From the average Joe to athletes, everyone is looking for that extra edge during workouts and training. While most people swear by obscene levels of caffeine to get that extra boost, there’s a better supplement option.
/wp:paragraph
wp:paragraph
BCAAs, branched-chain amino acids, are cost-effective and proven ingredients that have been shown to boost performance and recovery but only when you take them at certain times.
/wp:paragraph
wp:paragraph
When to take BCAAs? Is it before or after your workout? Let’s take a look at what the science says.
/wp:paragraph
wp:heading
What Are BCAAs?
/wp:heading
wp:paragraph
First things first, what are BCAAs?
/wp:paragraph
wp:paragraph
There are 20 known amino acids for the human body.
/wp:paragraph
wp:paragraph
Referred to as the building blocks of life, amino acids are critical for most bodily processes, especially when it comes to muscle recovery.
/wp:paragraph
wp:paragraph
Now of the 20 amino acids, nine are essential. That means that the human body cannot make them, and they have to be consumed through food or supplements.
/wp:paragraph
wp:paragraph
Of those nine essential amino acids, there are three that are referred to as branched chain amino acids.
/wp:paragraph
wp:paragraph
Why the special distinction for BCAAs? Branched-chain amino acids have a special role in fitness specifically.
/wp:paragraph
wp:heading {"level":3}
Leucine
/wp:heading
wp:paragraph
The super star of the BCAA world, leucine helps with protein synthesis while it ensures you avoid protein catabolism. [1]
/wp:paragraph
wp:paragraph
Let’s break that down:
/wp:paragraph
wp:paragraph
Protein synthesis drives muscle recovery and growth. In other words, if you want more lean muscle tissue, you want protein synthesis.
/wp:paragraph
wp:paragraph
Studies show that leucine promotes protein synthesis, making it invaluable for after a tough workout.
/wp:paragraph
wp:paragraph
But it does more than that, it also protects your current levels of muscle mass from breakdown.
/wp:paragraph
wp:paragraph
When your workouts are insanely tough and you aren’t supporting your recovery with nutrients and sleep, you run the risk of protein catabolism.
/wp:paragraph
wp:paragraph
Leucine has been shown to reduce the risk of protein breakdown.
/wp:paragraph
wp:heading {"level":3}
Isoleucine
/wp:heading
wp:paragraph
Next up on the list is isoleucine. This BCAA is most famous for assisting with intra-workout cellular energy production.
/wp:paragraph
wp:paragraph
Have you ever hit the wall during a workout where you feel completely drained and mentally fatigued?
/wp:paragraph
wp:paragraph
Studies show that isoleucine can help with energy production.
/wp:paragraph
wp:paragraph
What’s more, experts suggest that this BCAA can reduce perceived fatigue during workouts.
/wp:paragraph
wp:paragraph
Theoretically, this means you will feel like you have more fuel in the tank than you normally do. [2]
/wp:paragraph
wp:heading {"level":3}
Valine
/wp:heading
wp:paragraph
Finally, there’s valine. This branched-chain amino acid really doesn’t get the credit it deserves when compared to leucine.
/wp:paragraph
wp:paragraph
Valine is like the “go-for” BCAA. It does a little bit of everything.
/wp:paragraph
wp:paragraph
It has anti-catabolic benefits just like leucine, but it also supports energy production similar to isoleucine. [3]
/wp:paragraph
wp:paragraph
You can think of valine as the glue that holds the BCAA trio together.
/wp:paragraph
wp:paragraph
When to Take BCAAs: Before or After a Workout?
/wp:paragraph
wp:paragraph
Now, the important question: Does it matter when you take BCAAs?
/wp:paragraph
wp:paragraph
Should you take them before or after your workout?
/wp:paragraph
wp:paragraph
For optimal success, you want to take one serving of BCAAs during your workout as well as one serving immediately after your workout. Why is that?
/wp:paragraph
wp:heading {"level":3}
BCAAs During a Workout
/wp:heading
wp:paragraph
First, studies show that taking BCAAs during your workout will support intra-workout performance, especially strength levels. [4]
/wp:paragraph
wp:paragraph
What’s more, as I discussed above, BCAAs also support cellular energy production, helping to stave off that perceived feeling of fatigue.
/wp:paragraph
wp:paragraph
Next, taking BCAAs during your workout can help to protect muscle from catabolic breakdown.
/wp:paragraph
wp:paragraph
Leucine, in particular, has been shown to be hyper-effective at reduce or eliminating protein breakdown, keeping your current levels of muscle mass safe.
/wp:paragraph
wp:paragraph
Finally, studies show that consuming an amino acid supplement during your training sparks higher levels of fat burning. [4]
/wp:paragraph
wp:paragraph
Even if your primary goal is weight loss, it doesn’t hurt to burn excess calories to stave off excess weight gain.
/wp:paragraph
wp:heading {"level":3}
BCAAs After a Workout
/wp:heading
wp:paragraph
So, you took one serving during your workout. What about afterward? Is it necessary to take another serving of aminos after the workout?
/wp:paragraph
wp:paragraph
Absolutely. Here’s why:
/wp:paragraph
wp:paragraph
About 45 to 60 minutes post-workout, your muscles are primed to take in all of the recovery and growth-focused nutrition they can.
/wp:paragraph
wp:paragraph
Many experts refer to this as an optimal period for anabolism (growth).
/wp:paragraph
wp:paragraph
Since BCAAs are the best of the muscle-building aminos, it makes sense that they would be want you want to focus on.
/wp:paragraph
wp:paragraph
Remember how I talked about leucine being the super star? After a workout is leucine’s time to shine and do it’s thing.
/wp:paragraph
wp:paragraph
BCAAs after a workout also help to reduce muscle soreness.
/wp:paragraph
wp:paragraph
Yeah, I know most of you have gotten used to that sore feeling, but that doesn’t mean you must deal with it after every workout.
/wp:paragraph
wp:paragraph
In fact, branched-chain amino acids have been shown to reduce delayed-onset muscle soreness (DOMS), if not help in eliminating it altogether for that particular workout session.
/wp:paragraph
wp:paragraph
Finally, no matter what your goal is, BCAAs can help to improve muscle recovery.
/wp:paragraph
wp:paragraph
This will help you get back into the gym faster than you would if you had only used a sports drink.
/wp:paragraph
wp:heading
Not All BCAAs Are Created Equal
/wp:heading
wp:paragraph
Okay, here’s the big catch with all of those benefits mentioned above:
/wp:paragraph
wp:paragraph
You MUST have the scientifically proven ratio of BCAAs.
/wp:paragraph
wp:paragraph
All of the most reputable studies used the same ratio of 2:1:1 (leucine, isoleucine, valine).
/wp:paragraph
wp:paragraph
That means two parts leucine to one part isoleucine and one part valine.
/wp:paragraph
wp:paragraph
As far as specific dosages, you want to look for the following:
/wp:paragraph
wp:list
- Leucine: 2,500 mg
- Isoleucine: 1,250 mg
- Valine: 1,250 mg
/wp:list
wp:paragraph
So, is there a BCAA supplement that provides that scientific dosage level along with some extras to fuel your performance?
/wp:paragraph
wp:paragraph
You bet.
/wp:paragraph
wp:image {"id":185140,"sizeSlug":"large","linkDestination":"custom"}
/wp:image
wp:paragraph
MR46 contains the scientific ratio required to fuel your performance and recovery.
/wp:paragraph
wp:paragraph
What’s more, it also contains electrolytes to properly hydrate you during your workouts as well as an anti-inflammatory and skin health complex.
/wp:paragraph
wp:paragraph
MR46 is one of the most complete and scientifically formulated BCAA supplements on the market. Try it for yourself and experience the difference in your workouts.
/wp:paragraph
wp:heading
References
/wp:heading
wp:list {"ordered":true,"type":"1"}
- Breen L, Churchward-Venne TA. Leucine: a nutrient 'trigger' for muscle anabolism, but what more?. J Physiol. 2012;590(9):2065-2066. doi:10.1113/jphysiol.2012.230631.
- Masako Doi, Ippei Yamaoka, Mitsuo Nakayama, Shinji Mochizuki, Kunio Sugahara, Fumiaki Yoshizawa, Isoleucine, a Blood Glucose-Lowering Amino Acid, Increases Glucose Uptake in Rat Skeletal Muscle in the Absence of Increases in AMP-Activated Protein Kinase Activity, The Journal of Nutrition, Volume 135, Issue 9, September 2005, Pages 2103–2108.
- Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S. doi: 10.1093/jn/136.1.227S. PMID: 16365087.
- Stoppani J, Scheett T, Pena J, Rudolph C, Charlebois D. 2009 international society of sports nutrition conference and expo new orleans, la, USA. 14-15 june 2009. Abstracts. J Int Soc Sports Nutr. 2009;6 Suppl 1(Suppl 1):P1-P19. Published 2009 Jul 31. doi:10.1186/1550-2783-6-s1-p1.
/wp:list
Share:
The ONE Supplement Everyone Needs During Workouts
The Weight Loss Side Effect No One Talks About (And How to Stop It)