BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS. During exercise, serotonin levels rise and can make you feel more fatigued, meaning you won't be able to push as hard. If muscle growth is your goal, then your primary concern should be eating enough calories and macronutrients throughout the day. ( Here’s a macro calculatorfor that.) But when it comes to BCAAs, you might want something that supports in-gym performance and offers optimal BCAA ingredients. Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression.

In certain situations, the goods may need to be returned for quality analysis. If this is the case we will arrange for collection from you by courier. Mero A. Leucine supplementation and intensive training. Sports Med. 1999 Jun;27(6):347-58. doi: 10.2165/00007256-199927060-00001. PMID: 10418071. Increased BCAA levels also work in your favor by reducing the rate of protein breakdown. They do this by decreasing the activity of the protein breakdown pathway, and also by decreasing the expression of several complexes involved in protein breakdown. (They decrease the amount of mRNA produced from the gene that codes for these components.) Provide a source of energy during prolonged exercise. When glucose — your muscles’ main energy source — becomes low, BCAAs can serve as a source of energy ( 8). Since scientists discovered branched-chain amino acids in the mid-1800s, they have studied them intensively. They know that BCAAs are important for many body functions, but there is much more for science to investigate.Vitamin C may reduce cell damage that occurs during exercise. It’s a powerful antioxidant, which can be helpful for immune support. ( 16) B Vitamins BCAAs can be key to making the most of your workouts. Not only does this supp contain a high dose of BCAAs, but it also includes electrolytes to help keep you hydrated throughout your training. The best time to take BCAA supplements is before and/or after your workout. Many people who are trying to gain muscle also take them in the morning and before bed. They may also be involved in regulating your blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream ( 6, 7, 8, 9). Once a niche athletic supplement, branched-chain amino acids (BCAAs) have exploded in popularity as a means to potentially improve muscle retention, fat loss, endurance, and focus during workouts. Today, hundreds of different BCAAs on the market include stimulants, adaptogens, micronutrients, and extracts to make them stand out from the crowd. Our goal here is to help you find the best BCAA supplements for muscle gain, keto dieters, weight loss, and a lot more.

Athletes who want coconut water powder included in their supplement for potential added hydration throughout their workout.

What are BCAAs?

Studies suggest that BCAAs may be beneficial for certain populations, such as athletes and people with some liver conditions, like cirrhosis. Córdova-Martínez A, et al. (2021). Effect of glutamine supplementation on muscular damage biomarkers in professional basketball players.

The latter, leucine, is the most important amino acid. Within your body, leucine diminishes during exercise, meaning that it must be replaced through your diet to help stimulate further protein synthesis and allow the body to build more muscle. If you’re interested in taking a BCAA supplement, there are a few things to consider while you’re shopping for a product. In addition to 8g of BCAAs, you’ll find 5g of glutamine and 1g of coconut water powder, which may help with even more muscle gainand hydration, respectively. Transparent Labs BCAA glutamine is a bit pricey, but the taste is worth it in our opinion. One Serving of Transparent Labs BCAA Glutamine The term "non-essential" can be misleading since all amino acids are essential for proper metabolism and certain non-essential amino acids, such as glutamine, become very essential during illness or trauma. The 13 non-essential amino acids are alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine, and tyrosine. Dosage

Dietary sources for BCAAs

Rousseau M, et al. (2019). Associations between dietary protein sources, plasma BCAA and short-chain acylcarnitine levels in adults. If we revisit our original equation for muscle mass, it's plain to see that increasing synthesis and decreasing breakdown will equate to muscle gain or maintenance. Have Better Workouts Dose: Dosing of BCAAs depends on many factors, including what you’re taking the BCAAs for and your body weight. Most supplements contain between 3 g and 10 g of total BCAAs per serving and can be taken several times daily. If you’re unsure about proper dosage or timing, it’s best to consult a registered dietitian who specializes in sports nutrition or a doctor if you’re taking BCAAs for a health condition.