💪 BCAAs Explained

The complete beginner's guide to branched chain amino acids

⚡ Quick Answer

What are BCAAs? 3 essential amino acids (leucine, isoleucine, valine)
Do you need them? Depends on your protein intake and training
Best dose: 5-10g per serving
Best timing: During or after workouts

✅ You Probably NEED BCAAs If:

• You train fasted (no food 3+ hours before workout)
• You're on a calorie deficit / cutting
• You do long endurance workouts (90+ minutes)
• You're vegan/vegetarian with low protein intake
• You train multiple times per day

❌ You Probably DON'T Need BCAAs If:

• You eat 1.6-2.2g protein per kg bodyweight daily
• You eat protein before/after workouts
• You take whey protein (already contains BCAAs)
• Your workouts are under 60 minutes
• You're on a budget (protein powder is more cost-effective)

📊 What Does 2:1:1 Mean?

This is the most researched ratio - used in 90% of clinical studies

🏋️ DURING WORKOUT (Best Option)

Dose: 5-10g sipped throughout training

Why it works:

• Prevents muscle breakdown during training
• Maintains energy levels
• Reduces fatigue perception
• Keeps you hydrated (mixed with water)

Best for: Workouts over 60 minutes, fasted training

💪 POST-WORKOUT (Good Option)

Dose: 5-10g immediately after training

Why it works:

• Kickstarts recovery process
• Reduces muscle soreness
• Supports protein synthesis

Best for: When you can't eat protein right after training

🌅 PRE-WORKOUT (Optional)

Dose: 5-10g 15-30 minutes before training

Why it works:

• Primes muscles with amino acids
• May reduce muscle breakdown

Best for: Fasted morning workouts

Under 150 lbs (68 kg): 5-7g per serving

150-200 lbs (68-91 kg): 7-10g per serving

Over 200 lbs (91+ kg): 10-15g per serving

✅ Look For:

• 2:1:1 ratio (most researched)
• 7-10g per serving (effective dose)
• Vegan/fermented (not from duck feathers - yes, that's a thing)
• Third-party tested (NSF, Informed-Sport certified)
• No artificial colors (unnecessary additives)
• Minimal fillers (check ingredient list)

🚫 Avoid:

• Proprietary blends (hiding actual amounts)
• Under 5g per serving (underdosed)
• Weird ratios (8:1:1, 10:1:1 - not well studied)
• Too cheap (if it's $10 for 60 servings, it's probably garbage)

Average BCAA cost: $0.50-1.00 per serving

Average protein powder cost: $0.80-1.50 per serving

Verdict: Similar cost, but protein powder gives you more complete nutrition

Q: Can I take BCAAs on rest days?
A: You can, but it's not necessary. Save your money and just eat protein.

Q: Will BCAAs break my fast?
A: Technically yes (they trigger insulin), but minimally. Most people still consider it "fasted training."

Q: Can I mix BCAAs with pre-workout?
A: Yes! They work well together. BCAAs for muscle support, pre-workout for energy.

Q: Do BCAAs help with weight loss?
A: Not directly. They help preserve muscle during a calorie deficit, which indirectly supports fat loss.

Q: Are BCAAs safe long-term?
A: Yes, they're just amino acids. No known long-term side effects when used appropriately.

BCAAs are useful but not essential

If you eat enough protein (1.6-2.2g/kg) and train fed, you probably don't need them.

But if you train fasted, cut calories, or do long workouts, BCAAs can help preserve muscle and improve recovery.

🛒 Quality BCAA Options

BCAA Powder 7g - 2:1:1 Ratio

✅ Vegan-friendly fermented BCAAs
✅ 2:1:1 ratio (clinically studied)
✅ Multiple flavors available
✅ Third-party tested

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