Research is as conclusive as it can be that BCAA supplements before, during and after training not only prevents muscle tissue from being broken down, but can also help to induce muscle protein synthesis so your muscles grow bigger and stronger. The big benefit you'll experience if you supplement your diet with branched-chain amino acids is that you can rest assured that you will not experience deficiencies in overall amino acid levels. Many of those who are on highly restricted diets such as those prepping for contests or those who adopt a vegetarian way of eating will run the risk of not taking in the essential amino acids, so this supplement helps make up for that.
In addition to making your workouts more efficient, some studies have found that the BCAA supplements leucine, specifically, may help you feel full by improving sensitivity to the hunger hormone leptin. Other research indicates that leucine could help promote fat burning and balance your blood sugar levels. And that's important because imbalanced blood sugar levels can lead to weight gain.
You may find BCAA supplements in capsule or liquid form, which makes them a convenient to consume at pretty much any time of day including before, during or after your workout. However, BCAA supplements are also found in other forms. The best protein powders on the market are generally high in BCAA, which makes a supplement more bioavailable readily absorbed and metabolised by the body. If you take a protein supplement, it probably does contain BCAAs, and it might even contain all the BCAAs that your body needs. But considering how beneficial BCAA supplements are, many athletes, fitness buffs, and regular folks chasing their ideal bodies choose to add a BCAA supplements to make sure they’ve covered all of their bases.
When you’re working out at high intensity, you’re rapidly depleting your body’s stores of nutrients like glycogen and glucose. The release of BCAAs into your body triggers your body to continue synthesizing protein instead of ceasing protein synthesis due to the stress of exercise. And protein synthesis is exactly what you want when you’re trying to build and maintain lean muscle.
Professionals agree there are lots of good lower-calorie supplements, many of which are made with vegetarian-friendly whey protein or soy protein isolate.
Liquid supplements take effect faster in the form of shakes and drinks, since they don’t have to be digested like whole foods making them a good option if you want to get a BCAA boost before your workout but don’t like exercising with food in your stomach.
If you decide to go the supplement route, both dieticians recommend opting for one with a third-party certification by a reputable group which will help ensure that your supplements aren't fake and safe for your health.
While there are established proper guidelines for protein consumption, there are not established daily values for nutrients like amino acids, and certainly not for the sub-group called BCAAs. Many strength training programs and websites give their own recommendations for daily BCAA supplements intake, but these may or may not be right for you, especially if you’re a woman. There is difference taking supplements in man and woman; research first before taking BCAA supplements.
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