How to take BCAAs correctly according to my goal

Of the 9 essential amino acids that exist, meaning the body cannot produce them on its own, three are more prominent in the sports world: isoleucine, leucine, and valine. They are known by their English acronym BCAA (Branched-Chain Amino Acids). How to take BCAAs? Discover how to get the most out of them according to your athletic goal in this blog.

Function of BCAAs in our body

BCAAs are very important for our body for different reasons:

• Muscle mass building.
• Acceleration of protein synthesis.
• They are available to muscle cells, whether taken as supplements or through diet, being absorbed by the intestine and transported to the bloodstream.
• They stimulate insulin secretion and, consequently, speed up the transport of amino acids.
• They can reduce fatigue, making them beneficial during periods of overexertion.
• They help maintain the immune system in optimal conditions.
• They increase physical capacity in long-duration sports.
• They produce energy (via oxidation).
• They reduce muscle damage caused by continuous exercise.
• They aid in muscle recovery.

What do each BCAA provide and where to find them: Isoleucine, Leucine, and Valine?

Let's look at the function and properties of each one by one:

ISOLEUCINE

It participates in the positive nitrogen balance, aids in muscle tissue formation, promotes recovery after exercise, and is necessary for hemoglobin formation. You can find high levels of isoleucine in these foods:

• Animal origin: lamb, beef, chicken, turkey, fish, dairy, and eggs.
• Plant origin: seaweed, brown rice, whole grains, legumes, brewer's yeast, seeds, nuts, and soy.

LEUCINE

It is involved in muscle growth processes and glycemic control by stimulating protein synthesis. It promotes nutrient uptake in muscle cells and can also serve as a precursor to alanine and glutamine. You can find high levels of leucine in these foods:

• Animal origin: red meats, processed meats, organ meats, fish, cheeses, yogurt, and eggs.
• Plant origin: brown rice, whole grains, legumes, brewer's yeast, corn, potato, seeds, sesame, soy, wheat, vegetables, and nuts (almonds, hazelnuts, walnuts, peanuts, pistachios, and pine nuts).

VALINE

Among other properties, valine is involved in the synthesis of certain endogenous opiates, protects the nervous system, helps maintain mental health, promotes sleep, and also helps keep blood sugar levels balanced. You can find high levels of valine in these foods:

• Animal origin: meats, poultry, fish, dairy, cottage cheese, and eggs.
• Plant origin: brown rice, banana, peanuts, whole grains, legumes, brewer's yeast, peach, sesame seeds, berries, chocolates, and some spices.

Who needs to take BCAAs?

Before knowing how to take BCAAs, it is important to recognize if you need to take any such supplement or if consuming them in your daily diet is sufficient. We always recommend consulting a nutritionist, but broadly speaking, BCAA supplementation is recommended for:

• Athletes or sportsmen who practice strength training or bodybuilding.
• Athletes or sportsmen who practice endurance sports.
• Vegans or vegetarians.
• People subjected to physical or mental stress.
• People with muscle weakness.
• People following a diet.

And now, with all this basic information, let's see how to take BCAAs according to your goal.

Depending on my athletic goal, how should I take BCAAs?

Muscle Definition

If you are on a cutting diet and want to avoid catabolism (muscle loss), you should take them every day, between main meals, for example:

• On an empty stomach
• Before lunch
• Before dinner and/or before going to bed

Muscle Mass Gain

If your goal is to gain muscle mass and improve the anabolic hormonal environment, BCAAs are undoubtedly a fundamental pillar. In this case, you can take them:

• Before and after training
• Before going to bed

For Endurance Sports

If you practice endurance sports, the ideal is to take them:

• 15 minutes before training
• And approximately every two hours

To Support Injury Recovery

It should also be noted that BCAAs are also very helpful in case of muscle injury recovery, as they significantly accelerate the rehabilitation process. If this is your case, I advise you to take them:

• Before rehabilitation
• After rehabilitation
• Before going to bed

What if I don't exercise?

And in the case of non-athletes? As we explained above:

• People subjected to physical and mental stress
• Vegan or vegetarian people
• People with muscle weakness (after recovering from an illness, for example)

Well, in these particular cases, I always recommend taking BCAAs between meals, on an empty stomach to improve absorption, although they could be taken with food without a problem.

We hope this article helps you. If you find it interesting, you can share it with anyone you think might benefit from this information. If you still have questions about when and how to take BCAAs, we recommend that you also read this article: When to take BCAAs? where we delve into WHEN you should take them before, during, or after, or even before going to bed.

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