids, leucine plays the most significant anabolic role in muscle growth, so supplementing extra makes complete sense.

But there’s more. BCAAs may also help to reduce the extent of muscle damage after training by lowering levels of circulating creatine kinase (CK) and lactate dehydrogenase (LDH), which are both markers of muscle damage 1, 2.

When To Take BCAA

Less damage equals a better recovery and allows you to train harder during your next gym session. And suppose you’re training in a caloric deficit. In that case, BCAAs are great to keep on hand because they take away the concern over gluconeogenesis and breakdown of muscle proteins for energy, which, during periods of fasted training, can happen. If you’re consuming adequate dietary protein, it’s not as much of a concern, but taking BCAAs pre-workout can safeguard against the possibility 3.

What is HMB – When To Take BCAA

Beta-hydroxy-beta-methyl butyrate, commonly called HMB, is a relatively recent addition in the fitness supplement world, even though it’s been around for over 20 years. It is a compound that’s naturally produced in small quantities in the body as a by-product of leucine metabolism.

However, if you’re thinking about taking leucine hoping to reap the benefits of HMB, think again. Of the 20% of leucine that doesn’t go directly towards protein synthesis, only about 5% of that gets converted into HMB.

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But as a sole supplement or part of a pre-workout blend, HMB is excellent to keep you in an anabolic state. It helps to prevent muscle breakdown, as well as increase workload, reduce and repair muscle damage, and indirectly increase muscle mass 4. As it stands, the leucine in your BCAAs won’t provide you with much HMB, but supplementing with HMB alongside your BCAAs may give you some serious advantage.

Here’s how: When To Take BCAA

The major benefit of adding HMB to your stack is this: it helps to reduce muscle protein breakdown via the mTOR pathway.
The ability of HMB to aid muscle growth comes from its ability to synthesize proteins by stimulating mRNA translation, muscle cell proliferation, and protein synthesis, along with an increased expression of insulin-like growth factor 1 (IGF-1) and growth hormone (GH) 5; both hormones are essential to muscle protein synthesis.

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However, keep in mind that the point of HMB isn’t to increase muscle growth, but rather to slow the process of muscle breakdown to conserve all that time and effort you’ve put into the gym.
But interestingly, it may also influence cortisol levels, which plays another indirect role in preserving lean muscle mass.

Cortisol is an essential hormone in the body, but when in excess, it can impede hugely your ability to gain muscle. That is because cortisol is inherently a catabolic hormone, meaning it breaks down muscle rather than supporting muscle growth. Research shows HMB can help to blunt the adverse effects of cortisol when taken in a fasted state 6. As such, when you keep levels in check during and after training, there’s no roadblock to protein synthesis.

Can You Take Them Together?

If you’re looking to maximize muscle growth and improve recovery, the answer is 100% yes. But remember that the benefits of BCAAs and HMB aren’t the same. BCAAs function more on the side of increasing muscle protein synthesis, while HMB functions on the side of preventing muscle breakdown. Naturally, they seem like a match made in heaven.

When To Take BCAA
When To Take BCAA

Ultimately, however, the goal is pretty similar. To preserve lean muscle stores and increase muscle building capacity. So, taking HMB before your workout in something like Burn Lab Pro will keep you in an anabolic state during your workout and help boost fat loss, while taking BCAAs either

When should we take BCAA?

When Should I Take BCAA Supplements? It’s best to take BCAA supplements before a workout, up to 15 minutes pre-workout or taken during your workout to prevent further fatigue.

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Should I take BCAA everyday?

Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short term) intake. Aim for 2-3 g leucine between meals, before, during or after workouts to maximize muscle protein synthesis.

How often should you drink BCAAs?

BCAAs are generally supplemented 2-4 times daily; around the time of your workout is beneficial, but you can also take a BCAA drink before bed on an evening, or first thing on a morning when you wake up to make sure your body has enough essential amino acids.

BCAAs: What are Branched Chain Amino Acids, Benefits and Differences

Let’s talk about BCAAs or Branched Chain Amino Acids. Its benefits, when to take it, how to do it, its parts and everything you need to know.

There is some better known than others within the wide range of sports supplements that we can buy today. Among them, whey protein in general, BCAA in particular or the well-known creatine are most consumed.

Today we will focus on branched-chain amino acids. Although they are present in typical whey protein supplements, they can also be purchased and consumed in isolation due to their reputation for enhancing recovery after training or enhancing muscle gain.

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Article index

  • 1 What is BCAA or Branched Chain Amino Acids
  • 2 When to take BCAAs
  • 3 How to take BCAAs: quantity and dosage
  • 4 Benefits of BCAAs
  • 5 BCAAs and EAA or Essential Amino Acids: Differences from BCCAS
  • 6 Potential Dangers of BCAAs

What is BCAA or Branched Chain Amino Acids

Essentially, BCAAs ( Branched-Chain Amino Acids ) or branched-chain amino acids are:

  • Valine
  • Leucine
  • Isoleucine

They can be found both in the usual diet and in whey protein supplements and isolation in the form of a specific supplement.

There are non-essential amino acids, synthesized by the human body itself, and essential amino acids, which must be obtained through diet or supplementation. In this case, the BCAAs are essential amino acids and must be obtained externally.

The importance of these three essential amino acids is that they are responsible for building a third of the skeletal muscles in the human body. Hence its fame as a supplement to improve muscle mass.

These amino acids are not just protein “building blocks” but are also signalling agents: they help activate metabolism so that muscle begins to be built through the well-known mTOR pathway; in fact, this metabolic pathway is much more sensitive to leucine than to any other amino acid.

Despite their wide consumption, they are only recommended in very specific cases, and they are not useful for much in most cases.

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When to take BCAAs

Before continuing, in the Diario Runner podcast, we talk about this supplement. You can listen to it on Spotify, Apple Podcast or in your favourite app; here is the episode:

Initially, the best option is to take them from the diet and not as a sports supplement. In this case, the best sources of BCAAs are red meat, chicken, fish, shellfish, dairy, and eggs.

In the case of following a vegetarian diet, BCAAs can find in soybeans, beans, lentils, whole wheat or nuts.

And, if you want to throw away supplements, standard whey protein also contains all of the BCAAs; in fact, it is 25% BCAAs.

It is only advisable to take them in the form of supplementation in certain cases, such as low-calorie diets with few carbohydrates and fasting workouts, where there is a danger of loss of muscle mass due to having little glycogen and few amino acids in the blood at those times.

How to take BCAAs: amount and dosage

In these cases, it is advisable to take 4-8 g of BCAAs half an hour before training to minimize the risks of loss of muscle mass.

On the other hand, whey protein could provide the same benefits in these cases, but BCAAs have some peculiarities:

  • ✅ Faster: They are free amino acids and do not need to be deferred, so they reach the blood quickly to be redistributed and used by the muscles.
  • ✅ Fewer calories: Compared to whey protein, the caloric intake of BCAAs is not significant, something that can be important in periods where you want to burn fat.

Benefits of BCAAs

The main function of BCAAs is to contribute to muscle recovery ( study ) through the formation of proteins, providing essential amino acids or “building blocks” on the one hand, and activating metabolic pathways such as the mTOR above.

However, that is not its only benefit, as there are a few more:

  • Preserve muscle glycogen since the same BCAAs can be used as fuel. ( study )
  • Improve sports performance, both in aerobic and anaerobic sports. ( study )
  • Reduce muscle pain after workouts.
  • Improve the functions of the immune system, contributing to the production of other amino acids. One of them is glutamine, a non-essential amino acid created by the body itself and the most abundant at the muscular level.

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BCAA and EAA or Essential Amino Acids: Differences from BCCAS

As we have commented, the BCAAs would be the branched-chain amino acids (leucine, isoleucine and valine), all of the essential amino acids, whose function is to maintain muscle tissue, muscle glycogen and prevent muscle protein breakdown.

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On the other hand are the EAA or essential amino acids, which would group all essential amino acids in general. The BCAAs would be three of the eight essential amino acids.

Together, the EAAs are:

  • Leucine
  • Isoleucine
  • Valine
  • Lysine
  • Phenylalanine
  • Training
  • Histidine
  • Methionine
  • Tryptophan

All these essential amino acids must be obtained from the diet or, failing that, through supplementation. The human organism cannot manufacture them by itself. BCAAs are only a part of EAAs, and the latter is necessary to lead to complete protein synthesis, and of course, include all BCAAs.

Potential dangers of BCAAs

As with other sports supplements, BCAAs are not for everyone. Although at the moment, most studies have been carried out on animals, the researchers speculate that there could be the harm in humans as well if they are consumed in excess.

On the one hand, excess BCCAS in rats is detrimental by causing accumulation of blood ammonia. This substance is not good for humans, although there is not enough evidence in this regard.

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On the other hand, some studies in mice suggest that an excess of BCAAs would compete with tryptophan, another essential amino acid related to serotonin, a hormone with essential functions in mood and appetite.

At the cardiovascular level, other studies have suggested that excess can increase the risk of heart disease and type 2 diabetes. It has already been suggested that reducing the dietary consumption of BCAAs would help lose weight and reduce the risk of cardiovascular disease and type 2 diabetes accordingly. Here we talk about running to lose weight.

Even when it comes to muscle mass, some studies have found no benefits with BCAA supplementation: neither do they increase muscle mass, protein synthesis, nor performance, and they don’t seem to reduce fatigue either.

In these cases, all researchers have advised increasing the protein from the diet and not resorting to supplements such as BCAAs. They would only recommend in very specific cases.

So, in summary, the ideal formula would be to carry out a healthy diet with the appropriate amount of macronutrients and proteins, always using natural proteins. And, if you want to use supplementation, BCAAs would only be recommended in very specific cases; general whey protein would suffice in almost any case.

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Do BCAAs actually do anything?

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can’t be produced by your body and must be obtained from food. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.

When should I take BCAA for best results?

It’s best to take BCAA supplements before a workout, up to 15 minutes pre-workout or taken during your workout to prevent further fatigue.

Should BCAAs be taken daily?

Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short term) intake. Aim for 2-3 g leucine between meals, before, during or after workouts to maximize muscle protein synthesis.

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How often should you drink BCAAs? When to Take BCAA Supplements

When it comes to timing, we recommend taking BCAA supplements about 15 minutes before exercising. If you are taking these supplements as part of your daily nutrition and lifestyle, it is safe to take them up to three times a day, depending on the size of the serving.

Should BCAA be taken on an empty stomach?

With this type of supplement, however, you don’t have to worry: It’s actually better to take BCAAs without food in your stomach. … When you take a BCAA supplement, you want the amino acids to take effect as quickly as possible, whether you’re taking them before, during, or after your workout.

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