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When is the Best Time to Take BCAA Supplements?

UK Fitness Pro
UK Fitness Pro
· 7 min read
A bag of BCAA supplements

The branched-chain amino acids (BCAAs) consist of three essential amino acids: Leucine, isoleucine, and valine. 

They're found in all complete proteins (e.g., whey protein), though people who train a lot often take BCAA supplements in addition to protein supplements as they've been linked to muscle protein synthesis (Blomstrand et al., 2006) and a wide range of associated benefits, such as increased muscle growth, muscle recovery, energy levels, and weight loss, and reduced muscle breakdown. 

Below, we'll look at the best time to take BCAA supplements to enjoy these benefits. 

BCAAs for Building Muscle

In a 10-week study published in The Journal of Nutrition, participants received daily leucine supplementation at 192 mg/kg body mass (e.g., about 15 grams for an 80-kg person) dissolved in water (Theis et al., 2021). This resulted in a 25.4% increase in muscle strength and a 3.6% increase in muscle volume. Leucine was taken daily but not at a specific time, suggesting that when it is taken may not influence its effectiveness. 

How BCAAs can assist with muscle building is also discussed in my article comparing BCAAs and whey protein. 

BCAAs for Reducing Recovery Time

In a study published in the Journal of the International Society of Sports Nutrition, participants consumed 20 grams of BCAAs before and after performing 100 drop-jumps (Howatson et al., 2012). The results showed that supplementation significantly reduced muscle soreness and creatine kinase levels, indicating decreased exercise-induced muscle damage and enhanced recovery within 48 hours post-exercise. 

How BCAAs can assist with recovery (e.g., reducing delayed onset muscle soreness) is also discussed in my article on the best supplements for muscle recovery and in my article comparing BCAA powder and pills. Recovery is also discussed in my article on the best beta-alanine supplements. 

My bag of tropical-flavour BCAA powder from Myprotein. In addition to reducing delayed-onset muscle soreness (DOMS), increasing exercise performance, and helping to maintain skeletal muscle, it adds a nice taste to water. This is one reason I prefer to take BCAAs in powder form instead of pills. 

Additionally, a systematic review determined that the optimal BCAA regimen for muscle repair involves consuming 2–10 grams of BCAAs per day (with a 2:1:1 ratio of leucine to isoleucine and valine) for three days before exercise and immediately before and after high-intensity resistance exercise (Arroyo-Cerezo et al., 2021). This regimen, alone or combined with arginine and carbohydrates, effectively improves muscle recovery, reduces markers of muscle damage, and enhances muscle function, particularly in young males.

BCAAs for Lean Muscle Mass

A study published in the Journal of the International Society of Sports Nutrition found that supplemental BCAAs helped maintain lean body mass during a caloric-restricted diet by minimising muscle loss while increasing fat loss (Dudgeon et al., 2016). Participants took 7 grams of BCAAs both before and after each workout. 

Note: Leucine is often considered the BCAA that contributes the most to the athletic benefits of BCAAs. For this reason, BCAA supplements usually have more leucine than isoleucine or valine, with products available in 2:1:1 and 4:1:1 ratios. 

BCAAs for Minimising Muscle Fatigue

In a six-week study published in Nutrition, untrained women who took 18.3 grams of essential amino acids (EAAs) daily, 20 minutes before and after exercise, showed a significant increase in treadmill time to exhaustion, indicating improved aerobic endurance (Antonio et al., 2000). This may reflect how BCAAs can be used for energy production in skeletal muscles (Shimomura et al., 2006). The timing of supplementation used in the study appears suitable given that BCAA levels in the blood peak 30–40 minutes after ingestion (Matsumoto et al., 2014). 

How BCAA intake can benefit endurance athletes is also discussed in my article comparing essential amino acid supplements and BCAAs.

BCAAs: Is There a Right Time to Take Them?

In the above studies, participants took BCAAs almost immediately before and after workouts (Antonio et al., 2000; Howatson et al., 2012; Dudgeon et al., 2016). 

In line with this, Arroyo-Cerezo et al.'s systematic review suggests that taking BCAAs just before and after exercise might help minimise the breakdown of muscle protein. However, they also argue that there are benefits to taking BCAAs in the days leading up to a long workout. Additionally, some research suggests that BCAAs can contribute to muscle size and strength if taken daily, regardless of when exactly (Theis et al., 2021). 

Therefore, while taking BCAAs immediately before or after exercise might be optimal, having them at any time will likely contribute to athletic performance. 

The potential performance-enhancing effects of BCAAs are also discussed in my article comparing BCAAs as a pre-workout supplement and other pre-workouts and in my article on EAAs for muscle growth. 

BCAAs: How Much is Enough?

Myprotein recommends taking 5 grams of their BCAA powder per day. 

As you've seen above, this is towards the low end of what research participants tend to take. While recent research suggests as little as 2 grams might help minimise the breakdown of muscle tissue (Arroyo-Cerezo et al., 2021), other studies have found that BCAAs can facilitate recovery from an intense workout when 20 grams are taken (Howatson et al., 2012). In other investigations, BCAAs contributed to new muscle tissue when quantities were based on the individual's body weight. 

For example,13 grams per day could help a 70-kg person to increase the size of their muscle cells when combined with frequent training sessions (Theis et al., 2021). 

Other studies that provide insights into the optimal time to take BCAAs and how much to take are discussed in my article comparing BCAAs and beta-alanine. If you're interested in food sources of BCAAs, check out my article comparing eggs and whey protein powder (egg yolks have a lot of all three BCAAs). Other dietary sources of BCAAs include meat, fish, and dairy products (Xu et al., 2022). 

Other Potential Health Benefits of BCAAs

A review of clinical studies published in Translational Gastroenterology and Hepatology indicates that BCAA supplementation might enhance overall health in individuals with liver disease (Tajiri & Shimizu, 2018).

Additionally, BCAA supplementation has been associated with enhanced immune system function after strenuous exercise (Bassit et al., 2000).

BCAAs may also reduce blood sugar levels (Doi et al., 2007). (If you're interested in this topic, you might like my article on protein supplements for diabetics.)

Should you Take BCAAs on an Empty Stomach?

In the studies discussed here (e.g., Antonio et al., 2000; Dudgeon et al., 2016), the participants were not usually told to restrict their eating before taking BCAAs, suggesting that their benefits do not depend on whether or not you've just eaten. 

Final Thoughts on BCAAs

Yes, you can get BCAAs from a protein shake, as these tend to contain all the different amino acids (even those made from powders that don't contain dairy products). 

However, not all protein powders contain the specific amino acids found in BCAA supplements in large quantities. Also, BCAA supplements are much more convenient to travel with; you can put a small scoop in a regular bottle of water, so there's no need to carry around a protein shaker. BCAA supplements are also very affordable; a 500-gram bag from Myprotein is currently less than £20 and would last you several months if you took their suggested serving of 5 grams per day. 

Given that BCAAs have also been linked to improved performance during endurance exercises (Antonio et al., 2000), reductions in body fat (Dudgeon et al., 2016), and enhanced recovery (Arroyo-Cerezo et al., 2021; Howatson et al., 2012), it's easy to see why they're one of the most popular supplements among professional athletes. 

About the Author

Dave Robinson, a co-founder of ukfitness.pro, has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has run ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

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